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