Your house is the best gym

Your house is the best gym

By Neha Ranglani  on: 19 December 2014
Rate this: 
 5 Rating  based on 6 Reviews

Some people are fitness freaks while some run away from the word fitness. Some go to the gym daily whereas some look for excuses to avoid going to the gym. But did you know your house could be the best gym area for you. If you are wondering how, then yes it is the fact. Most of your household stuff like tables, chairs, stools, bottles etc and many other can actually help give you a good workout. This actually leaves you with very little scope to escape your daily dose of workout.

The exercises are very easy which can be done in short spans like TV commercial breaks or between your cooking and cleaning sessions. So below are few exercises which can be done at home with the stuff around:

  • Foot stools can be used to do step ups. You can 50 step ups in 1 minute and repeat it 2-3 times as per your capacity.
  • Water bottles(1-2 litres)
    • Can be used to do bicep and triceps curls by filling them full or half with water as per your strength. Do 20 reps and 2-3 sets of this.
    • You can do overhead press 20 reps 2-3 sets with bottles.
    • Carry bottle over your shoulders and do squats 20 reps and 2 sets.
    • Carry bottles in your hand and do lunges 10 rep each leg and 2 sets.
  • Take old pair of socks and fill them with pebbles or beans and Velcro both the ends to together and use them as ankle weights while working in the house or you can also dance, skip or spot jog with them for atleast 20 minutes. You can also do 50-100 leg raises with ankle weights on.
  • Medium weight or Heavy books can be used to do bicep/triceps curl and crunches as well. Just lie down with knees bent and the book on your chest. Try to lift your shoulder off the ground with arms behind the head. Do 50 reps and 3 sets of this.
  • Use a towel to stretch. Lie down on the floor with one leg raises, loop the towel around the ankle and bring the towel and led towards the chest. Hold for 10 seconds.
  • Place couple of firm pillows on the couch and do an inclined chest press with bottles in the hand. Do atleast 20 reps and 3 sets.
  • Sit on a low seated couch and so triceps dip 20 reps, 2 sets.
  • Place both your hands shoulder width apart on a table or wall and do push ups 20 reps, 2 sets.

For a good workout, try to choose any 6-8 workouts from above daily and then increase your sets as your strength increases.

Calorie expenditure during house work: Makin bed for 30 minutes= 160cal

  • Dusting for 30 minutes=70 cal
  • Mopping floor for 30 minutes=120cal
  • Cleaning windows for 30 minutes= 122cal
  • Ironing for 30 minutes= 61cal
  • Cooking for 30 minutes= 72cal
  • Washing dishes for 30 minutes= 65cal
  • Washing car for 30 minutes= 122cal
  • Cleaning washrooms= 144cal
  • Sorting out groceries for 30 minutes=72cal

The values are for a person weighing 60 kgs. The amount of calories burned will go up if the person weighs more and will be lesser if the person weighs less.

 Related Blogs:
Party the healthy way!!
19 December 2014
We all love attending parties. Don’t we? With summer vacations on we need even more reason to meet our friends and loved ones, relax, enjoy and have a good laugh. Throwing a house party is the easiest way to have a good time with the people you love. But what happens to your health when you overdo on these party outings. The fat laden food, creamy dishes, mouth watering fried starters, sugary desserts etc negate all the efforts you put during the day to maintain your slim and trim figure and you can’t do much to change that. But you can be the one to bring in the change.  You be the trend setter. How? When you are the host, be a good one. Plan a healthy theme party. Make sure you choose healthy food options. People think that healthy food is boring and cannot be delicious. You can change their mind set by actually preparing some yummy delicacies. You never know they might be so impressed that they actually follow your footsteps. So here are some options for a 5 course meal menu: Soups/drinks: watermelon sorbet , sharbat-e-sehat, tomangee, red chilli rasam, velvet chicken soup, tomato soup, mushroom soup, chicken herb soup, litchi lassi, oats soup, potato spinach salad, peas soup, grape apple juice, fresh smoothie, mango lassi, pineapple slush, avocado gazpacho soup, ginger chicken soup, minty buttermilk. Salads: barley salad, stir fry veggies, chana bhel, quinoa salad, stuffed egg salad, paneer corn pepper stir fry, summer tomato fun, gado gado salad, red radish spread, paneer pepper salad, cucumber salad, marinated carrots, broccoli mushroom stir fry, tofu salad, corn chatpata, sprouts bhel. Starters: paneer in pita pockets, healthy chicken burger, lemon chicken, fish with citrus marinade, kerela steamed fish, stuffed tomatoes, paneer hara matar, chicken veggies aflatoon, masala idli, open face sesame toast, black pepper fish, sitr fry envelope, soya tikkis, stuffed mushrooms, yoghurt dip, roasted fish. Main course: chicken stew, cinnamon brown rice, stir fried brown rice, low cal chole, murgi komla, oats thepla, egg in palak, dalia pulao, dry chicken curry, bajra paratha, paneer babaycorn masala, brown rice chicken pulao, ragi roti, whole wheat pizza, whole wheat tagliatelle, whole wheat pasta in white sauce, palak paneer. Desserts: apple crumble, peanutty cake, flaxseeds peanut laddo, oats banana muffin, chickoo halwa, shrikhand, biscuit pudding, almond walnut bites, chocolate strawberry phirni. All these above dishes are low in fat, high in nutrients, filling and deliciously yummy. You plan out your menu like any 2 soups, 2 drinks, 2 salads, 3 starters, 2 main course dishes, 2 dessertsot as many number of dishes as you wish to serve. Now your guests to binge to their heart’s content without any health or figure worries. Party not only hard but SMART!!
The myth of spot reduction
19 December 2014
All of us have one particular body part with excess fat be it stomach, hips or the back which when we look at in the mirror, we wish could disappear by some means. Spot reduction as people think is the idea if losing fat from one particular area by working on that muscle. This is an absolute myth. Spot reduction in real does not exist. For years people have fallen in the trap of advertisements of belts, vibrators etc that claim to help you lose your tummy or buttock fat which all are truly gimmicks.  We gain weight when we consume more calories than what we expend. The excess calories are stored as fat in the cells in a specific pattern which differs for every person. That’s why we often see people exercising one body part more than the other. For example people who have a huge tummy like a spare tire, try to lose it by doing 1000 crunches. But they don’t realize that by doing so they are just strengthening their abdominal muscles and the fat remains there only comfortably. Men generally have more fat on their tummy (apple shaped body) and women accumulate that fat on their hips (pear shapes body). This clearly shows that men and women are designed genetically differently. When you start losing fat gradually, the first place you put on fat is the last place you will lose fat from because of your genetic makeup. You would lose fat faster in some areas and very slowly in others. The best way to lose fat in any problematic area you have to follow a good cardiovascular exercise routine like running, jogging, cycling, aerobics, dancing etc coupled with weight training and a balanced low fat diet is the most crucial part. This will help you lose fat overall and also in the most desired area. So don’t be a part of passive fat loss ideas. Lets your body do its job at its best.
Neha   Ranglani

 View Profile

Best Dietician in Mumbai, India 

Dietitian Neha Chandna (Ranglani) has 8 years of experience in the field. Food and Health is the matter of interest for most of the people today and realizing the need to create awareness and spread the right information to the society, Neha decided to extensively educate herself in the field of nutrition. As a known fact that diet and exercise go hand in hand, She went a step ahead to certify herself as a REEBOK Aerobic instructor. One of the Most Famous & Online Nutritionists Dietitians in Mumbai (Khar west).Neha Chandna, a dietitian in Mumbai, is a university topper in Dietetics from S.V.T. She has worked as a nutritionist for reputed gyms and fitness trainers and as a consultant with doctors and physiotherapists. She deals with sportsmen, individuals who are obese or victims of lifestyle issues- to name a few- diabetes, thyroid, osteoporosis, PCOS etc. and active/exercising sector of society. She educates and conducts seminar/workshops for corporates like banks (HDFC & Standard Chartered Bank), BPOs and MNCs on the Right ways of eating and living. She also takes workshops on Nutrition in Pregnancy and Lactation. Neha Chandna also writes articles for magazines and newspapers like New Woman, Beauty and salon, Hello Mumbai, the afternoon etc. She has also done a couple of interviews for TV9 channel. She is an online consultant for a health social networking website Dietician Neha Chandna is one of the Best Dietician / nutritionist in Khar west , Mumbai.Neha Chandna is a Famous Nutritionist in Khar west & a famous nutritionist in Mumbai for weight loss diet chart and for other diet plan services. Popular dietcian in Mumbai. Consult her for best online Diet charts in Mumbai. 
Neha   Ranglani
Mrs. Neha Ranglani
Best Dietician in Mumbai Register Now!

Recent Posts

By using this website, you agree that we and our partners may set cookies for purposes such as customising content. I Agree