Homemade Apple Crumble - Physio Direct NZ

Homemade Apple Crumble

Ingredients:

Filling

500g Apples, peeled and chopped

50g Brown Sugar

1 Tbsp. Plain Flour

1 pinch ground Cinnamon

1 tsp. Ginger, finely grated

 

Crumble

250g Plain Flour

150g Brown Sugar

200g Rolled Oats

250g Butter, melted

2 Tbsp. Honey

  1. Preheat oven to 180C/350F.
  2. Place flour, sugar, and oats into a mixing bowl. Melt butter and add to bowl, mixing through dry ingredients until well combined.
  3. Place filling ingredients in a saucepan with ½ cup water and cook on medium heat until apples begin to soften.
  4. Grease an ovenproof dish with butter or line with baking paper and spoon in the fruit mixture and cover with crumble mixture. Drizzle honey over the top of mixture.
  5. Place in the preheated oven and cook for 30-40 minutes until browned.
  6. Serve hot, use custard, ice-cream or vanilla yogurt as an optional side.

 

Ready to serve for four.

LCL Tears - Physio Direct NZ

LCL Tears

What is the LCL?

The knee is one of the largest joints in the body and has only one plane of movement. This means it bends and straightens but does not twist (much) or move from side to side. To keep the knee from moving in other directions, the knee is supported by many strong ligaments, with two of these being found on either side of the knee. The inside ligament is the ‘Medial Collateral Ligament’ (MCL) and the outside one is the ‘Lateral Collateral Ligament’ (LCL). The primary role of the LCL is to prevent the lower leg from moving too far towards the midline in relation to the upper leg.  Both the LCL and MCL are extremely strong ligaments and provide lots of support to the knee during movement however, they are still vulnerable to injury.

How do tears happen?

The LCL is injured less often than the MCL, however tears do still occur. The most common way the ligament is damaged is through a force causing the knee to move inwards in relation to the upper leg, or a twisting of the knee. This can be seen in sports that involve changing directions or with a direct force, such as a rugby tackle. This injury can also occur from a simple fall and as with all sporting injuries, it is not only athletes who can be affected, anyone can tear their LCL in the right circumstances. 

What are the symptoms?

Following an injury to the LCL, common signs and symptoms are a ‘popping’ sound at the time of injury, immediate pain with weight bearing and swelling and a feeling instability. The severity of the injury will impact how much each of these symptoms are felt and LCL tears are classified as either Grade I, II or III, which helps to direct treatment. A grade I tear is where a few fibers of the ligament are stretched and damaged, a grade II is where this a partial rupture of the ligament with some instability of the knee and Grade III is a complete tear.

How are LCL tears diagnosed?

Your physiotherapist is able to perform clinical tests to evaluate if there is any instability of the knee from an LCL tear. An MRI can confirm this diagnosis and an X-ray may be required to rule out any associated fracture. It is possible for nerve damage to occur at the same time as an LCL Tear, which will result in weakness and loss of sensation in the lower leg. Severe injuries are more likely to involve injury to other parts of the knee and your physiotherapist will make a full evaluation of all your injuries on assessment.

Most LCL tears are managed well with just physiotherapy and support of the joint, however severe tears and associated nerve damage may require surgery. Your physiotherapist and medical team will work together to help determine the best course of action for each individual injury.

 

How can physiotherapy help?

For tears that don’t require surgery, your therapist will advise you on how to best support and protect the injured joint. In the first 48 hours, RICE protocol (Rest, ice, compression, and elevation) is applied to reduce any pain, swelling, and inflammation. Following this period, you will be advised on how best to mobilise the joint whilst preventing any further damage. Return to sport will be dictated by healing times with a full recovery expected by 6-12 weeks.

Following ligament damage, balance, strength, and proprioception are often impacted and your physiotherapist will develop a program to address this, which is an important part of preventing further injury. Tears that are repaired surgically will require a longer program of rehabilitation and close liaison with the medical team.

None of the information in this newsletter is a replacement for proper medical advice. Always see a medical professional for advice on your individual injury.

How Does Diabetes Affect Healing Times? - Physio Direct NZ

How Does Diabetes Affect Healing Times?

It can be surprising to many people that one of the questions their physiotherapist will ask them when assessing an injury is ‘do you have diabetes’. This may seem more like an issue for your doctor than your physiotherapist!

The reason why your therapist is asking is that diabetes can actually have quite a large effect on healing times of body tissues. At times, injuries can take up to twice as long to heal properly in patients with diabetes and your physiotherapist will need to update their training and rehabilitation programs to factor this in.

How does this happen?

From what most people know about diabetes, it seems strange that it would affect healing times. However, the more you understand about the processes that cause diabetes the more sense it makes.

It all comes down to blood flow. Our veins and arteries are made of flexible and elastic tissues that expand and contract when necessary to allow the optimum amount of blood flow to an area. Sometimes is it better for tissues to have less blood flow and other times they require more. This flexibility of the blood vessels is essential for controlling and modulating the amount of blood to an area at any given time.

When someone has diabetes, they have an excess of glucose in their blood. This occurs because the body is unable to regulate insulin, which is used to break down glucose and provide the body with energy. This can be due to an autoimmune disorder that affects the cells that make insulin (Type I) or insulin resistance due to dietary choices (Type II). Over time, this excess glucose sticks to the blood vessel walls and they can become harder, losing their elasticity and ability to change size rapidly. Primarily this will affect the ability of the blood vessel to expand reducing the amount of blood flow available to the tissues.

Diabetes can also affect the health of the nerves in they body, particularly in the hands and feet. This can result in poor sensation, which means that the person may not realize when the injury is being further injured.

What does this mean for recovery times?

While not everyone with diabetes will have this issue, it is something that needs to be made known to your physiotherapist so they can be aware of the possibility. These changes are more likely to occur after having diabetes for a long period of time and if it is poorly managed.

Ask your physiotherapist for more information on how diabetes may be affecting your recovery and for tips to ensure the best outcomes possible.

 

Lizzy’s Prawn Laksa - Physio Direct NZ

Lizzy’s Prawn Laksa

Laksa Paste:

1 Onion (diced)

1 Red Chilli (diced)

1 Inch Fresh Ginger (sliced)

1 Inch Tumeric

1 Tbsp Fresh Lemongrass

1 Tbsp Fish Sauce

1 tsp Shrimp Paste

1 Tbsp Brown Sugar

1 Tbsp Coriander

3 Tbsp Oil

Salt/Pepper to taste

 

Serve with:

1 tin Coconut Cream

2 cups Vegetable Stock

200g Vermicelli Rice Noodles

1 cup Pumpkin (diced)

6 Fresh Prawns

  1. Preheat oven to 180 degrees Celsius, roast pumpkin pieces for 20 minutes or until cooked through, and set aside to cool. Prepare vermicelli noodles according to packet instructions, drain and set aside.
  2. Place all ingredients of laksa paste into a blender and blend until smooth.
  3. Sauté paste mix in a pan on high heat and slowly add coconut cream and vegetable stock. Continue to heat for five minutes.
  4. Pan sear prawns on high heat in a separate pan with a small amount of olive oil. Add noodles to soup mix.
  5. Divide soup mix into two bowls and place roasted pumpkin and cooked prawns on top. Garnish with coriander.

Recipe by Lizzy Carson from

Vknow Winebar and Restaurant

Fernhill, Queenstown, NZ

Gluteal Tendinopathy - Physio Direct NZ

Gluteal Tendinopathy

What is Gluteal Tendinopathy?

When tendons are repeatedly placed under more tension than they can deal with, they can have a failed healing response. This can cause changes to the structure of the tendon and is known as a tendinopathy. When this occurs in the tendons of the gluteal muscles it is referred to as gluteal tendinopathy.

The gluteal muscles are three large muscles located at the back of the pelvis that provide most of the muscle bulk of buttock region. These muscles work together to keep your pelvis level when standing and are responsible for many movements of the hip. They play an important role in standing, walking and running.

The two deepest gluteal muscles, gluteus medius and gluteus minimus, attach from the center of the pelvis (the sacrum) and insert into the bony outer region of the upper thigh, called the greater trochanter via the gluteal tendons.

What causes tendons to develop tendinopathy?

Tendons, like muscles, skin and bones are living tissues and their strength and elasticity is influenced by a variety of factors, including hormones, age, how often and how much they are used. Rapid changes in activity levels or simply performing the same tasks too often can place a tendon under more stress than it can tolerate and it begins to break town.

Recently it has been shown that tendon health is also negatively affected by compressive forces, which can occur from blunt trauma or even habits such as crossing the legs, or sleeping on your side on a hard mattress.

What are the symptoms of Gluteal Tendinopathy?

When gluteal tendons are affected by tendinopathy, a typical pattern of sharp pain at the outside of the hip with specific movements is present. The pain is usually worse with walking, going up and down stairs and running.  The pain can become quite severe, and eventually can impact day-to-day activities.

How can physiotherapy help?

A thorough assessment is required for an accurate diagnosis and once gluteal tendinopathy is confirmed, your physiotherapist will be able to identify which factors have contributed to your condition and help to address these. It has been shown that specific loading exercises and muscular retraining can stimulate the tendon to heal and remodel the collagen fibres into a more organized pattern again. Your physiotherapist can investigate any postural habits or activities are contributing and address these as required.

None of the information in this newsletter is a replacement for proper medical advice. Always see a medical professional for advice on your individual injury.

10 Facts About Tendons - Physio Direct NZ

10 Facts About Tendons

 

Tendons are found all over the body and while you may know a little about them, you might be surprised to learn a few of these facts.

1. Tendons can be found at the ends of muscles. Tendons are simply connective tissues that attach muscles to bone and help them move our joints when they contract.

2. Tendons come in many shapes and sizes. While the most recognizable shape is the long thin kind (such as the Achilles tendon), they can also be flat and thin or very thick, depending on the     shape of the muscle and attachment of the bone. A thin flat tendon is also known by the name aponeurosis.

3. Tendons are able to act like elastic bands, they can stretch and bounce back into shape. Like elastic bands, if too much force is applied they can stretch or tear.

4. Unlike elastic bands, tendons are living tissue and their properties are affected by many different factors. Seemingly unrelated things such as hormonal changes, autoimmune disorders and nutrition can all affect a tendon’s ability to withstand load.

5. Tendons don’t only attach muscles to bone, they can attach to other structures as well such as the eyeball.

6. Tendons can tear however; more often they are injured through overuse. Healing of tendons can be quite slow as they have less blood supply than other tissues of the body, such as muscles.

7. Tendons are mostly made of organized collagen fibres. Areas of tendon degeneration have been shown to have collagen fibres that are disorganised, with this area having less strength and elasticity.

8. The Achilles tendon is the strongest tendon in the body. This connects the large calf muscles to the back of the heel to point the ankle away from the body. Most tendons are simply named for the muscle they attach to, however the Achilles has it’s own name, named for the mythical Greek character who’s heel was his only point of weakness.

9. The smallest tendon is located in the inner ear, attaching to the smallest muscle in the body.

10. Tendons and muscles work together to move your joints and are called a contractile unit.

Japanese Pancake  (Okonomiyaki) - Physio Direct NZ

Japanese Pancake (Okonomiyaki)

Ingredients:

½ Large Cabbage

2 cups Flour

2 ½ cups of Water

4 Eggs

2 tsp. Chicken Stock Powder

4 Tbsp. Okonomi Sauce

8 large Prawns

1 Tbsp. Pickled Ginger

2 Tbsp. sliced Spring Onions

1 handful fresh Mint

3 Tbsp. Japanese Mayonnaise

4 slices of Lemon

  1. Slice cabbage into fine pieces and set aside in a large bowl.
  2. Mix flour, water and eggs in a large mixing bowl, add chicken stock and cabbage, mixing until ingredients are well combined.
  3. Heat some oil to medium in a frying pan and spoon the pancake mix onto the pan to make medium sized pancakes. Cook over medium heat for about 5 minutes then flip and cook for another 3-5 minutes.
  4. Pan sear prawns on high heat in a separate pan with a small amount of olive oil.
  5. Prepare pancake on a plate and decorate with Okomiyaki sauce and Japanese mayonnaise. Place cooked prawns, mint, ginger and lemon on top of pancake for garnish.

Ready to serve, makes four large pancakes.

Hip Pain and Labral Tears - Physio Direct NZ

Hip Pain and Labral Tears

What are Labral Tears?

If you are experiencing pain in the front of your hip along with clicking, locking or catching of your hip joint you may have underlying labral damage. The acetabular labrum is a fibrous rim of cartilage that covers and seals your hip socket. This lining of cartilage provides stability for the thigh bone (femur) inside of the hip socket (acetabulum).

The labrum seals the hip socket, providing a suitable appropriate rotational axis for the thigh bone in the hip socket as well as helping to maintain the nutritional fluid within the joint that is important to maintain joint health.

How do they happen?

Labral tears can occur from an injury such as a twist or slip, or damage can occur from repetitive stresses. Anatomical changes in normal hip movement, which may also be associated with neuromuscular imbalance most commonly causing labral tears, are repetitive movements where there is decreased joint clearance between the femur and the acetabulum. For example athletes such as gymnasts and ballet dancers who have to repeatedly pivot or flex their hip are more likely to damage their labrum than those who do not. Over time this repetitive impingement of the hip joint can cause the labrum to tear and damage to the labrum if not managed properly may lead to early degenerative arthritis.

What are the symptoms?

 Pain in the front of the hip, groin, side of the hip or buttock often described as deep are symptoms of labral damage as well as clicking, locking, catching or giving away of the hip. Prolonged sitting, standing, walking or pivoting can cause pain for someone with a labral tear and this may cause a limp when walking. Other signs and symptoms include joint stiffness or a feeling of instability in your hip.

How are they Diagnosed?

Diagnosis is not always possible to confirm in the clinic, however, magnetic resonance arthrography (MRA) has been found to be very accurate in diagnosing labral tears. An MRA is when a dye is injected into the hip joint before the hip joint is scanned and specialist photographs of the joint are taken. Arthroscopies are another option but as they are more invasive they are often not the first port of call.

It is advised to speak to your physiotherapist about your symptoms who will gather a thorough history of your problem and may undergo a series of tests as part of the physical examination. A physiotherapist can inform you if they think your symptoms are coming from labral damage or if they suspect a different problem.

How can Physiotherapy help? 

If your physiotherapist does suspect you have a labral tear, different treatment plans are available. Physiotherapy management may include a stretching and strengthening program to correct any neuromuscular imbalance; movement re-education and a variety of manual techniques that can be performed by your physiotherapist may reduce or abolish your symptoms. Other options are available or may be used in conjunction to physiotherapy including pharmaceutical medicine, corticosteroid injection and surgery and you should speak to your physiotherapist and doctor about this.

None of the information in this newsletter is a replacement for proper medical advice. Always see a medical professional for advice on your individual injury.

Understanding Hamstring Tears - Physio Direct NZ

Understanding Hamstring Tears

Let’s get clued up on hamstring strains; why you may have one, what you can do to help and how to prevent a future injury. The hamstrings are a group of three muscles; the biceps femoris, semimembranosus and semitendinosus. You can feel these muscles if you place your hands on your sitting bones where the muscles originate and slide your hands down the back of your legs. The main action of these muscles is to bend your knee, take your leg out behind you and to assist rotation of your knee, especially when performing accelerating and decelerating actions.

 

A strain/pull/tear is when the muscle fibres are overstretched. Injuries are frequently felt as a short sharp pain in the back of your thigh whilst exercising. A hamstring strain will typically happen when running just before your foot hits the ground. At this point, the hamstrings are working eccentrically to control the forward motion of the two lower leg bones, your tibia and fibula. Pain is often the most debilitating symptom affecting your ability to continue exercising and may cause a limp. Other symptoms include swelling, bruising, muscle spasm and reduced movement at your knee.

 

Strains can be categorised into 3 different grades. 1 being the mildest with a small number of fibres being torn to grade 3 being the most severe which can be a complete muscle rupture. The good news is muscles have a fantastic blood supply and should heal within 3-12 weeks depending on the degree of injury. However, the flexible skeletal muscle fibres, which your muscles are made up of, are replaced with much more inflexible tough scar tissue, which is where physio’s come in. Specific rehabilitation such as specialist stretching, strengthening, taping and soft tissue techniques can dramatically influence how muscle fibres are restructured reducing the amount of scar tissue speeding up the healing process helping you return to sport quicker. With any soft tissue injury, R.I.C.E (rest, ice, compression, elevation) should always be your first response.

 

A physio will be able to perform a thorough assessment and educate you on why you sustained a hamstring strain in the first place. Common factors that can predispose you to hamstring strains are not warming up or cooling down properly, tight hamstrings or hip flexors, weak hamstrings or gluteal (butt) muscles, training at a high intensity without adequate training or altered biomechanics.

 

Runners often have short, weak hamstrings, tight hamstrings will restrict the length of your strides when running meaning you have to work harder to cover the same distance as you would with adequately lengthened hamstrings. Chronically tight hamstrings can cause not only hamstring strains but can contribute to back pain, knee pain and leg length discrepancies. So even if you have never stretched before it may be a good time to start stretching!

So to prevent yourself pulling a hammy make sure you warm up and cool down properly including effective stretching of not just your hamstrings but hip flexors, quadriceps and calf muscles, do sport specific strength and conditioning and avoid sudden increases in intensity of exercise. On your next visit why not ask your physio and find out how healthy your hamstrings are.

Proprioception and Balance - Physio Direct NZ

Proprioception and Balance

Started a new exercise regime lately and noticed your balance isn’t quite up to scratch? Chances are, you need to dial things back a little and return to the basics. Balance is an important part of fitness and improving your balance can dramatically improve your performance.

What is balance?

Balance is a state in which weight is evenly distributed in order to prevent falling.  Balance has major parts:

  • Sight
  • Vestibular system (the inner ear)
  • Proprioception

Change any one of these three variables and you’ll challenge your balance in different ways.

What is proprioception?

Proprioception refers to the awareness of a person about their body’s position in space.  The origin of the word is derived from Latin, and it translates as “one’s own perception”. The central nervous system gains sensory input from receptors in the skin known as mechanoreceptors. This information is processed by the brain, and helps to translate data sent from the body in the form of vibrations, pressure, motion and joint position.  Proprioception helps to maintain stability.

How can I test and improve my proprioception?

  1. Stand with two feet together.
  2. Close your eyes.
  3. Count how long you can maintain your balance for.
  4. Try again, this time standing on one foot. Close your eyes only once you have found a steady posture with your eyes open.
  5. To increase difficulty, stand on an uneven surface, like a pillow on the floor. Start by standing with two feet together; stand on one foot if this becomes too easy.

While this isn’t a definitive test, if there is a significant difference in your balance when your eyes are open to when your eyes are close, or from the right side to the left side, your proprioception might be a little diminished.

 

Speak to your physiotherapist for more practical tips on how to reduce injury incidence by improving your balance and proprioception.

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Meniscal Tears - Physio Direct NZ

Meniscal Tears

The knees take a lot of impact when doing medium- or high-impact activities such as running, jumping, hill-walking and playing field sports.  The meniscus is commonly damaged during these activities, and can be a cause of significant pain and movement dysfunction if damaged.  What exactly is this mysterious meniscus, and why is it so important?

 

What is the role of the meniscus?

The meniscus is a thin, fibrous cartilage lining the bones of the knee.  Its main function is to absorb shock when performing weight-bearing activities such as walking, running or hopping.

The meniscus in the knee is c-shaped, and there is one on the outside (lateral) and one on the inside (medial) knee joint. The medial meniscus is more commonly damaged than the lateral meniscus, because of the fact that more weight is transferred through the medial knee joint in normal movement.

What causes meniscal damage?

Twisting forces most frequently damage the meniscus.  For example, if a soccer player’s foot is planted on the ground and their body rotates around the knee, the meniscus will often be unable to withstand the pressure and will sustain a strain or a tear.  This can be of varying degrees, to a few stretched fibres right up to a large tear involving multiple areas of the cartilage. A locking, clicking or clunking may be felt in the knee upon movement.  Your physiotherapist will be able to perform clinical tests to check whether the meniscus is likely to have been damaged or not.

Can I recover from a meniscal injury?

Depending on the extent and location of the injury, many patients have excellent functional outcomes with physiotherapy management. This typically involves strengthening the muscles around the knee as well as increasing the range and training task-specific activities. Sometimes, a referral to an orthopaedic doctor can help to determine whether or not surgery may be appropriate.  If you have any doubts, talk to your physiotherapist about your options.

 

None of the information in this newsletter is a replacement for proper medical advice. Always see a medical professional for advice on your individual injury.

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Lizzie’s Toasted Museli - Physio Direct NZ

Lizzie’s Toasted Museli

Ingredients:

2-3 cups Quick Cook Oats

2 cups Bran

1-2 cups All Bran

2 cups Sunflower Seeds

2 cups Pumpkin Seeds

1 cups Linseed

1 cups Coconut Chips

1 cups Shredded Coconut

1 cups Almonds or Brazil nuts

1 cup Cold pressed oil

1 cup Honey

2 Tbsp Quinoa

(cooked for 5 mins)

1 Tbsp Chia Seeds

(soak for 10 mins)

1-2 cups Dried Fruit; Raisins Apricots, Goji Berries and Dates

 

  1. Mix all ingredients in a roasting pan. Roast at 150° Celsius for 15 minutes.

 

  1. Turn ingredients gently then place back in the oven for 15 minutes. Roast until golden brown and cool. Once cooled, add dried fruit.

 

  1. Keep in a sealed container. This muesli will keep for a month.

 

Note from the chef:

‘This is a super-food breakfast. The combined ingredients provide great nutrition for the start of your day by including vitamin A, Vitamin E, selenium, fiber, protein and omega 3.”

Recipe by Lizzie Carson of

Vknow, Fernhill Queenstown, NZ.

 

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Traditional Greek Salad - Physio Direct NZ

Traditional Greek Salad

Ingredients:


4 medium sized tomatoes

1 medium sized red onion

1 cucumber

200 g olives, stoned and quartered.

1 Tbsp balsamic vinegar

3 Tbsp extra-virgin olive oil

200g feta cheese

1 Tbsp fresh basil

1 Tbsp fresh mint

 

  1. Chop tomatoes into small cubes. Slice the onion very finely and add to the tomatoes. Peel and chop cucumber into similar sized cubes as the tomatoes.
  2. Roughly chop the basil and mint, reserve two basil leaves for garnish. Gently mix into the rest along with the olives.
  3. Chop feta into 1cm cubes; add the rest of the salad ingredients along with the balsamic vinegar and extra virgin olive oil. Toss together gently with your hands.
  4. To serve, garnish with basil leaves and drizzle with olive oil. Add salt and pepper to taste.

Serves 4 as a side salad.

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Focus on Lymphoedema - Physio Direct NZ

Focus on Lymphoedema

What is lymphoedema?

Lymph is a high-protein fluid in the body which flows between soft tissues.  Oedema is the scientific term for swelling. Lymphoedema, therefore, is a high-protein swelling resulting from fluid build-up in soft tissues, which then forms a solid mass.

How common is this condition?

The overall incidence of chronic lymphoedema is estimated at 0.13 to 2% worldwide.  There are two types: primary and secondary lymphedema.  The former occurs from birth; the latter can occur after surgery for removal of lymph nodes, after radiation therapy for the treatment of certain cancers or after parasitic infections.

What are the symptoms?

Symptoms of lymphoedema include heavy, tight and achy limbs, with swelling and decreased movement around the affected joints.  The skin in the area becomes hard and thickened.

What treatments are available?

Physiotherapy can be useful for the management of lymphoedema; techniques include laser therapy, therapeutic massage, compression garments, manual lymph drainage and specific exercises. Your physiotherapist is also able to assist with advice to help manage the condition.

How can you help yourself?

  • Educate yourself on the condition: look up as much information as you can in order to better inform yourself of what you can expect.

However, be wary of those selling products as their information may be biased. Unregulated industries also have less restrictions on what they are allowed to say or promise when promoting their products.

  • Look after the affected limb: make sure the skin is kept clean and dry, with breathable clothing and ventilation.
  • Get regular exercise: daily exerise is important to help maintain a healthy lifestyle.
  • Eat a well-balanced diet and maintain adequate hydration levels.
  • Surround yourself with people you are comfortable with.

 

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How to Add Exercise to Your Cleaning Routine - Physio Direct NZ

How to Add Exercise to Your Cleaning Routine

As the warmer summer months beckon and time spent outdoors starts to increase, it’s the perfect excuse to de-clutter your surroundings, be it at home or at work. A clean environment helps to maintain a clear head, and the act of cleaning can be therapeutic in itself. Vigorous cleaning can burn up to 90 calories per fifteen minutes; that’s up to 360 calories per hour!
Vacuum cleaning, sweeping and mopping the floor raise the heart rate and can be incorporated into a cardiovascular workout. Lifting and moving heavy objects such as furniture can be incorporated into your strength training, while cleaning windows, hanging curtains and washing walls all have a stretching component. However, with vigorous cleaning comes the risk of over-exertion; necks and backs are particularly at risk of injury.
Make sure to maintain good alignment while doing all of these exercises in order to minimize your chances of injury.
Step-ups:
These are a great low-impact exercise to activate the gluteal muscles and core, and can be done while vacuuming the staircase. Keep your knees no further forward than your toes, and bend from the hips as you push up onto the standing leg by squeezing your backside muscles.
Squat twists:
Keep your knees bent and core engaged while you use your oblique muscles to rotate your body from the waist while mopping the floor.
Single-leg standing obliques: while washing the windows, engage the lateral abdominal muscles to pull the arms down to the side of the body as you balance on one leg.
Lunges:
Keep your back straight and front knee above your ankle while lunge walking as you sweep the floor. Try to lunge as low as possible while keeping a good technique.

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