It is a common belief that we need to work out to be fit. And work out means to say that you need to take time out exclusively for the pursuit.

But, this post is about adopting an integrated approach to life and fitness. Our fathers and forefathers used to do a lot of physical activity that gave them enough work out without ever going to a gym or stepping on a treadmill. So, let us find our fitness by exploring the opportunities within the daily chores that can help us be physically more active and rewarding.


When you get up in the morning, the first and the foremost thing that you can do straight away to drive your fitness is make your bed. While making bed, you would be bending your back, stretching your arms and using the sharpness your eyes to create aesthetics.

Making bed is so much more rewarding! This is what the former Navy seal and the commander of US Naval Forces, Admiral William McRaven has to say about making bed in his book, Make Your Bed.

“If you make your bed every morning, you will have accomplished the first task of the day. It will give you a small sense of pride and it will encourage you to do another task and another and another. By the end of the day, that one task completed will have turned into many tasks completed. Making your bed will also reinforce the fact that little things in life matter. If you can’t do the little things right, you will never do the big things right. And, if by chance you have a miserable day, you will come home to a bed that is made—that you made—and a made bed gives you encouragement that tomorrow will be better. If you want to change the world, start off by making your bed.”

Source: McRaven in Make your Bed

So, making bed in the morning will give a small dose of warm up and a BIG dose of Motivation.


Doing the dishes has been emotionally uplifting to me. Doing the dishes can teach self reliance and instil in us the humility. I learned to do the dishes in my college days. I remember how my Food and Beverage Service teacher drove me to respect the manual work. But, that story is for another day. Later on when I was sent to a hotel for on the job training, I truly enjoyed the experience of kitchen stewarding.

Bill Gates and Jeff Bezos love to do the dishes. In an article on medium, the science of why Bill Gates and Jeff Bezos still do the dishes, Jessica Stillman says:

Though it might be hard to believe at first, research shows that everyday tasks like loading the dishwasher and hanging out the laundry can actually be serious happiness boosters if done in the right way. One recent study taught volunteers to view doing the dishes as a chance to practice mindfulness by focusing on the present and the sensation of the suds, the warm water, etc.

Source : Medium


My father used to cycle to work. The simple reason for using the bicycle was the affordability. However, I never saw him as tired as people feel these days after stepping out of car: exhausted and dull!

In his blog, Adam Marsal on Welovecycling.com says,

It’s been proved by scientific studies: while cycling, happy chemicals like serotonin and dopamine, which cause euphoria and pain relief, are being released into your bloodstream. Serotonin is the mood neurotransmitter responsible for positive feelings and self-confidence. Dopamine helps us to feel fresh and motivated. Cycling also releases a growth hormone that increases the supply of oxygen to the brain, boosting the release of endorphins.

Source: Welovecycling.com

I know a few of my friends who cycle to work. And they love it a lot! You may choose to cycle to the nearest grocery store to fetch milk or collect your laundry from the neighbourhood.


You may love to walk with a pet if you can’t walk alone. Sometimes, getting the company of another person is a BIG DEAL. But, you don’t need to beg anyone or wait for their company if you are driven by your purpose to be fit. But, even then if you wish to have a company, how about having a pet.

This is what Better Health has to say about do walking:

People who walk their dogs are seen by other people as friendly and approachable. A study of patients waiting in dentist surgeries found that watching fish swim around in an aquarium is as effective at reducing stress as hypnosis. Stroking and patting a pet can reduce the physiological indicators of stress, including high blood pressure. The non-judgemental companionship and unconditional love offered by pets is known to have considerable mental health benefits for owners, including increased self-esteem.

Source: Betterhealth


Your car may need to go to a Car Wash Centre for giving it a thorough and clean wash. However, you can do the cleaning of your car yourself occasionally. Car wash is a manual work available at home for you.

Washing your car will give you an opportunity to put your hands around, stretch, bend and lift. These are the simple action moves that can help you with your joints health and the overall body work out.

Many a times, we end up complaining about the lack of time for lack of exercise and good health. Look at health as a lifestyle and not as some task to be done to reward your self with good health and well being.

Tell me in the comments below about what you activity you enjoy at home despite that being a daily chore.


a runner, a fitness enthusiast

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