Lots of regular, everyday tasks like cleaning, doing the laundry, or even shifting furniture around, require physical effort. This isn’t just limited to chores. You could be playing with your children or your dog in the backyard, or you may be gardening as a hobby. If you’re not in shape, these activities can seem like a workout in themselves. They can even be dangerous since you can injure yourself lifting or pulling on heavy objects without using proper form. Here are some exercises that can make these activities a little easier and safer.
1. Squats
How To Perform A Squat
- Stand with your feet shoulder-width apart, and your arms to the side.
- Bend your knees into the squat, pulling your arms up in front as if in fighting position.
- While squatting make sure your knees don’t bow inwards or outwards but stay aligned with the rest of your leg.
- Your chest should remain above your hips so that your lower back is not strained.
- Come back up into starting position and repeat.
Benefits
Squats help strengthen your legs, abs, and lower back. This can make it easier for you to stand for longer periods of time. Handy when you’re at a long checkout line at the grocery store. It can also increase your endurance while running, walking, or jumping.
2. Push-ups
How To Perform A Push-up
- Get into position by kneeling, and put your hands out in front of you.
- Your palms should be flat on the floor.
- Make sure not to rotate your hand or your wrist.
- Keep your palms about shoulder length apart.
- Once you have adequate support, lift your knees up and support your body on your toes
- Keep your legs apart if you want more stability.
- Make sure to not bend your knees or your neck.
- Keep your spine aligned.
- Keep your body weight focused on the upper body.
- Now bend your elbows and bring your body down to touch the ground.
- Draw your abdomen in and make sure your hips are not touching the floor before your face.
- Straighten the elbows to come back up.
- Repeat.
Benefits
Push-ups are one of the best all-round workouts for your body. It helps strengthens your upper body which means you’ll find it easier to lift and push objects. This will come in useful when you’re mowing the lawn or carrying heavy boxes.
3. Pull-ups
How To Perform A Pull-up
It’s obvious that you’ll need a pull-up bar for this exercise. It’s easy to find one in the gym but you can also get a doorway pull-up bar at home quite easily. Just make sure it’s at the appropriate height for you. It should be low enough for you be able to reach it with a small jump but high enough to make sure you can hang from the bar completely. You shouldn’t be able to touch your feet to the ground.
- Start by hanging on the bar with your palms facing away from you. Get a good grip.
- Your hands should be about shoulder-width apart.
- Hang with straight arms and locked elbows.
- Your elbow should be kept in line with the body. Don’t flare them out.
- Pull yourself up by pulling your elbows down and to the floor.
- Lead upwards with your chest and aim to touch the bar with it.
- Don’t roll your shoulders forward or squeeze your shoulder-blades.
- Don’t reach for the bar with your head. Keep it facing forward
- Bend your knees to keep your feet off the floor. You can also cross your legs to make it easier
- Get your chin over the bar.
- Lower yourself all the way down until your arms are straight at the bottom.
- Repeat making sure your chin gets up over the bar each time. Don’t do half-reps.
Benefits
Pull-ups are often seen as challenging but they have a host of benefits. They improve grip strength and help you pull heavy objects toward yourself. Great for a game of tug of war with your kids or your dog. You won’t tire out soon and have to end playtime early.
4. Planks
How To Perform A Plank
- Start in push-up position.
- Bend your right elbow and bring it to rest on the ground.
- Do the same with the left arm.
- Your weight should be supported by your forearms which are flat on the ground.
- Hold this position for as long as you can.
Benefits
Planks are great for improving posture which can keep your spine in great shape. Other than making you look more confident at meetings and presentations, good posture can also help you maintain correct form when lifting heavy objects. Correct form is essential to avoid injuring or straining yourself.
5. Farmer’s Walk
How To Perform The Farmer’s Walk
- This exercise uses two weighted pieces of equipment.
- You may use two kettlebells, dumbells, or even water jugs or buckets of sand.
- Hold a weight in each hand and walk a small distance.
- You can walk around in circles or from wall to wall if you’re short on space.
- Start with a relatively light weight and focus on distance and posture.
- Keep your spine tall as you walk.
- Gradually increase the weight over time while reducing the distance walked.
- As the weight increases, resist dropping your spine and hunching over. Continue standing tall as you walk.
Benefits
This workout almost exactly mimics carrying groceries or other heavy bags. It builds strength in your legs, arms and your core. By building strength you can increase the amount of weight you can carry in one go. Maybe finally, you can make it all in one trip!
6. Overhead Farmers Walk
How To Perform The Overhead Farmer’s Walk
- This exercise is the same as the farmer’s walk except with one arm raised in the air with the weight.
- For this exercise, it would be easier to use kettlebells or dumbells rather than other non-uniform weighted objects.
Benefits
This action mimics carrying objects overhead. If you’re doing a DIY project that involves carrying heavy material, this is a great exercise to help build arm strength.
Cautionary Note
Some of these exercises may not be suitable for you if you:
- are pregnant
- have recently given birth
- are recovering from an injury or any kind of surgery
- have chronic joint or back issues
- are over 60 years of age
If you fall into any of these categories, please consult your doctor before attempting these exercises. It would be wise to exercise caution above all else.
Instead of being tired out by your everyday chores, see it as an opportunity to add in some extra physical activity. Use your time in the gym to prepare yourself for these tasks.
