Amy Powell, M.D., from University of Utah Orthopaedic Center (UOC) talks about exercising at home to stay fit this winter.
There are many things you can do right in your own home to stay physically active this winter. Many people are surprised to learn the number of calories that are burned with everyday activities such as housework, home repairs, and yard work.
Here are some examples (based on ½ hour of activity):
- Vacuuming - 119 calories
- Mopping - 129 calories
- Raking leaves - 146 calories
- Painting the walls - 144 calories
- Dusting - 85 calories
- Ironing - 78 calories
- Laundry - 73
- Playing with kids - 192 calories
- Shoveling snow - 204 calories
Adding things like stairs, squatting, lunges, and lifting to your work can burn even more calories.
Here are a few fitness strategies you can try using things you have around your home:
Cans of food or small or large or tote bags filled with groceries make great hand weights. Do some lifting while you watch TV!
A gallon jug filled with water weighs about 8lbs, or you can pile up some items in a laundry basket for more advanced lifting. (Clothes, books, young children!)
A simple chair with arms can help you tone the backs of the arms or the legs!
A wall provides great support for lunges, leg lifts, and other exercises.
A large exercise ball and bands are inexpensive and are excellent ways to tone and strengthen muscles.
Interactive video games such as Nintendo or Wii fit help you exercise while having fun.
Try pushups on the edge of your counter while you're cooking.
Always park far away from an entrance so you can add some walking to your day.
Avoid the elevator and take the stairs - you can burn about 10 calories per flight!
Women's Sports Medicine Program
UOC now has the first Women's Sports Medicine Program in the Intermountain West. The program will provide exceptional multidisciplinary care for active girls and women. Women can expect same-day physical therapy treatments visits and provide access to sports nutritionists, exercise physiologists and injury prevention programs.
Goal: provide care for athletes to access gender specific expertise to help with injury recovery and prevention, along with improved performance.