Activities
Select Activity
<10 mph, leisure, to work or for
pleasure
bicycling, >20 mph, racing, not
drafting
bicycling, 10-11.9 mph, leisure, slow, light
effort
bicycling, 12-13.9 mph, leisure, moderate
effort
bicycling, 14-15.9 mph, racing or leisure,
fast, vigorous effort
bicycling, 16-19 mph, racing/not drafting
or >19 mph drafting, very fast, racing general
bicycling, BMX or mountain
bicycling, general
unicycling
bicycling, stationary, 100 watts, light
effort
bicycling, stationary, 150 watts, moderate
effort
bicycling, stationary, 200 watts, vigorous
effort
bicycling, stationary, 250 watts, very
vigorous effort
bicycling, stationary, 50 watts, very light
effort
bicycling, stationary, general
calisthenics (e.g. pushups, situps, pullups,
jumping jacks), heavy, vigorous effort
calisthenics, home exercise, light or
moderate effort, general, going up & down from floor
circuit training, including some aerobic
movement with minimal rest, general
health club exercise, general
mild stretching
rowing, stationary ergometer, general
rowing, stationary, 100 watts, moderate
effort
rowing, stationary, 150 watts, vigorous
effort
rowing, stationary, 200 watts, very
vigorous effort
rowing, stationary, 50 watts, light effort
ski machine, general
slimnastics, jazzercise
stair-treadmill ergometer, general
stretching, hatha yoga
teaching aerobic exercise class
water aerobics, water calisthenics
weight lifting (free or universal type),
light or moderate effort, light workout, general
weight lifting (free weight or universal
type), power lifting or body building, vigorous effort
whirlpool, sitting
aerobic, general
aerobic, high impact
aerobic, low impact
aerobic, step, with 10 & 12 inch step
aerobic, step, with 6 & 8 inch step
Anishinaabe Jingle Dancing or other
traditional American Indian dancing
ballet or modern, twist, jazz, tap,
jitterbug
ballroom, dancing fast
ballroom, fast (disco, folk, square), line
dancing, Irish step dancing, polka, contra, country
ballroom, slow (e.g. waltz, foxtrot, slow
dancing), samba, tango, 19th C, mambo, chacha
general, Greek, Middle Eastern, hula,
flamenco, belly, and swing dancing
building a fire inside
butchering animals
carpet sweeping, sweeping floors
carrying groceries upstairs
carrying small children
child care: sitting/kneeling - dressing,
bathing, grooming, feeding, occasional lifting of child
child care: standing - dressing, bathing,
grooming, feeding, occasional lifting of child
cleaning, heavy or major (e.g. wash car,
wash windows, clean garage), vigorous effort
cleaning, house or cabin, general
cleaning, light (dusting, straightening up,
changing linen, carrying out trash
cooking Indian bread on an outside stove
cooking or food preparation - standing or
sitting or in general, manual appliance
cooking or food preparation - walking
elder care, disabled adult, only active
periods
feeding animals
food shopping with or without a grocery
cart, standing or walking
implied standing - laundry, fold or hang
clothes, put clothes in washer/dryer, packing suitcase
implied walking - putting away clothes,
gathering clothes to pack, putting away laundry
implied walking - putting away household
items - moderate effort
ironing
making bed
maple syruping/sugar bushing (including
carrying buckets, carrying wood)
mopping
moving furniture, household items, carrying
boxes
moving household items upstairs, carrying
boxes or furniture
moving household items, carrying boxes
multiple household tasks all at once, light
effort
multiple household tasks all at once,
moderate effort
multiple household tasks all at once,
vigorous effort
non-food shopping, standing or walking
putting away groceries (carrying groceries,
shopping without a grocery cart)
reclining with baby
scrubbing floors, on hands and knees,
scrubbing bathroom, bathtub
serving food, setting table - implied
walking or standing
sit, play ing with animals, light, only
active periods
sitting - knitting, sewing, lt. wrapping
(presents)
sitting - playing with children light,
only active periods
stand, playing with animals, light, only
active periods
standing - bathing dog
standing - light (pump gas, change light
bulb, etc.)
standing - packing/unpacking boxes,
occasional lifting of light items - moderate effort
standing - playing with children light,
only active periods
sweeping garage, sidewalk or outside of
house
vacuuming
walk/run - playing with children
moderate, only active periods
walk/run - playing with children
vigorous, only active periods
walk/run, playing with animals, light, only
active periods
walk/run, playing with animals, moderate,
only active periods
walk/run, playing with animals, vigorous,
only active periods
walking - light, non-cleaning (readying to
leave, shut/lock doors, close windows, etc.)
wash dishes - standing or in general (not
broken into stand/walk components
wash dishes; clearing dishes from table &
walking
watering plants
meditating
reclining - reading
reclining - talking or talking on phone
reclining - writing
lying quietly, doing nothing, lying in bed
awake, listening to music (not talking or reading)
lying quietly, watching television
sitting quietly and watching television
sitting quietly, sitting smoking, listening
to music (not talking or reading), watching a movie
sleeping
standing quietly (standing in a line)
carrying, loading or stacking wood,
loading/unloading or carrying lumber
chopping wood, splitting logs
clearing land, hauling branches, wheelbarrow
chores
digging sandbox
digging, spading, filling garden,
composting
gardening with heavy power tools, tilling a
garden, chain saw
gardening, general
implied walking/standing - picking up yard,
light, picking flowers or vegetables
laying crushed rock
laying sod
mowing lawn, general
mowing lawn, power mower
mowing lawn, riding mower
mowing lawn, walk, hand mower
mowing lawn, walk, power mower
operating snow blower, walking
picking fruit off trees, picking
fruits/vegetables, moderate effort
planting seedlings, shrubs
planting trees
raking lawn
raking roof with snow rake
riding snow blower
sacking grass, leaves
shoveling snow, by hand
trimming shrubs or trees, manual cutter
trimming shrubs or trees, power cutter,
using leaf blower, edger
walking, applying fertilizer or seeding a
lawn
walking, gathering gardening tools
watering lawn or garden, standing or
walking
weeding, cultivating garden
camping involving standing, walking,
sitting, light-to-moderate effort
retreat/family reunion activities involving
sitting, relaxing, talking, eating
sitting - arts and crafts, light effort
sitting - arts and crafts, moderate effort
sitting - card playing, playing board
games
sitting - in class, general, including
note-taking or class discussion
sitting - reading, book, newspaper, etc.
sitting - studying, general, including
reading and/or writing
sitting - talking or talking on the phone
sitting - writing, desk work, typing
sitting at a sporting event, spectator
standing - arts and crafts, light effort
standing - arts and crafts, moderate
effort
standing - arts and crafts, vigorous
effort
standing - drawing (writing), casino
gambling, duplicating machine
standing - miscellaneous
standing - reading
standing - talking or talking on the phone
touring/traveling/vacation involving walking
and riding
accordion
cello
conducting
drums
flute (sitting)
guitar, classical, folk (sitting)
guitar, rock and roll band (standing)
horn
marching band, drum major (walking)
marching band, playing an instrument, baton
twirling (walking)
piano or organ
trombone
trumpet
violin
woodwind
bakery, general, moderate effort
bakery, light effort
bookbinding
building road (including hauling debris,
driving heavy machinery)
building road, directing traffic
(standing)
carpentry, general
carrying heavy loads, such as bricks
carrying moderate loads up stairs, moving
boxes (16-40 pounds)
chambermaid, making bed (nursing)
coal mining, drilling coal, rock
coal mining, erecting supports
coal mining, general
coal mining, shoveling coal
construction, outside, remodeling
custodial work - buffing the floor with
electric buffer
custodial work - cleaning sink and toilet,
light effort
custodial work - dusting, light effort
custodial work & feathering arena floor,
moderate effort
custodial work - general cleaning, moderate
effort
custodial work - mopping, moderate effort
custodial work - take out trash, moderate
effort
custodial work - vacuuming, light effort
custodial work - vacuuming, moderate
effort
electrical work, plumbing
farming, animal care (grooming, shearing,
assisting with birthing, medical care, branding)
farming, baling hay, cleaning barn, poultry
work, vigorous effort
farming, chasing cattle or other livestock
on horseback, moderate effort
farming, chasing cattle or other livestock,
driving, light effort
farming, chasing cattle, non-strenuous
(walking), moderate effort
farming, driving harvester, cutting hay,
irrigation work
farming, driving tractor
farming, feeding cattle, horses
farming, feeding small animals
farming, forking straw bales, cleaning
corral or barn, vigorous effort
farming, hauling water for animals, general
hauling water
farming, milking by hand, moderate effort
farming, milking by machine, light effort
farming, shoveling grain, moderate effort
fire fighter, climbing ladder with full
gear
fire fighter, general
fire fighter, hauling hoses on ground
forestry, ax chopping, fast
forestry, ax chopping, slow
forestry, barking trees
forestry, carrying logs
forestry, felling trees
forestry, general
forestry, hoeing
forestry, planting by hand
forestry, sawing by hand
forestry, sawing, power
forestry, trimming trees
forestry, weeding
furriery
horse grooming
horse racing, galloping
horse racing, trotting
horse racing, walking
lifting items continuously, 10 & 20 lbs,
with limited walking or resting
locksmith
machine tooling, machining, working sheet
meta
machine tooling, operating lathe
machine tooling, operating punch press
machine tooling, tapping and drilling
machine tooling, welding
masonry, concrete
masseur, masseuse (standing)
moving, pushing heavy objects, 75 lbs or
more (desks, moving van work)
operating heavy duty equipment/automated,
not driving
orange grove work
police, directing traffic (standing)
police, driving a squad car (sitting)
police, making an arrest (standing)
police, riding in a squad car (sitting)
printing (standing)
shoe repair, general
shoveling, digging ditches
shoveling, heavy (more than 16
pounds/minute)
shoveling, light (less than 10
pounds/minute)
shoveling, moderate (10 to 15
pounds/minute)
sitting meetings, general, and/or with
talking involved, eatting at a business meeting
sitting, light office work, general (light
use of hand tools, light assembly), reading, driving
sitting; moderate (heavy levers, riding
mower/forklift, crane operation) teaching yoga
skindiving or SCUBA diving as a frogman
(Navy Seal)
standing, light (bartending, clerk,
assembling, filing, duplicating), talking at work
standing, light/moderate (assemble parts,
welding, stocking, auto repair), patient care
standing; moderate (assembling at fast rate,
intermittent, lifting 50 lbs, hitch/twisting ropes)
standing; moderate/heavy (lifting more than
50 lbs, masonry, painting, paper hanging
steel mill, fettling
steel mill, forging
steel mill, hand rolling
steel mill, merchant mill rolling
steel mill, removing slag
steel mill, tending furnace
steel mill, tipping molds
steel mill, working in general
tailoring, cutting
tailoring, general
tailoring, hand sewing
tailoring, machine sewing
tailoring, pressing
tailoring, weaving
teach physical education, exercise, sports
classes (non-sport play)
teach physical education, exercise, sports
classes (participate in the class)
truck driving, loading and unloading truck
(standing)
typing, electric, manual or computer
using heavy power tools such as pneumatic
tools (jackhammers, drills, etc.)
using heavy tools (not power) such as
shovel, pick, tunnel bar, spade
walking on job, 3.0 mph, in office, moderate
speed, not carrying anything
walking on job, 3.5 mph, in office, brisk
speed, not carrying anything
walking on job, less than 2.0 mph (in office
or lab area), very slow
walking or walk downstairs or standing,
carrying objects about 100 pounds or over
walking or walk downstairs or standing,
carrying objects about 25 to 49 pounds
walking or walk downstairs or standing,
carrying objects about 50 to 74 pounds
walking or walk downstairs or standing,
carrying objects about 75 to 99 pounds
walking, 2.5 mph, slowly and carrying light
objects less than 25 pounds
walking, 3.0 mph, moderately and carrying
light objects less than 25 lbs
walking, 3.5 mph, briskly and carrying
objects less than 25 pounds
walking, gathering things at work, ready to
leave
walking, pushing a wheelchair
working in scene shop, theater actor,
backstage employee
cleaning church
eating at church
eating/talking at church or standing
eating
general yard work at church
kneeling in church/at home (praying)
praise with dance or run, spiritual dancing
in church
preparing food at church
serving food at church
sitting in church, in service, attending a
ceremony, sitting quietly
sitting in church, talking or singing,
attending a ceremony, sitting, active participation
sitting, playing an instrument at church
sitting, reading religious materials at
home
standing - moderate (lifting 50 lbs.,
assembling at fast rate)
standing - moderate/heavy work
standing in church (quietly), attending a
ceremony, standing quietly
standing, singing in church, attending a
ceremony, standing, active participation
standing, talking in church
typing, electric, manual, or computer
walk/stand combination for religious
purposes, usher
walking in church
walking, 3.0 mph, moderate speed, not
carrying anything
walking, 3.5 mph, brisk speed, not carrying
anything
walking, less than 2.0 mph - very slow
washing dishes/cleaning kitchen at church
jog/walk combination (jogging component of
less than 10 minutes)
jogging on a mini-tramp
jogging, general
jogging, in place
running, 10 mph (6 min/mile)
running, 10.9 mph (5.5 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, 7.5 mph (8 min/mile)
running, 8 mph (7.5 min/mile)
running, 8.6 mph (7 min/mile)
running, 9 mph (6.5 min/mile)
running, cross country
running, on a track, team practice
running, stairs, up
running, training, pushing a wheelchair
bathing (sitting)
dressing, undressing (standing or sitting)
eating (sitting)
grooming (washing, shaving, brushing teeth,
urinating, washing hands), sitting or standing
hairstyling
having hair or nails done by someone else,
sitting
showering, toweling off (standing)
sitting on toilet
standing - getting ready for bed, in
general
taking medication, sitting or standing
talking and eating or eating only
(standing)
active, vigorous effort
general, moderate effort
passive, light effort, kissing, hugging
archery (non-hunting)
badminton, competitive
badminton, social singles and doubles,
general
basketball, game
basketball, non-game, general
basketball, officiating
basketball, shooting baskets
basketball, wheelchair
billiards
bowling
boxing, in ring, general
boxing, punching bag
boxing, sparring
broomball
children�s games (hopscotch, 4-square, dodge
ball, playground apparatus, t-ball, etc.
coaching: football, soccer, basketball,
baseball, swimming, etc
cricket (batting, bowling)
croquet
curling
darts, wall or lawn
drag racing, pushing or driving a car
fencing
football or baseball, playing catch
football, competitive
football, touch, flag, general
frisbee playing, general
frisbee, ultimate
golf, general
golf, miniature, driving range
golf, using power cart
golf, walking and carrying clubs
golf, walking and pulling clubs
gymnastics, general
hacky sack
handball, general
handball, team
hang gliding
hockey, field
hockey, ice
horseback riding, general
horseback riding, saddling horse, grooming
horse
horseback riding, trotting
horseback riding, walking
horseshoe pitching, quoits
jai alai
judo, jujitsu, karate, kick boxing, tae
kwan do
juggling
kickball
lacrosse
motor-cross
orienteering
paddleball, casual, general
paddleball, competitive
polo
racquetball, casual, general
racquetball, competitive
rock climbing, ascending rock
rock climbing, rappelling
roller blading (in-line skating)
rope jumping, fast
rope jumping, moderate, general
rope jumping, slow
rugby
shuffleboard, lawn bowling
skateboarding
skating, roller
sky diving
soccer, casual, general
soccer, competitive
softball or baseball, fast or slow pitch,
general
softball, officiating
softball, pitching
squash
table tennis, ping pong
tai chi
tennis, doubles
tennis, general
tennis, singles
track and field (high jump, long jump,
triple jump, javelin, pole vault)
track and field (shot, discus, hammer
throw)
track and field (steeplechase, hurdles)
trampoline
volleyball
volleyball, beach
volleyball, competitive, in gymnasium
volleyball, non-competitive, 6 - 9 member
team, general
wallyball, general
wrestling (one match = 5 minutes)
automobile or light truck (not a semi)
driving
driving heavy truck, tractor, bus
flying airplane
motor scooter, motorcycle
pushing plane in and out of hangar
riding in a bus
riding in a car or truck
sitting - light office work, in general
sitting - meeting, general, and/or with
talking involved
sitting - moderate work
sitting, child care, only active periods
standing - light work (filing, talking,
assembling)
standing - light/moderate work (pack boxes,
assemble/repair, set up chairs/furniture)
standing - moderate (lifting 50 lbs.,
assembling at fast rate)
standing - moderate/heavy work
standing, child care, only active periods
typing, electric, manual, or computer
walk/run play with children, moderate, only
active periods
walk/run play with children, vigorous, only
active periods
walk/stand combination, for volunteer
purposes
walking, 2.5 mph slowly and carrying objects
less than 25 pounds
walking, 3.0 mph moderately and carrying
objects less than 25 pounds, pushing something
walking, 3.0 mph, moderate speed, not
carrying anything
walking, 3.5 mph, brisk speed, not carrying
anything
walking, 3.5 mph, briskly and carrying
objects less than 25 pounds
walking, less than 2.0 mph, very slow
backpacking
bird watching
carrying 1 to 15 lb load, upstairs
carrying 16 to 24 lb load, upstairs
carrying 25 to 49 lb load, upstairs
carrying 50 to 74 lb load, upstairs
carrying 74+ lb load, upstairs
carrying infant or 15 pound load (e.g.
suitcase), level ground or downstairs
carrying load upstairs, general
climbing hills with 0 to 9 pound load
climbing hills with 10 to 20 pound load
climbing hills with 21 to 42 pound load
climbing hills with 42+ pound load
downstairs
hiking, cross country
loading /unloading a car
marching, rapidly, military
pushing a wheelchair, non-occupational
setting
pushing or pulling stroller with child or
walking with children
race walking
rock or mountain climbing
up stairs, using or climbing up ladder
using crutches
walking for pleasure
walking from house to car or bus, from car
or bus to go places
walking the dog
walking to neighbor's house or family's
house for social reasons
walking, 2.0 mph, level, slow pace, firm
surface
walking, 2.5 mph, downhill
walking, 2.5 mph, firm surface
walking, 3.0 mph, level, moderate pace, firm
surface
walking, 3.5 mph, level, brisk, firm
surface, walking for exercise
walking, 3.5 mph, uphill
walking, 4.0 mph, level, firm surface, very
brisk pace
walking, 4.5 mph, level, firm surface, very,
very brisk
walking, 5.0 mph
walking, for pleasure, work break
walking, grass track
walking, household walking
walking, less than 2.0 mph, level ground,
strolling, very slow
walking, to work or class
+9197 2525 2596
