Gym Activities | |||
Aerobics: low impact | 7 | Aerobics: high impact | 8 |
Aerobics, Step: low impact | 8 | Aerobics, Step: high impact | 12 |
Aerobics: water | 5 | Bicycling, Stationery: moderate | 8 |
Bicycling, Stationery: vigorous | 12 | Calisthenics: vigorous | 9 |
Calisthenics: moderate | 5 | Circuit Training: general | 9 |
Elliptical Trainer: general | 11 | Riders: general (ie., HealthRider) | 6 |
Rowing, Stationery: moderate | 8 | Rowing, Stationery: vigorous | 10 |
Ski Machine: general | 11 | Stair Step Machine: general | 7 |
Stretching, Hatha Yoga | 5 | Teaching aerobics | 7 |
Weight Lifting: general | 4 | Weight Lifting: vigorous | 7 |
Training and Sport Activities | |||
Archery: non-hunting | 4 | Badminton: general | 5 |
Basketball: playing a game | 9 | Basketball: wheelchair | 8 |
Billiards | 3 | Bicycling: BMX or mountain | 10 |
Bicycling: 12-13.9 mph | 9 | Bicycling: 14-15.9 mph | 12 |
Bicycling: 16-19 mph | 14 | Bicycling: > 20 mph | 20 |
Bowling | 4 | Boxing: sparring | 11 |
Curling | 5 | Dancing: Fast, ballet, twist | 7 |
Dancing: disco, ballroom, square | 7 | Dancing: slow, waltz, foxtrot | 4 |
Fencing | 7 | Football: competitive | 11 |
Football: touch, flag, general | 9 | Frisbee | 4 |
Golf: carrying clubs | 7 | Golf: using cart | 4 |
Gymnastics: general | 5 | Handball: general | 14 |
Hang Gliding | 4 | Hiking: cross-country | 7 |
Hockey: field & ice | 9 | Horseback Riding: general | 5 |
Ice Skating: general | 8 | Kayaking | 6 |
Martial Arts: judo, karate, kickbox | 12 | Orienteering | 11 |
Race Walking | 8 | Racquetball: competitive | 12 |
Racquetball: casual, general | 8 | Rock Climbing: ascending | 13 |
Rock Climbing: rapelling | 9 | Rollerblade Skating | 8 |
Rope Jumping | 12 | Running: 5 mph (12 min/mile) | 9 |
Running: 5.2 mph (11.5 min/mile) | 11 | Running: 6 mph (10 min/mile) | 12 |
Running: 6.7 mph (9 min/mile) | 13 | Running: 7.5 mph (8 min/mile) | 15 |
Running: 8.6 mph (7 min/mile) | 17 | Running: 10 mph (6 min/mile) | 20 |
Running: pushing wheelchair, marathon wheeling | 9 | Running: cross-country | 11 |
Scuba or skin diving | 8 | Skateboarding | 6 |
Skiing: cross-country | 9 | Skiing: downhill | 7 |
Sledding, luge, toboggan | 8 | Snorkeling | 6 |
Snow Shoeing | 9 | Soccer: general | 8 |
Softball: general play | 6 | Swimming: general | 7 |
Swimming: laps, vigorous | 12 | Swimming: backstroke | 9 |
Swimming: breaststroke | 12 | Swimming: butterfly | 13 |
Swimming: crawl | 13 | Swimming: treading, vigorous | 12 |
Tai Chi | 5 | Tennis: general | 8 |
Volleyball: non-competitive,
general play |
4 | Volleyball: competitive, gymnasium play | 5 |
Volleyball: beach | 9 | Walk: 3.5 mph (17 min/mi) | 5 |
Walk: 4 mph (15 min/mi) | 5 | Walk: 4.5 mph (13 min/mi) | 6 |
Walk/Jog: jog <10 min. | 7 | Water Skiing | 7 |
Water Polo | 12 | Water Volleyball | 4 |
Whitewater: rafting, kayaking | 6 | Wrestling | 7 |
Outdoor Activities | |||
Carrying & stacking wood | 6 | Chopping & splitting wood | 7 |
Digging, spading dirt | 6 | Gardening: general | 5 |
Gardening: weeding | 5 | Laying sod / crushed rock | 6 |
Mowing Lawn: push, hand | 7 | Mowing Lawn: push, power | 5 |
Operate Snow Blower: walking | 5 | Planting seedlings, shrubs | 5 |
Plant trees | 5 | Raking Lawn | 5 |
Sacking grass or leaves | 5 | Shoveling Snow: by hand | 7 |
Home & Daily Life Activities | |||
Child-care: bathing, feeding, etc. | 4 | Child games: hop-scotch, jacks, etc. | 6 |
Cooking | 3 | Food Shopping: with cart | 4 |
Heavy Cleaning: wash car, windows | 5 | Moving: household furniture | 7 |
Moving: carrying boxes | 8 | Moving: unpacking | 4 |
Playing w/kids: moderate effort | 5 | Playing w/kids: vigorous effort | 6 |
Reading: sitting | 1 | Standing in line | 1 |
Sleeping | 1 | Watching TV | 1 |
Home Repair | |||
Auto Repair | 4 | Carpentry: outside | 7 |
Carpentry: refinish furniture | 5 | Cleaning rain gutters | 6 |
Hanging storm windows | 6 | Lay or remove carpet/tile | 5 |
Paint house: outside | 6 | Paint, paper, remodel: inside | 5 |
Roofing | 7 | Wiring and Plumbing | 4 |
Occupational Activities | |||
Bartending/Server | 3 | Carpentry Work | 4 |
Coaching Sports | 5 | Coal Mining | 7 |
Computer Work | 2 | Construction, general | 7 |
Desk Work | 2 | Firefighting | 14 |
Forestry, general | 9 | Heavy Equip. Operator | 3 |
Heavy Tools, not power | 9 | Horse Grooming | 7 |
Light Office Work | 2 | Masonry | 8 |
Masseur, standing | 5 | Police Officer | 3 |
Sitting in Class | 2 | Sitting in Meetings | 2 |
Steel Mill: general | 9 | Theater Work | 4 |
Truck Driving: sitting | 2 | Welding | 4 |