FACT CHECK: Think household chores are enough to stay fit? You might be wrong

CLAIM:

Household chores by themselves are not sufficient to meet daily fitness needs. Relying only on kitchen work or routine domestic activity as exercise can be misleading, and dedicated physical activity of at least 30 minutes a day is necessary to maintain health and reduce the risk of lifestyle diseases.

FACT:

Household chores do burn calories and increase daily movement, but research and experts explain that they are usually not intense or sustained enough to meet recommended fitness targets. Health authorities advise at least 150 minutes of moderate-intensity exercise per week, which typically requires structured or continuous physical activity beyond routine domestic work.

In a viral reel posted by dietician Bhawesh Gupta, who has over 7.12 lakh followers on Instagram, the creator addresses the popular belief that kitchen work and household chores are enough to stay fit.

In the reel, he reacts to a clip showing a woman working in the kitchen with the caption, “No time for exercise? Burn calories in the kitchen.” Responding to this claim, Bhawesh questions the logic behind replacing workouts with routine chores.

“One second, what is so busy in life that you cannot even take out 20 minutes from 24 hours for exercise? And how exactly are calories getting burned in the kitchen? Let’s see,” he says.

Then the clip shifts back to the woman in the kitchen, where she demonstrates what she calls “smart ways” to stay active while doing daily chores. She is seen sitting on the floor and says, “Sit on the floor, take padmasana or sukhasana and cut vegetables.”

In another segment, she suggests using cooking time for quick movements. “No waiting until curry cooks - do calf raises, walk around or do squats,” she says.

While cleaning, she advises, “Stop thinking about the past or future. Be in the present and meditate on your breath.”

Reacting to these clips, Bhawesh says, “Instead of these useless activities, if you simply walk continuously in the kitchen for 10 minutes, you will burn more calories.” 

He further highlights the reality of many Indian households, where women spend most of their day managing domestic responsibilities. “In many Indian homes, housewives invest their entire energy in household work. Because of this, they often don’t get time for exercise. And even when they do, not everyone has access to good gyms,” he explains.

However, Bhawesh stresses that this should not come at the cost of health. “To avoid lifestyle diseases, at least 30 minutes of physical activity is compulsory for everyone,” he says.

He recommends simple and affordable alternatives. “If you don’t have access to a gym, at least buy a basic fitness band or smartwatch. While doing household chores, set a target of completing 10,000 steps daily,” he advises. He also suggests using basic home equipment, such as resistance bands or dumbbells, for strength training.

Issuing a direct appeal, he adds, “I would request all housewives not to compromise with their health because of household work. Your health is equally important.”

The reel has gained over 3.6 lakh views, 10,900 likes, and 1,300 shares, triggering discussions online about whether household chores can truly replace formal exercise routines.

Does doing household chores burn enough calories to skip workouts?

Scientific research shows that household chores do contribute to daily physical activity, but are often not intense or consistent enough to fully replace structured exercise. A cross-sectional study found that domestic activities such as cleaning, gardening, and DIY tasks accounted for around 35 % of self-reported moderate-to-vigorous physical activity (MVPA) among adults, especially women and older adults. 

“However, such activity is negatively associated with leanness, suggesting that this activity may not be sufficient to provide all of the benefits normally associated with meeting the physical activity guidelines,” the study concluded. 

Prof Marie Murphy, who led this study, commented, "Housework is physical activity and any physical activity should theoretically increase the amount of calories expended. But we found that housework was inversely related to leanness, which suggests that either people are overestimating the amount of moderate intensity physical activity they do through housework, or are eating too much to compensate for the amount of activity undertaken."

That said, household activities are not without benefits. Other studies and public health commentary note that any movement is better than none, and light or regular low-intensity activity, including chores, does contribute to overall energy expenditure and can have positive effects on health markers when part of a more active lifestyle. For example, physical activity questionnaires show that average adults spend measurable minutes per day on moderate household tasks, which contribute to daily energy expenditure.

Importantly, global health agencies recommend structured activity for optimal health benefits. Organisations such as the World Health Organisation (WHO) and national health agencies typically advise adults to aim for at least 150 minutes of moderate-intensity aerobic activity per week or an equivalent mix of moderate and vigorous activity to reduce the risk of chronic diseases. This level of activity often requires deliberate exercise or sustained activities like brisk walking, cycling, or dedicated workouts, not just intermittent household chores.  

Therefore, household chores help increase overall movement and reduce sedentary time, but current evidence suggests they are unlikely to consistently meet exercise intensity or duration targets on their own. For comprehensive health benefits and prevention of lifestyle diseases, combining chores with intentional moderate-to-vigorous activity is advisable.

Expert advice: What is the best way to exercise then?

, Head of Diabetology and Weight Loss Expert at Zandra Healthcare, explained that it is important to distinguish between everyday physical exertion and structured exercise. “Exercise is a conditioned activity that improves muscle function, glucose utilisation and mitochondrial efficiency. Household chores cannot replace structured exercise,” he said.

He pointed out that major global health authorities such as the World Health Organisation (WHO), the US Centres for Disease Control and Prevention (CDC) and the American Diabetes Association recommend around 150 minutes of moderate-intensity exercise per week for adults. According to him, this recommendation is based on how the body responds to sustained physical activity.

“When we talk about exercise, it means performing a specific activity for a defined duration,” Dr Kovil explained. “It conditions blood circulation, strengthens muscles and improves the functioning of vital organs. Breaking activity into very short bursts does not give the same physiological benefits.”

He added that doing physical activity in fragmented intervals, such as five minutes at a time spread across the day, is not equivalent to continuous exercise sessions. “If someone walks for 60 minutes by splitting it into twelve five-minute sessions, it does not provide the same muscle training effect. For proper conditioning, the body needs sustained movement,” he said.

Dr Kovil also stressed the importance of strength training alongside aerobic exercise. “Apart from aerobic activity, anaerobic or resistance training should be done at least two to three times a week. This is essential for muscle strength and metabolic health,” he noted.

Addressing the role of domestic work, he said household chores generally involve light and irregular movements. “Sweeping, mopping or washing clothes involves short bursts of activity. They are not comparable to 30–40 minutes of continuous moderate-intensity exercise,” he explained. “That is why relying only on household chores is not enough for fitness or disease prevention.”

However, Dr Kovil said small movements can still be useful for people with sedentary lifestyles. Referring to recent research, he highlighted the benefits of soleus muscle exercises, commonly known as calf raises.

“There is growing evidence on soleus push-ups or calf raises,” he said. “Even while sitting, repeatedly raising your heels activates the soleus muscle. This muscle uses oxygen efficiently, helps burn glucose and improves insulin sensitivity.”

He added that strengthening these muscles plays a role in metabolic health. “Type 1 muscle fibres in the soleus are closely linked to insulin resistance. Activating them helps glucose move from the bloodstream into the muscles and improves metabolic control,” he explained.

Despite these benefits, Dr Kovil emphasised that such movements should be considered supportive, not a replacement for structured exercise. “These activities can supplement physical activity, but they cannot substitute proper workouts,” he said.

He further highlighted the calorie-burning gap between chores and aerobic exercise. “Household activities like laundering, sweeping or gardening may burn around 50 to 60 calories,” he said. “But effective aerobic exercise usually aims to burn at least 150 to 250 calories per session.”

According to him, this level of calorie expenditure typically requires activities such as 30 to 40 minutes of brisk walking, 15 to 20 minutes of swimming, or 40 to 50 minutes of cycling, along with strength training sessions two to three times a week.

Dr Kovil said the idea that household chores can replace exercise is misleading. “It is a major misconception. Domestic work is light physical activity. It cannot deliver the structured physiological benefits required for long-term fitness and metabolic health,” he concluded.

This story is done in collaboration with First Check, which is the health journalism vertical of DataLEADS.