| Gym Activities |
| Aerobics: low impact |
58 |
Aerobics: high impact |
74 |
| Aerobics, Step: low impact |
74 |
Aerobics, Step: high impact |
106 |
| Aerobics: water |
42 |
Bicycling, Stationery: moderate |
74 |
| Bicycling, Stationery: vigorous |
111 |
Calisthenics: vigorous |
84 |
| Calisthenics: moderate |
48 |
Circuit Training: general |
84 |
| Elliptical Trainer: general |
95 |
Riders: general (ie., HealthRider) |
53 |
| Rowing, Stationery: moderate |
74 |
Rowing, Stationery: vigorous |
90 |
| Ski Machine: general |
100 |
Stair Step Machine: general |
63 |
| Stretching, Hatha Yoga |
42 |
Teaching aerobics |
63 |
| Weight Lifting: general |
32 |
Weight Lifting: vigorous |
63 |
| Training and Sport Activities |
| Archery: non-hunting |
37 |
Badminton: general |
48 |
| Basketball: playing a game |
84 |
Basketball: wheelchair |
69 |
| Billiards |
26 |
Bicycling: BMX or mountain |
90 |
| Bicycling: 12-13.9 mph |
84 |
Bicycling: 14-15.9 mph |
106 |
| Bicycling: 16-19 mph |
127 |
Bicycling: > 20 mph |
174 |
| Bowling |
32 |
Boxing: sparring |
95 |
| Curling |
42 |
Dancing: Fast, ballet, twist |
63 |
| Dancing: disco, ballroom, square |
58 |
Dancing: slow, waltz, foxtrot |
32 |
| Fencing |
63 |
Football: competitive |
95 |
| Football: touch, flag, general |
84 |
Frisbee |
32 |
| Golf: carrying clubs |
58 |
Golf: using cart |
37 |
| Gymnastics: general |
42 |
Handball: general |
127 |
| Hang Gliding |
37 |
Hiking: cross-country |
63 |
| Hockey: field & ice |
84 |
Horseback Riding: general |
42 |
| Ice Skating: general |
74 |
Kayaking |
53 |
| Martial Arts: judo, karate, kickbox |
106 |
Orienteering |
95 |
| Race Walking |
69 |
Racquetball: competitive |
106 |
| Racquetball: casual, general |
74 |
Rock Climbing: ascending |
116 |
| Rock Climbing: rapelling |
84 |
Rollerblade Skating |
74 |
| Rope Jumping |
106 |
Running: 5 mph (12 min/mile) |
84 |
| Running: 5.2 mph (11.5 min/mile) |
95 |
Running: 6 mph (10 min/mile) |
106 |
| Running: 6.7 mph (9 min/mile) |
116 |
Running: 7.5 mph (8 min/mile) |
132 |
| Running: 8.6 mph (7 min/mile) |
153 |
Running: 10 mph (6 min/mile) |
174 |
| Running: pushing wheelchair, marathon wheeling |
84 |
Running: cross-country |
95 |
| Scuba or skin diving |
74 |
Skateboarding |
53 |
| Skiing: cross-country |
84 |
Skiing: downhill |
63 |
| Sledding, luge, toboggan |
74 |
Snorkeling |
53 |
| Snow Shoeing |
84 |
Soccer: general |
74 |
| Softball: general play |
53 |
Swimming: general |
63 |
| Swimming: laps, vigorous |
106 |
Swimming: backstroke |
84 |
| Swimming: breaststroke |
106 |
Swimming: butterfly |
116 |
| Swimming: crawl |
116 |
Swimming: treading, vigorous |
106 |
| Tai Chi |
42 |
Tennis: general |
74 |
Volleyball: non-competitive,
general play |
32 |
Volleyball: competitive, gymnasium play |
42 |
| Volleyball: beach |
84 |
Walk: 3.5 mph (17 min/mi) |
42 |
| Walk: 4 mph (15 min/mi) |
48 |
Walk: 4.5 mph (13 min/mi) |
53 |
| Walk/Jog: jog <10 min. |
63 |
Water Skiing |
63 |
| Water Polo |
106 |
Water Volleyball |
32 |
| Whitewater: rafting, kayaking |
53 |
Wrestling |
63 |
| Outdoor Activities |
| Carrying & stacking wood |
53 |
Chopping & splitting wood |
63 |
| Digging, spading dirt |
53 |
Gardening: general |
48 |
| Gardening: weeding |
49 |
Laying sod / crushed rock |
53 |
| Mowing Lawn: push, hand |
58 |
Mowing Lawn: push, power |
48 |
| Operate Snow Blower: walking |
48 |
Planting seedlings, shrubs |
42 |
| Plant trees |
48 |
Raking Lawn |
42 |
| Sacking grass or leaves |
42 |
Shoveling Snow: by hand |
63 |
| Home & Daily Life Activities |
| Child-care: bathing, feeding, etc. |
37 |
Child games: hop-scotch, jacks, etc. |
53 |
| Cooking |
26 |
Food Shopping: with cart |
37 |
| Heavy Cleaning: wash car, windows |
48 |
Moving: household furniture |
63 |
| Moving: carrying boxes |
74 |
Moving: unpacking |
37 |
| Playing w/kids: moderate effort |
42 |
Playing w/kids: vigorous effort |
53 |
| Reading: sitting |
12 |
Standing in line |
13 |
| Sleeping |
7 |
Watching TV |
8 |
| Home Repair |
| Auto Repair |
32 |
Carpentry: outside |
63 |
| Carpentry: refinish furniture |
48 |
Cleaning rain gutters |
53 |
| Hanging storm windows |
53 |
Lay or remove carpet/tile |
48 |
| Paint house: outside |
53 |
Paint, paper, remodel: inside |
48 |
| Roofing |
63 |
Wiring and Plumbing |
32 |
| Occupational Activities |
| Bartending/Server |
26 |
Carpentry Work |
37 |
| Coaching Sports |
42 |
Coal Mining |
63 |
| Computer Work |
15 |
Construction, general |
58 |
| Desk Work |
18 |
Firefighting |
127 |
| Forestry, general |
84 |
Heavy Equip. Operator |
26 |
| Heavy Tools, not power |
84 |
Horse Grooming |
63 |
| Light Office Work |
16 |
Masonry |
74 |
| Masseur, standing |
42 |
Police Officer |
26 |
| Sitting in Class |
18 |
Sitting in Meetings |
17 |
| Steel Mill: general |
84 |
Theater Work |
32 |
| Truck Driving: sitting |
21 |
Welding |
32 |
