Stairs, groceries, leaves and a vacuum cleaner: some chores work your body harder than you think. For many people, exercise means a gym membership, workout clothes and a block of time carved out of a busy day. When that does not happen, the week feels like a failure. Health authorities see it differently.
The World Health Organization defines physical activity as “any bodily movement produced by skeletal muscles that requires energy expenditure,” including movement for transport and “as part of a person’s work or domestic activities.” Its message is simple: “any amount of physical activity is better than none.” So which everyday tasks actually count?
How Scientists Measure It
Researchers use METs, or metabolic equivalents. Sitting quietly is 1 MET. Activities between 3 and about 6 METs are considered moderate intensity, and those of 6 METs or more are vigorous. The Compendium of Physical Activities, the reference database researchers use, lists MET values for hundreds of activities, including many household chores.
The CDC recommends at least 150 minutes of moderate activity a week, or 75 minutes of vigorous activity, plus muscle-strengthening work on two days. The WHO uses the same benchmark of 150 minutes.
1. Climbing Stairs
Taking the stairs is one of the most efficient everyday workouts. According to the Compendium, climbing stairs at a slow pace is 4.5 METs, and at a fast pace it reaches 9.3 METs, firmly in vigorous territory. It also strengthens your legs and glutes.
2. Carrying Groceries
Carrying bags on level ground rates 3.5 METs, already moderate. Carry them upstairs and it rises to 5.3 METs. Carrying heavier loads upstairs can reach 8.3 METs. Holding the weight also engages your arms, shoulders and core.
3. Vacuuming and Mopping
Vacuuming at a moderate effort is 3.0 METs, and mopping or scrubbing floors on your hands and knees is 3.5 METs. That puts a brisk cleaning session in the moderate range, especially if you move quickly from room to room.
4. Gardening
Gardening at a moderate effort rates 3.8 METs, and weeding with a hoe reaches 5.0. Digging and turning soil can climb to 7.3 METs at a vigorous effort. Digging and lifting also count as muscle-strengthening work.
5. Raking Leaves
Perfect timing for fall: raking leaves at a moderate effort is 4.0 METs, according to the Compendium. Thirty minutes in the yard can easily cover a day’s activity goal while working your arms, back and core.
6. Shoveling Snow
Shoveling snow by hand at a moderate effort is 5.3 METs, and at a vigorous effort 7.5 METs, more than many gym workouts. Because it is so demanding, pace yourself, lift with your legs and talk to your doctor first if you have heart concerns.
7. Playing With Kids or Walking the Dog
Walking and running while playing with children rates 3.5 METs at a moderate effort and 5.8 METs at a vigorous one. Walking the dog is about 3.0 METs, and picking up the pace to a brisk walk raises it to 4.8.
How to Make It Count
Effort matters more than the activity itself. If you can talk but not sing, you are probably at a moderate intensity. Add up your active minutes over the week, mix in a couple of strength-based tasks like gardening or carrying loads, and reduce long periods of sitting, which the WHO also recommends.
Forget the gym, at least some days. Your stairs, your yard and your vacuum cleaner may be doing more for your health than you realize.