HOUSEWORK WORKOUT

The time-crunch happens too often. You really meant to get to the gym, out on the road, on the bike or on the running path. But there's just no time. And the house is a mess.

The mess is a good thing. You can actually get a good workout while cleaning up.

The easiest exercise object is the vacuum. Stand in one place, push the machine as far out as you can with one arm, then pull it back. Don't move your shoulders. Make a slight turn and do it again. Repeat until the area within your reach is vacuumed. That part of the carpet will be clean, and you will have worked your biceps and triceps. Move to another area, do the other arm.

The sweeping lunge is not an efficient way to sweep your floor, but it's good for working your quads, hamstrings, glutes and obliques. Hold the broom next to your foot and bring the other leg forward in a lunge, bringing the broom along and pushing it in front of you. It won't be a smooth sweeping motion, but if you lunge to each bit of missed dirt, you'll get a lower body workout and your floor will eventually be clean.

Dishes are a pain, especially if you use them to work your lats and traps. After each dish is rinsed clean, hold it in your extended arm and slowly lift the dish, cup or glass up, almost overhead (be careful not to drip water on your hair). Slowly lower it. After 15 or so dishes, your upper back and shoulders will be feeling it.

Mini-pushups are not part of house cleaning, but you can do them while passing a couch or easy chair. Place your hands on one of the arms, and lean down until your shoulders are level with your hands. Step back until your body is straight. Now push yourself up, then again lower your shoulders to your hands. The first ten will be quite easy. Unless you're good with pushups, the fourth or fifth ten will begin to hurt. It's not the sissy exercise it seems.

Do squats while dusting, placing the thigh parallel to the floor. Stay in the squat, doing a kind of duckwalk, going from one piece of furniture to another. BUT, and this is important, keep your butt back so your knees stay over your toes. Never let your knees go in front of your toes, that puts a lot of stress on your knee ligaments. Squat walking can cause unstifled laughter in an observer, but you'll be the one with the strong, toned butt and thighs.

Stairs are excellent for exercise, even if it's just a front stoop. When carrying something up or down, stop on one stair and stand on the balls of your feet, heels out in the air. Raise up on your toes and come back down with your heels as low as you can place them while still remaining on the step. Depending on the weight of whatever you are carrying, you are working your calf to a greater or lesser degree, while improving your balance.

Think of every household chore as a way of working your body, and other exercises will occur to you. It may not be fun pushing a mop around, but housework is much more tolerable when it's also helping you work out.