Finding the time to fit in exercise is difficult sometimes, so why not turn your home into the gym?

Picking up a mop or duster can not only make a contribution to fitness and health, but it can also keep your house spick and span as an added bonus.

The British Science Association has teamed up with legendary fitness guru Mr. Motivator and the School of Sport, Exercise and Health Sciences at Loughborough University for National Science & Engineering Week 2012 in March, to help keep the nation fit whilst doing everyday jobs around the home.

Their research shows that doing up to an hour of chores a day can burn off the minimum daily recommendation of 200 kcal of moderate intensity exercise:

The Heptathlon

Time

1. Dusting the house or changing bed linen

60 mins

2. Mopping floors

45 mins

3. Vacuuming carpets

45 mins

4. Going shopping with a basket instead of a trolley, carrying it home and putting it away

45 mins

5. Scrubbing the bathroom

45 mins

6. Gardening

40 mins

7. Mowing the lawn

30 mins

David Stensel, Reader in Exercise Metabolism at Loughborough University says: “Research has shown that some household activities use enough energy to be classified as moderate intensity physical activity. The minimum recommendation for this type of activity is approximately 200 kcals of energy expenditure per day.

“The amount of activity required to burn this will vary depending on age and body mass amongst other factors but for the average UK person aged 35, the calculations in the Housework Heptathlon are a good guideline for a way to expend energy and do something constructive around the home.”

Mr. Motivator, who has provided advice for people to get the most from their household workout, added: “Whether it’s dusting your mantle-piece, cleaning the bath or cutting the grass, putting in some elbow grease around the home can help you work up to the energy levels needed to shed the suggested daily calorie count. Grab your cleaning products and become a Housework Heptathlete now for better health!”

The British Science Association has also come up with a ‘Top of the Mops’ top 10 songs to help boost your exercise during the housework routine:

1. Shine, Take That

2. Car Wash, Rose Royce

3. So Fresh, So Clean, Outkast

4. The Boy Does Nothing,
Alesha Dixon

5. Coming Clean, Greenday

6. Shine On, Kooks

7. Work, Saturdays

8. Beat It, Michael Jackson

9. Do Somethin’, Britney Spears

10. Steam, East 17