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5 Surprising Every Day Activities that Can Help You Build Muscle Strength

Who says you need the gym to exercise?

Surprisingly, there are some every day activities that can help you build your muscular strength, get your heart rate up and get that blood circulating. Thankfully, these activities do not involve any complicated fitness move, activewear or fitness gear. In fact, you can do them anytime and still work up a sweat.


1. Grocery Shopping

Forget online shopping, do your grocery shopping and your local super market instead. Grocery shopping forces you to utilize your upper body strength, especially when carrying heavy goods like cartons of milk and canned food.

Tip: try brisk walking home after you have finished your grocery shopping. This way, you can skyrocket your heart rate, work those upper body muscles, shed some calories while getting an errand done.


2. Climbing the Stairs


Opting for the stairs instead of the escalator could get your heart pumping as it works your glutes, hamstrings and calve muscles. It could also improve your bone health by making your bones denser and less prone to injury over time. Stair Climbing can be an effective aerobic workout if done with greater intensity and done regularly.

Tip: try taking the stairs instead of the lift or escalator. If you’re feeling up for a challenge, try putting on ankle weights to increase the intensity of the workout.


3. Chores

This might come as a shock – but mopping the floor, vacuuming the house, sweeping leaves, scrubbing the floor, hanging up the laundry as well as cleaning the windows could help you work up a sweat and get your heart rate up.

To make the most of housework, try adopting a more athletic stance when performing them. For instance, try getting into a proper squat as you bend down to pick up the laundry.

It might feel slightly awkward at first, but after a few reps, you could start to feel your heart pumping and your muscles burning. This way, you get to work your body and also get the house cleaned!


4. Heavy Lifting

If you have a job that requires a lot of heavy lifting like a warehouse assistant or furniture mover, then rejoice! You could actually incorporate both cardio and strength training when you do heavy lifting. Try to engage your core and upper body muscles as you transport the loads from one location to another. At the same time, try brisk walking to get your heart rate up. Be sure to refuel your body with lots of protein to make sure you repair your muscles.