Activity
Select your activity Aerobics, Step: 10inch - 12inch step Aerobics, Step: 6inch - 8inch step Aerobics: high impact Aerobics: low impact Aerobics: water Archery: non-hunting Badminton: general, social Bakery: general, moderate effort Bartending/Server Basketball: officiating a game Basketball: playing a game Basketball: shooting baskets Basketball: wheelchair Bicycling, Stationary: moderate, 150 watts Bicycling, Stationary: vigorous, 200 watts Bicycling: > 20 mph, racing, not drafting Bicycling: 12-13.9 mph, leisure, moderate effort Bicycling: 14-15.9 mph, leisure racing, fast, vigorous Bicycling: 16-19 mph, very fast, not drafting Bicycling: BMX or mountain Billiards Bowling Boxing: in the ring Boxing: punching bag Boxing: sparring Building Road: hauling debris, driving heavy machinery Calisthenics: Moderate, back exercises, going up and down from the floor Calisthenics: Vigorous, jumping jacks, push-ups, sit-ups, pullups Carpentry Work Carpentry, installing rain gutters, building fence Carpentry: finish or refinish furniture or cabinets Carrying & stacking wood Caulking: bathroom, windows Child games: moderate, hop-scotch, jacks, etc. Child-care: bathing, feeding, etc. Chopping & splitting wood Circuit Training: w/some aerobic, minimal rest Cleaning House: general Cleaning rain gutters Cleaning: light dusting, straightening up, taking out trash, etc. Coaching Sports Coaching: football, soccer, basketball, etc. Coal Mining Computer Work Construction: outside, remodeling Cooking / Food Preparation Crafts: Standing, light effort Cricket: batting, bowling Curling Custodial Word: general cleaning, moderate effort Dancing: disco, ballroom, square, line, Irish step, polka Dancing: Fast, ballet, twist Dancing: slow, waltz, foxtrot, tango, fox trot Digging, spading dirt, composting Driving vehicle to work Electrical Work Elliptical Trainer: general Fencing Firefighting Food Shopping: with or without cart Football or Baseball: playing catch Football: competitive Football: touch, flag, general Forestry, general Forestry: planting trees by hand Frisbee: general Frisbee: Ultimate Gardening: general Gardening: weeding Golf: carrying clubs Golf: driving range, miniature Golf: using cart Golf: walking and pulling clubs Gymnastics: general Hacky sack Handball: general Handball: team Hang Gliding Hang sheet rock, paper or plaster walls Heavy Cleaning: wash car, windows Heavy Equip. Operator Hiking: cross-country Hockey: field & ice Horse Grooming Horseback Riding: general Ice Skating: general Ironing Kayaking Lay or remove carpet/tile Laying sod / crushed rock Light Office Work Locksmith Making Bed Martial Arts: judo, karate, kick boxing, tae kwan do Masonry Masseur, standing Motor-Cross Moving / Pushing heavy objects >75 lbs. Moving: carrying boxes Moving: household furniture Moving: unpacking Mowing Lawn: push, hand Mowing Lawn: push, power Operate Snow Blower: walking Orienteering Paint outside of home Paint, paper, remodel: inside Patient Care: Nursing Plant trees Planting seedlings, shrubs Playing w/kids: moderate effort Playing w/kids: vigorous effort Plumbing Police Officer: making an arrest Polo Printing: operator, standing Race Walking Racquetball: casual, general Racquetball: competitive Raking Lawn Reading: sitting Riders: general (ie., HealthRider) Riding in a bus or vehicle to work Rock Climbing: ascending Rock Climbing: rappelling Rollerblade / In-Line Skating Roofing Rope Jumping: general, moderate Rowing, Stationary: moderate, 100 watts Rowing, Stationary: vigorous, 150 watts Running: 10 mph (6 min/mile) Running: 5 mph (12 min/mile) Running: 5.2 mph (11.5 min/mile) Running: 6 mph (10 min/mile) Running: 6.7 mph (9 min/mile) Running: 7 mph (8.5 min/mile) Running: 8.6 mph (7 min/mile) Running: cross-country Running: on track, team practice Running: stairs, up Running: training, pushing wheelchair, marathon wheeling Sacking grass or leaves Sanding floors with a power sander Scuba or skin diving Shoe Repair: general Shoveling Snow: by hand Sitting in Class Sitting: light office work, meeting Skateboarding Ski Machine: general Skiing: cross-country, light effort, general, 2.5 mph Skiing: cross-country, vigorous, 5.0 - 7.9 mph Skiing: downhill, moderate effort Skiing: downhill, vigorous effort, racing Sky diving Sledding, luge, toboggan, bobsled Sleeping Snorkeling Snow Shoeing Soccer: competitive play Soccer: general Softball or Baseball: slow or fast pitch, general Softball: Officiating Softball: pitching Squash Stair Step Machine: General, without supporting any bodyweight on hand rails Standing in line Standing: bathing dog Standing: filing, light work Steel Mill: general Storm Windows: hanging Stretching: Mild, Hatha Yoga Surfing: body or board Sweeping: garage, sidewalks, outside of house Swimming: backstroke Swimming: breaststroke Swimming: butterfly Swimming: crawl, moderate, 50 yds/min Swimming: general, leisurely, no laps Swimming: lake, ocean, river Swimming: laps, vigorous Swimming: synchronized Swimming: treading, moderate effort Table Tennis / Ping Pong Tai Chi Teaching aerobics Tennis: doubles, competitive Tennis: general play Tennis: singles, competitive Theater Work Track & Field: high jump, long jump, triple jump, javelin, pole vault Track & Field: shot, discus, hammer throw Track & Field: steeplechase, hurdles Trimming shrubs/trees: manual cutter Trimming: using edger, power cutter, etc. Truck Driving: loading and unloading truck Typing: Computer, electric or manual Vacuuming Volleyball: beach Volleyball: competitive, gymnasium play Volleyball: non-competitive, general play, 6 - 9 member team Walk: 2 mph (30 min/mi) Walk: 3 mph (20 min/mi) Walk: 3.5 mph (17 min/mi) Walk: 4 mph (15 min/mi) Walk: 4.5 mph (13 min/mi) Walk: 5 mph (12 min/mi) Walking: work break Watching TV Water Polo Water Skiing Water Volleyball Watering plants, by hand Weight Lifting: Light, free weight, nautilus or universal-type Weight Lifting: Vigorous, free weight, nautilus or universal-type Welding Whitewater: rafting, kayaking Wiring and Plumbing Workshop: general carpentry Wrestling: one match = 5 minutes Yard: applying seed or fertilizer, walking Yard: watering by hand, standing/walking
