Our Ex­pert Joan Liew, co-founder of Fit­ness Fac­tory

Simply Her (Singapore) - - Life Made Easy Health -

1 CLEAN­ING THE WIN­DOWS AND DOORS Calo­ries burnt in an hour: 200 You’ll work th­ese: Shoul­ders, latis­simus mus­cles, bi­ceps and tri­ceps. Max­imise your ef­forts! Per­form the chore with a wider range of arm move­ments (use long sweep­ing mo­tions, for ex­am­ple). Squat to clean the lower parts of doors in­stead of bend­ing over. Put more ef­fort into each stroke to tone and strengthen your arms and shoul­ders.

2 IRON­ING

Calo­ries burnt in an hour: 140 You’ll work th­ese: Pec­torals, shoul­ders, bi­ceps, tri­ceps and obliques. Max­imise your ef­forts! Whether you pre­fer to sit or stand while iron­ing, don’t hunch over the iron­ing board. In­stead, keep your pos­ture straight and your abs tucked in, to strengthen the core part of your body.

3 WASH­ING THE CAR

Calo­ries burnt in an hour: 250 You’ll work th­ese: Up­per and lower back, chest, shoul­ders, bi­ceps, tri­ceps and legs.

Max­imise your ef­forts! Stand­ing on tip­toe when wash­ing the roof of your car tones your calves and the backs of your thighs. To tone your arms, use long, sweep­ing strokes. In­stead of bend­ing over to clean the wheels and rims, squat as this strength­ens your in­ner thighs.

4 SWEEP­ING OR VAC­U­UM­ING, FOL­LOWED BY MOP­PING

Calo­ries burnt in an hour: 170 for sweep­ing and vac­u­um­ing, 300 for mop­ping.

You’ll work th­ese: Chest, tri­ceps, bi­ceps, shoul­ders, obliques, lower back and legs.

Max­imise your ef­forts! With your hands on the broom or mop, ro­tate your arms 10 times clock­wise and 10 times an­ti­clock­wise when you’re done sweep­ing or mop­ping. To shed even more calo­ries, get down on your hands and knees, and mop smaller rooms with a cloth.

5 SCRUB­BING THE BATH­ROOM FLOOR AND TILES

Calo­ries burnt in an hour: 270 You’ll work th­ese: Chest, legs, shoul­ders, bi­ceps and tri­ceps.

Max­imise your ef­forts! Aim to do a thor­ough job – make sure you scrub ev­ery cor­ner and be­tween the tiles. The harder and faster you scrub, the more calo­ries you burn. Work your in­ner thighs by squat­ting to clean the lower part of the walls, in­stead of bend­ing over.

6 MAK­ING THE BEDS

Calo­ries burnt in an hour: 140 You’ll work th­ese: Up­per back, chest, lower back, shoul­ders, bi­ceps, tri­ceps, legs.

Max­imise your ef­forts! Putting on a flat sheet in­stead of a fit­ted sheet re­quires greater ef­fort, so it will burn more calo­ries. Main­tain good pos­ture through­out to keep your core ab­dom­i­nal mus­cles en­gaged, and to pre­vent un­nec­es­sary strain. Squat to tuck in the sheets in­stead of bend­ing over.

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