Right off, let's make it clear that doing household chores is no substitute for structured exercise. But it's a starting point.

        And who knows, an exercise-while-you-work program could lead to greater physical challenges, perhaps even a triathlon.

        If nothing else, slightly altering the way you do housework will go a long way toward fulfilling the U.S. surgeon general's recommendation of 30 minutes of exercise per day. It will give you cardiovascular benefits and strengthen the major muscle groups of the upper and lower body.
       

Lunges

               “Try doing lunges when you vacuum,” suggests Kitty Minor, a physical therapist for a hospital in Phoenix.

        Lunging when you vacuum or mop helps strengthen quadriceps and hamstrings in your upper legs as well as the postural muscles in your back, she says.

        “The key is to keep your back straight when you lunge,” she says. “And visualize really working a muscle group just like you would in regular exercise.”
       

Press-ups

               The “press-up” is a wonderful at-home exercise for strengthening triceps, upper back and pectoral muscles, Ms. Minor says. With your hands on a countertop, stretch your body out at an angle. Then step up on your toes while pressing on the countertop.

        “You could also do a variation of this while doing the dishes,” Ms. Minor says. “I do it while putting my makeup on in the morning.”

        She recommends doing 10 press-ups, moving on to something else, then coming back and doing another set of 10.
       

Squats

               Ms. Minor says you can also work squats into many household chores. Everything from making the bed to picking up toys and laundry gives you the chance to squat rather than just bend over.

        “Squats help strengthen legs, thighs and buttocks,” Ms. Minor says. “You just want to be sure and keep your spine nice and straight when you squat.”
       

Toning

               You can further enhance muscle toning by flexing your legs, stomach and buttocks any time you're doing a chore that requires standing in one place.

        Emily St. John, a physical therapist, says she often recommends this kind of workout to patients who don't get out much.

        “It also helps to put on some music you can exercise to while you dust, or whatever,” Ms. St. John says.
       

Cardiovascular

               Dr. Anita Murcko, an internal medicine specialist in Phoenix, says the most important thing is to keep moving to get cardiovascular benefits.

        “And get both hands and arms involved when you clean,” Dr. Murcko says.

        “This works triceps and biceps.”

        Dr. Murcko suggests cleaning with one hand in one motion for five or ten minutes, then changing direction. Do the same thing with the other hand.

        If you have stairs, she recommends planning the day's housework so that you must make several trips up and down them.

        You can also continue the cardiovascular workout outside, by mowing the lawn, working in the garden or playing with your children, Ms. St. John says.

        If you have a pool, cleaning it with a brush pole is an excellent way to work arms and pecs, Ms. Minor says.

        “And using a hedge clipper is an exercise all by itself,” Ms. Minor says.

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