Categories / Everyday movement
Featured in: Free exercise, When you hate exercise
Housework and DIY
Active chores counted as exercise.
How to start
Treat housework as activity: vacuuming, scrubbing, carrying shopping and decorating at a steady pace.
How to progress
Do a bit more, more briskly.
What the evidence says
Evidence: limited
We found no trials of this particular activity. It is light to moderate activity. The WHO recommends 150 to 300 minutes of moderate activity a week for adults, and 60 minutes a day for children.
Take care: Use safe lifting, take breaks and use steady steps or ladders.
Sources
12-week starter plan
Make chores a workout.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 3.3 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Keep a steady pace.
- Lift safely.
- Add music.
Common mistakes
- Lifting with a bent back.
- Using unsafe ladders.
- Skipping breaks.
Kit and cost
Free Approximate UK prices.
- Comfortable clothes
- Good shoes
- Safe steps
Frequently asked questions
Does housework count?
Yes, as light to moderate activity.
How much?
30 minutes of brisk chores adds up.
Is it safe?
Lift carefully.
Good for: Weight loss Strength
Compare with similar options
| Housework and DIY | Exercise Snacking | Allotment and Gardening | Active Commuting | |
|---|---|---|---|---|
| Typical session | 60 min × 4/wk | 2 min × 10/wk | 90 min × 3/wk | 30 min × 5/wk |
| Effort | ●●○○○ | ●●○○○ | ●●○○○ | ●●○○○ |
| Cost | Free | Free | Low cost | Free |
| Equipment | No equipment | No equipment | Basic kit | No equipment |
| Impact | Low impact | Low impact | Low impact | Low impact |
| Fitness needed | Any level | Any level | Any level | Any level |
| Evidence | limited | limited | limited | limited |