Gardening, housework and active chores

Does gardening count as exercise?

Yes. Gardening counts as physical activity, and the WHO says activity done at home counts towards the recommended weekly amounts for adults¹. Gardening, cleaning the house and yardwork are all described as good ways to get moving, even though you have to do them anyway³.

The weekly guide for adults is 150–300 minutes of moderate-intensity activity, or 75–150 minutes of vigorous activity, or an equivalent mix. Bouts of any length count¹. The NHS gives pushing a lawnmower as an example of moderate-intensity activity. Moderate effort raises your heart rate, makes you breathe faster and feel warmer, and you can still talk but not sing².

How hard each gardening job is, and how many minutes of gardening add up to the weekly target, isn't clear yet. So use the talk test to judge a job as you do it, and count the time you spend at that effort.

Heavier jobs such as digging are best built up gradually. Start with small amounts and add a little more often, hard or long over time¹. If you've been doing very little, any gardening is a step in the right direction, because health benefits occur even below the recommended amounts¹.

Can housework count towards your activity?

Yes. Housework is a form of physical activity. It can help you work towards 150 minutes of moderate activity a week, and it can also build strength⁴.

Moderate household activities include:

• vacuuming, sweeping and mopping
• bending or squatting to pick things up
• carrying shopping or laundry
• climbing stairs briskly
• dancing while you clean

These movements help get the heart pumping, strengthen the legs and improve balance, which can lower the risk of falls⁴. Use the talk test to check: if you can talk but not sing, the effort is moderate².

Ratings of how hard everyday activities are were built for adults without significant health conditions. They may fit less well if you have a condition such as heart failure or COPD⁵.

If you're not sure where to start, begin gently. Seated jobs such as ironing, peeling vegetables or folding clothes are a good first step⁴. Then add a little more over the weeks, building how often, how hard and how long you do chores at an effort that feels right¹.

How do you make everyday chores more active?

Add small movements to jobs you already do. Squats, lunges and other little movements while you clean or get chores done can turn up the effort³. When you unload shopping, lift the milk bottle a few times before putting it away. While you wait for the kettle, try wall push-ups or calf stretches⁶.

You can also work a little harder than normal on a chore, and put on music to keep it upbeat⁴. If you sit for long spells, break them up with a short burst of activity⁴.

Don't try everything at once. Pick one or two ideas that suit your body and routine, and do them for a few weeks before adding more. Activity is more likely to become a habit when it fits into daily life and is easy to get to⁷.

When to check with a health professional

If you're starting exercise after a long break, it's always a good idea to see your doctor first.

For an injury or a health condition, see a health professional, such as your doctor or a physio.

Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe.

Unusual tiredness isn't something to push through, so get it checked by a doctor.

A sore muscle or joint, or soreness a day or two later, is common when you start. Stop or ease off, rest, and try again later. See a doctor or other health professional if it persists or gets worse.