Alon of Fame Bob Feller scoffed at modern players for lifting weights. Growing up on a farm in Iowa, Feller thought it was absurd to spend hours carrying iron indoors when you could do meaningful work outside that really accomplished something. Think about it: why drive to a gym and load weights or work out on machines to work your body the way people naturally did it for thousands of years?
In fact, there is nothing that challenges your flexibility, strength, stability and endurance better than household chores like gardening or yard work. Furthermore, these movements better mimic the movements of everyday life. We rotate our bodies in all directions. Simple movements like raking leaves, pulling weeds, digging holes, or installing plants and shrubs require these rotational movements. So, by "training" your body this way, it counteracts the effects of sitting too much while making your body slimmer and more resistant to injury.
1. painting
Why it works: It's a rotational movement, head pressure, squats, and stretches all in one. There is a reason why Mr. Miyagi had Daniel LaRusso paint his fence for hours on The Karate Kid. Even if you are not learning martial arts, painting, inside or out, is an excellent exercise.
Keys to success: Use a stable ladder. It is one thing to slide off a stability ball in the gym, but falling off a ladder can cause serious injury. Also be careful with your neck. Professional painters know how to position your body or ladder to minimize tension.
2. Car wash
Why it works: Another distinctive part of Mr. Miyagi's program was car washing and waxing. Both strengthen the stabilizing muscles in the shoulders and promote rotational movement. They help open the shoulders, which tend to hunch and spin from the hours spent on a computer and smartphone.
Keys to success: Waxing, waxing. Don't just wash and wax in one direction, go clockwise and counterclockwise to work your shoulders in all three planes of motion.
3. Pressure washing
Why it works: Pressure washing offers many of the benefits of painting (rotary motion, overhead lifting, squats, etc.) while forcing you to maintain a stable hose at 2,400 PSI (or more). ) of water that bursts. Vibration training platforms have nothing in a few hours of pressure washing.
Keys to success: plan a full day. Once pressure washing begins, you will inevitably find other areas that need a good cleaning. Be sure to wear ear protection.
4. Aspirate
Why it works: Sure, pushing the vacuum extends the lats and works the triceps, especially if you're using an older model, but the key to making this a tough workout is to move all the furniture, including sofas, beds, and desks. and sideboards.
Keys to Success: Use the proper form to squat, taking the same approach that you would use to lift a barbell. After all, the furniture is heavier. Have your partner or friend take the other end of the bulkier stuff.
5. Tree pruning and cutting
Why it works: Using a saw, electric or manual, is a stellar workout that requires overhead movement that is generally not implemented in the gym.
Keys to Success: If your trees require you to be on a ladder with a chainsaw, it's time to call the professionals. Otherwise, prepare your core and maintain a solid posture to protect your lower back.
6. Raking the leaves
Why it works: Raking is a simple task but one that works your body in three planes of movement. However, to be honest, squatting down to put the leaves in a bag and take them out on the sidewalk is the most demanding part of the task.
Keys to Success: In addition to getting family members to help? Use the proper technique
7. Mulching
Why it works: Padding is a seasonal task that is underestimated as a full body workout. Hit the same muscles as raking, only you're lifting some serious weight. Refuse help loading the bags into your car to start training early. Distribute the bags around your yard, then work spreading the mulch with your hands and a rake.
Keys to Success: Use proper squat technique to move bags and rake from both arms so you work equally on both sides.
8. Weeding
Why it works: Spend an hour or more pulling stubborn weeds from deep roots and you'll experience pain unlike anything in the gym. Traction, rotation and torsion movements will challenge the upper body.
Keys to success: protect your hands with quality gloves. You will get a better grip and avoid blisters and poison ivy. (Long-sleeved shirts are also recommended.) Have pruning shears and a bottle of weed killer on hand that won't show up. Put a pad under your knees to maximize comfort, too.
9. Cleaning the garage
Why it works: Get everything out of your garage. That could only be a 90-minute workout, maybe longer if your garage is full. When lifting, pushing and pulling, your muscles will go from head to toe.
Keys to Success: Unless you want this training to be an annual experience, make a pile for trash, a pile for charity, and a pile to save. If you clean up enough space, consider installing a gym in the garage.
10. Removal of fences
Why it works: Removing a fence isn't a weekly or seasonal chore, but it's one of the most difficult DIY occasional gigs. Digging fence posts anchored with more than 40 pounds of concrete, then taking the posts to the curb or loading them onto a truck is brutal full-body training.
Keys to Success: Use proper squat technique when lifting poles off the ground. Grab the pole by the concrete for transportation. If you're lucky, some of the concrete will break and make your life easier.
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