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How to Add Exercise to Your Cleaning Routine

OHIP Physio after Hospital. Orthitcs and knee braces at Telma Grant, P.T. Telma Grant, P.T. Private & OHIP physiotherapy and Chiropractic. If you're in pain, call us. We can help.

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.


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.


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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Motion Express Dance Studio

Motion Express Dance Studio is our immediate upstairs neighbour. A number of our clients go to MXDS and speak very highly of them. We know when MXDS is in the building, the same way we know Clarington Martial Arts is in the building: the “happy noise.”

Motion Express Dance Studio is celebrating 19 years of dance in Clarington this year!  At MXDS we love to share our passion for dance and for the art of performing with our dance families.  All of our dancers, from the Broadway Babies right through to our Encore dancers are encouraged to find their own passion for dance, achieve their goals and to share their love of dance within our community.  We are glad you stopped by for a visit and we can’t wait to share our love of dance with you and your family!

Motion Express Dance Studio
Click on their logo to go to their website
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Clarington Martial Arts: Clarington’s Premier Self-Defence and Fitness Studio

Telma Grant, P.T. Private & OHIP physiotherapy and Chiropractic. If you're in pain, call us. We can help.

Clarington Martial Arts (CMA) is Clarington’s premier self-defense and fitness training studio. Directly above Telma Grant, P.T., we sure know when CMA is in the building. We call it “happy noise” because we have seen the beaming faces of students in their martial arts uniforms and multi coloured belts coming and going to CMA. CMA’s classes are active, energetic, fun and widely popular. CMA’s instructors are highly trained and dedicated to their students’ learning and safety.

 Warming up at CMA

CMA  was founded by head instructor, Karen Hillis (aka Ma’am), in 1997. As a local competitive coach as well as a mother of five children, Ma’am launched CMA with two goals:

Firstly – to create a positive training space for people of all athletic abilities to get fit, have fun and sweat buckets together.

Secondly – to gather instructors from several complimentary disciplines to offer a well-rounded martial arts education.

20 years later, we are proud to continue to be a positive environment for those looking to complete their fitness goals, and a place for athletes of all ages to build a martial arts education like no other!

CMA is family-oriented, multi-discipline, and believes in the direct education of the psychology of athletic performance, sparring and self-defence.CMA Kids

  • Taekwondo
  • Judo
  • Boxing
  • Fitness training
  • Free self-defense classes
  • Little Dragons class

In our upcoming newsletters, we will focus on a different feature of CMA.

Taekwondo means literally “the way of the hand and the foot”. Fast, accurate kicking and punching are the mainstays of the study of Tae kwon do. Speed, agility, balance, timing and coordination all improve through the pursuit of this challenging martial art and sport.  Suitable for adults and children. Opportunity to compete exists for interested participants. Many classes to choose from, multiple classes per day, classes are separated by belt and age.

For an active extra-curricular that is both fun and instills discipline, or if you are looking for fitness and self-defence training in a safe and dedicated setting, we highly recommend Clarington Martial Arts.

Click here for CMA’s flier.

Click the CMA Logo to go to their website.
Click the CMA Logo to go to their website.