EXERCISE LIST Category bicycling bicycling bicycling bicycling bicycling bicycling bicycling bicycling conditioning conditioning conditioning conditioning conditioning conditioning conditioning conditioning conditioning conditioning conditioning conditioning conditioning conditioning conditioning conditioning conditioning conditioning conditioning conditioning conditioning conditioning conditioning dancing dancing dancing dancing fishing

Description bicycling, bicycling, >20 mph, racing, not drafting bicycling, 10-11.9 mph, slow, light, leisure bicycling, 12-13.9 mph, moderate, leisure bicycling, 14-15.9 mph, fast, vigorous, racing or leisure bicycling, 16-19 mph, racing, not drafting BMX biking unicycling stationary bicycle, general stationary bicycle, 90-100 watts, moderate to vigorous stationary bicycle, 161-200 watts, vigorous stationary bicycle, 201-270 watts, very vigorous stationary bicycle, 30-50 watts, very light to light stationary bicycle, 51-89 watts, light to moderate calisthenics, vigorous calisthenics, light or moderate, general circuit training, vigorous health club, exercises, general stationary rowing, ergometer, vigorous stationary rowing, 100 watts, moderate stationary rowing, 150 watts, vigorous stationary rowing, 200 watts, very vigorous stationary rowing, moderate, general ski machine, general slimnastics stair-treadmill, ergometer stretching, mild teaching exercise class, aerobics, water aerobics water conditioning exercises, aerobics, calisthenics resistance training, weight lifting, vigorous sitting in a whirlpool dancing, ballet dancing, ballroom, fast dancing, ballroom, slow dancing, general fishing related, digging worms

Mets 4 15.8 6.8 8 10 12 8.5 5 7 6.8 11 14 3.5 4.8 8 3.5 8 5.5 6 7 8.5 12 4.8 6.8 6 9 2.3 6.8 5.3 6 1.3 5 5.5 3 7.8 4.3

EXERCISE LIST fishing fishing fishing fishing fishing fishing hunting hunting hunting hunting hunting hunting hunting home activities home activities home activities home activities home activities home activities home activities home activities home activities home activities home activities home activities home activities home activities home activities home activities home activities home activities home activities home activities home activities home activities home activities home activities

fishing, from boat or canoe, sitting fishing, from river bank, walking fishing, from river bank, standing fishing, in stream, in waders fishing, general fishing, ice, sitting hunting, with bow and arrow or crossbow hunting, large game, deer, elk hunting, duck, wading hunting, general hunting, pheasant or grouse hunting, rabbit, squirrel, small game pistol shooting or trap shooting, standing cleaning, sweeping carpet or floors, general carrying groceries upstairs child care, sitting or kneeling, light child care, standing, moderate cleaning, heavy or major, moderate (washing car, cleaning garage) cleaning, general, moderate cleaning, dusting or polishing furniture cooking or food preparation, standing or sitting, light cooking or food preparation, walking grocery shopping laundry, standing, putting clothes in washer/dryer, light laundry, putting clothes away, walking putting away household items, implied walking ironing making bed, changing linens moving household items upstairs moving household furniture moving household items, carrying boxes putting away groceries, carrying packages scrubbing floors, bathroom, moderate serving food, setting table playing with children,sitting, light sewing, knitting, sitting, light changing light bulb, standing, light

2 4 3.5 6 3.5 2 2.5 6 2.5 5 6 5 2.5 3.3 7.5 2 3 3.5 3.3 2.3 2 2.5 2.3 2 2.3 3 1.8 3.3 9 5.8 5.8 2.5 3.5 2.5 2.2 1.3 2

EXERCISE LIST home activities home activities home activities home activities home activities home activities home activities home activities home repair home repair home repair home repair home repair home repair home repair home repair home repair home repair home repair home repair home repair home repair home repair home repair home repair home repair home repair home repair home repair home repair home repair home repair inactivity inactivity inactivity inactivity inactivity

packing poxes, lifting, standing, moderate playing with children, standing, light sweeping garage, outside sidewalk playing with children, walk/run, moderate playing with children, walk/run, vigorous noncleaning household tasks, walking, moderate washing dishes, walking, light clearing dishes from the table, light airplane repair automobile body work automobile repair, light or moderate carpentry, finishing or refinishing furniture carpentry, general, workshop carpentry, outside house, installing rain gutters carpentry, sawing hardwood caulking, chinking log cabin caulking, except log cabin cleaning gutters excavating garage hanging storm windows laying or removing carpet laying tile or linoleum painting, outside home painting inside house, wallpapering, scraping paint putting on and removing a sailboat tarp roofing sanding floors with a power sander scraping and painting sailboat or powerboat spreading dirt with a shovel washing and waxing hull of sailboat or airplane washing fence, moderate plumbing, general lying quietly and watching television reclining, reading reclining, talking or talking on phone reclining, writing sleeping

3.5 2.8 4 3.5 5.8 3.5 2.5 2.5 3 4 3.3 3.3 3 6 6 5 4.5 5 5 5 4.5 3.8 5 3.3 3 6 4.5 4.5 5 4.5 4.5 3 1 1.3 1.3 1.3 0.95

EXERCISE LIST inactivity yardwork yardwork yardwork yardwork yardwork yardwork yardwork yardwork yardwork yardwork yardwork yardwork yardwork yardwork yardwork yardwork yardwork yardwork yardwork yardwork yardwork yardwork yardwork yardwork yardwork yardwork miscellaneous miscellaneous miscellaneous miscellaneous miscellaneous miscellaneous miscellaneous miscellaneous music playing music playing

standing quietly, standing in a line carrying, loading or stacking wood chopping wood, splitting logs, vigorous clearing undergrowth, hauling branches, vigorous digging sandbox, shoveling sand digging, spading, filling garden, compositing, general gardening with heavy power tools gardening, general, moderate laying crushed rock laying sod mowing lawn, general mowing lawn, riding mower mowing lawn, hand mower, walking mowing lawn, power mower, moderate to vigorous operating snow blower, walking planting seedlings, shrub, stooping, moderate planting trees raking lawn, general raking roof with snow rake riding snow blower sacking grass, leaves shoveling snow, by hand, general trimming shrubs or trees, manual cutter trimming shrubs or trees, power cutter, moderate applying fertilizer or seeding a lawn, push applicator watering lawn or garden, standing or walking weeding, cultivating garden, general sitting, reading, book, newspaper sitting, studying, general, reading and/or writing, light sitting, talking, computer, or text messaging, light sitting, writing, desk work, typing playing cards, sitting sitting in class, general, note-taking or class discussion standing, reading standing, talking, computer, or text messaging, light playing the accordion, sitting playing the cello, sitting

1.3 5.5 6.3 6.3 5 5 5.8 3.8 6.3 5 5.5 2.5 6 5 2.5 4.3 4.5 4 4 3 4 6 4 3.5 3 1.5 4.5 1.3 1.3 1.5 1.3 1.5 1.8 1.8 1.8 1.8 2.3

EXERCISE LIST music playing music playing music playing music playing music playing music playing music playing music playing music playing music playing music playing music playing occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation

conducting orchestra, standing playing the drums, sitting playing the flute, sitting playing the guitar, classical, folk, sitting playing the guitar, rock and roll band, standing playing the horn, standing marching band, drum major, walking marching band, playing an instrument, walking, brisk pace playing the trombone, standing playing the trumpet, standing playing the violin, sitting playing a woodwind instrument, sitting bakery work, general, moderate bookbinding building a road, driving heavy machinery building a road, directing traffic, standing carpentry, general, moderate carrying heavy loads such as bricks or tools carrying moderate loads upstairs, moving boxes 25-49 lbs chambermaid work, making bed, cleaning bathroom, pushing cart coal mining, drilling coal, rock coal mining, erecting supports coal mining, general coal mining, shoveling coal construction work, outside, remodeling, new structures farming, bailing hay, cleaning barn, vigorous farming, driving harvester farming, driving tractor farming, feeding cattle, horses farming, feeding small animals farming, milking by hand, cleaning pails, moderate farming, milking by machine, light fire fighter work, climbing in full gear fire fighter work, general fire fighter work, hauling hoses, carrying equipment, in full gear forestry work, ax chopping, very fast, 51 blows/min, extremely vigorous forestry work, ax chopping, slow, 19 blows/min, moderate

2.3 3.8 2 2 3 1.8 3.5 5.5 3.5 1.8 2.5 1.8 4 2.3 6 2 4.3 8 8 4 5.3 5 5.5 6.3 4 7.8 2.8 2.8 4.3 3.5 3.5 1.3 8 8 9 17.5 5

EXERCISE LIST occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation

forestry work, barking trees, vigorous forestry work, carrying or stacking logs, vigorous forestry work, felling trees, vigorous forestry work, hoeing, moderate forestry work, planting by hand, vigorous forestry work, sawing by hand, vigorous forestry work, sawing wood with power saw, moderate forestry work, trimming trees, vigorous forestry work, weeding, moderate furrier horse grooming horse racing, galloping horse racing, trotting horse racing, walking locksmith work machine tooling, machining, light to moderate machine tooling, operating lathe, light to moderate machine tooling, operating punch press, moderate machine tooling, welding, light to moderate masonry work, concrete, moderate massage therapist work, standing moving, carrying or pushing heavy objects, 75+ lbs operating heavy duty equipment, automated, not driving orange grove work, picking fruit police work, directing traffic, standing police work, driving a squad car, sitting police work, making an arrest, standing police work, riding in a squad car, sitting printing, paper industry worker, standing shoe repair work, general shoveling, digging ditches shoveling, >16 lbs/minute, deep digging, vigorous shoveling, shoveling, 10-15 lbs/minute, vigorous office work, sitting tasks, light office work, attending meetings, sitting, general operating a riding mower, forklift, crane, sitting , moderate

8 8 8 4.5 8 8 4.5 8 4.5 4.5 7.3 7.3 5.8 3.8 3 3 3 5 3 4.3 4 7.5 2.5 4.5 2.5 2.5 4 1.3 2 2 7.8 8.8 5 6.5 1.5 1.5 2.5

EXERCISE LIST occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation running running running running running running

standing tasks, light effort (bartending, store clerk, librarian) standing tasks, light to moderate effort (auto repair, welding) standing, intermittent lifting 50 lbs, hitch/twisting ropes standing, lifting > 50 lbs, moderate to heavy steel mill work, fettling, moderate steel mill work, forging, moderate steel mill work, hand rolling, vigorous steel mill work, merchant mill rolling, vigorous steel mill work, removing stag, vigorous steel mill work, tending furnace, vigorous steel mill work, tipping molds, moderate tailoring, cutting fabric tailoring, general tailoring, hand sewing tailoring, machine sewing tailoring, pressing truck driving, loading/unloading truck, carrying heavy loads typing for work, electric, manual, or computer using heavy power tools, such as jackhammers, drills using heavy tools, such as shovel, pick, tunnel bar, spade walking on job, 3.0 mph, in office, moderate speed walking on job, 3.5 mph, in office, brisk speed walking on job, walking on job, or downstairs or standing, carrying 100+ lbs walking on job, or downstairs or standing, carrying 25-49 lbs walking on job, or downstairs or standing, carrying 50-74 lbs walking on job, or downstairs or standing, carrying 75-99 lbs walking on job, 2.5 mph and carrying walking on job, 3.0 mph and carrying walking on job, 3.5 mph and carrying working in scene shop, theater actor, backstage employee jog/walk combination (jogging jogging, general running, 10 mph (6 min/mile) running, 10.9 mph (5.5 min/mile) running, 5 mph (12 min/mile) running, 6 mph (10 min/mile)

3 3 3.5 4.5 5.3 5.3 8.3 8.3 8.3 8.3 5.3 2.3 2.5 1.8 2.5 3.5 6.5 1.3 6.3 8 3.5 4.3 2 8.5 5 6.5 7.5 3.5 4.5 4.8 3 6 7 14.5 16 8.3 9.8

EXERCISE LIST running running running running running running running running running running running self care self care self care self care self care self care self care self care sexual activity sexual activity sexual activity sports sports sports sports sports sports sports sports sports sports sports sports sports sports sports

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, general jogging, in place running, on a track, team practice running, up stairs bathing, sitting dressing, undressing, standing or sitting eating, sitting showering, toweling off, standing sitting on toilet, eliminating while standing or squating grooming, sitting or standing standing, general talking and eating or eating only, standing sexual activity, active, vigorous sexual activity, general, moderate sexual activity, passive, light, 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, general boxing, in ring, general boxing, punching bag boxing, sparring broomball children's games, adults playing, playground apparatus

10.5 11 11.5 11.8 12.3 12.8 9 8 8 10 15 1.5 2.5 1.5 2 1.8 2 2.3 2 2.8 1.8 1.3 4.3 7 5.5 8 6 7 4.5 7.8 2.5 3 12.8 5.5 7.8 7 5.8

EXERCISE LIST sports sports sports sports sports sports sports sports sports sports sports sports sports sports sports sports sports sports sports sports sports sports sports sports sports sports sports sports sports sports sports sports sports sports sports sports sports

coaching, football, soccer, basketball, baseball, swimming cricket, batting, bowling, fielding croquet curling darts, wall or lawn drag racing, pushing or driving a car fencing football, competitive football, touch, flag, general frisbee playing, general frisbee, ultimate golf, walking, carrying clubs golf, general golf, miniature, driving range golf, walking, pulling clubs golf, using power cart gymnastics, general hacky sack handball, general handball, team hang gliding field hocky ice hocky, general horseback riding, general saddling, cleaning, grooming, harnessing horse horseback riding, trotting horseback riding, walking horseshoe pitching, quoits jai alai martial arts, judo, moderate juggling kickball lacrosse moto-cross, off-road motor sports, all-terrain vehicle, general orienteering paddleball, casual, general paddleball, competitive

4 4.8 3.3 4 2.5 6 6 8 8 3 8 4.3 4.8 3 5.3 3.5 3.8 4 12 8 3.5 7.8 8 5.5 4.5 5.8 3.8 3 12 10.3 4 7 8 4 9 6 10

EXERCISE LIST sports sports sports sports sports sports sports sports sports sports sports sports sports sports sports sports sports sports sports sports sports sports sports sports sports sports sports sports sports sports transportation transportation transportation transportation transportation walking walking

polo, on horseback racquetball, general racquetball, competitive rock climbing, ascending rock, high difficulty rock climbing, rappelling rope jumping, 120-160 skips/min, fast rope jumping, 100-120 skips/min, 2 foot skip, plain bounce rope jumping, rugby, union, team, competitive shuffleboard skateboarding, general, moderate roller skating skydiving, base jumping, bungee jumping soccer, casual, general soccer, competitive softball, fast or slow pitch, general softball, officiating softball, pitching squash table tennis, ping pong tai chi, qi gong, general tennis, doubles, general tennis, general tennis, singles trampoline, recreational volleyball, beach, in sand volleyball, competitive, in gymnasium volleyball, non-competitive, 6 - 9 member team, general wallyball, general wrestling (one match = 5 minutes) driving an automobile or light truck (not a semi) driving a truck, semi, tractor, >1 ton, or bus flying an airplane or helicopter driving a motor scooter, motorcycle pushing plane in and out of hangar backpacking, general carrying 1-15 lb load, upstairs

8 7 10 7.5 5 12.3 11.8 8.8 8.3 3 5 7 3.5 7 10 5 4 6 12 4 3 6 7.3 8 3.5 8 6 3 7 6 2.5 2.5 1.8 3.5 6 7 5

EXERCISE LIST walking walking walking walking walking walking walking walking walking walking walking walking walking walking walking walking walking walking walking walking walking walking walking walking walking walking walking water activities water activities water activities water activities water activities water activities water activities water activities water activities water activities

carrying 16-24 lb load, upstairs carrying 25-49 lb load, upstairs carrying 50-74 lb load, upstairs carrying >74 lb load, upstairs carrying 15 lb load, level ground or downstairs carrying load upstairs, general climbing hills with 0-9 lb load climbing hills with 10-20 lb load climbing hills with 21-42 lb load climbing hills with 42+ lb load descending stairs hiking, cross country marching, military, no pack, rapidly pushing or pulling stroller with child race walking stair climbing, using or climbing up ladder using crutches walking, walking, 2.0 mph, level, firm surface, slow walking, 2.5 mph, downhill walking, 2.5 mph, level, firm surface walking, 3.5 mph, level, firm surface, brisk walking, 4.0 mph, level, firm surface, very brisk walking, 4.5 mph, level, firm surface, very, very brisk walking, for pleasure, work break walking, grass track walking, to work or class driving a power boat canoeing, on camping trip canoeing, portaging canoeing, rowing, >6 mph, competition, vigorous canoeing, rowing, 2.0-3.9 mph, light canoeing, rowing, 4.0-5.9 mph, moderate canoeing, rowing, general, for pleasure canoeing, rowing, competition, crew or sculling diving, springboard or platform kayaking, moderate effort

6 8 10 12 5 8.3 6.5 7.3 8.3 9 3.5 6 8 4 6.5 8 5 2 2.8 3.3 3 4.3 5 7 3.5 4.8 4 2.5 4 7 12.5 2.8 5.8 3.5 12 3 5

EXERCISE LIST water activities water activities water activities water activities water activities water activities water activities water activities water activities water activities water activities water activities water activities water activities water activities water activities water activities water activities water activities water activities water activities water activities water activities water activities water activities water activities winter activities winter activities winter activities winter activities winter activities winter activities winter activities winter activities winter activities winter activities winter activities

paddle boating sailing, in competition sailing, leisure, ocean, keel boats, yachting water skiing driving a jet ski skindiving, fast skindiving, moderate skindiving, scuba diving, general snorkeling surfing, body or board, general swimming laps, freestyle, fast, vigorous swimming laps, freestyle, front crawl, slow, light or moderate swimming, backstroke, general, training or competition swimming, breaststroke, general, training or competition swimming, butterfly, general swimming, crawl, 75 yards/min, fast, vigorous swimming, crawl, 50 yards/min, medium, vigorous swimming, lake, ocean, river swimming, leisurely, not lap swimming, general swimming, sidestroke, general swimming, synchronized swimming, treading water, fast, vigorous swimming, treading water, moderate, general water polo water volleyball whitewater rafting, kayaking, or canoeing moving ice house, set up/drill holes ice skating, 9 mph, rapidly, not competitive speed skating, competitive ski jumping, climb up carrying skis skiing, cross country, >8.0 mph, elite skier, racing skiing, cross country, 2.5 mph, light effort, ski walking skiing, cross country, 4.0-4.9 mph, moderate, general skiing, cross country, 5.0-7.9 mph, brisk speed, vigorous skiing, cross country, hard snow, uphill, maximum

4 4.5 3.3 6 7 15.8 11.8 7 5 3 9.8 5.8 9.5 10.3 13.8 10 8.3 6 6 7 8 9.8 3.5 10 3 5 6 5.5 7 9 13.3 7 15 6.8 9 12.5 15.5

EXERCISE LIST winter activities winter activities winter activities winter activities winter activities winter activities winter activities bicycling conditioning conditioning conditioning conditioning conditioning conditioning conditioning conditioning dancing dancing dancing dancing dancing dancing dancing dancing dancing dancing dancing dancing dancing dancing dancing dancing dancing dancing dancing dancing dancing

skiing, downhill, alpine, light effort skiing, downhill, alpine, moderate effort, general skiing, downhill, vigorous effort, racing skiing, general luge riding snow shoeing, moderate snowmobiling, driving, moderate mountain biking, general jumping jacks, vigorous pullups, moderate pullups, vigorous pushups, moderate pushups, vigorous situps, moderate situps, vigorous yoga, Hatha dancing, 19th century aerobic dancing, general aerobic dancing, high impact aerobic dancing, low impact aerobic step dancing, with 6-8 inch step dancing, Anishinaabe Jingle dancing, belly dancing, cha cha dancing, contra dancing, country dancing, disco dancing, flamenco dancing, folk dancing, foxtrot dancing, Greek dancing, hula dancing, Irish step dancing, jazz dancing, line dancing, mambo dancing, Middle Eastern

4.3 5.3 8 7 7 5.3 3.5 8.5 8 3.8 8 3.8 8 3.8 8 2.5 3 7.3 7.3 5 7.5 5.5 4.5 3 7.8 7.8 7.8 4.5 7.8 3 4.5 4.5 7.8 5 7.8 3 4.5

EXERCISE LIST dancing dancing dancing dancing dancing dancing dancing home activities home activities home activities home activities home activities home activities home activities home activities home activities home activities home activities home activities home activities home activities home activities home activities home activities home activities home activities home activities home repair home repair home repair inactivity occupation occupation occupation occupation occupation occupation

dancing, polka dancing, samba aerobic step dancing, with 10-12 inch step dancing, swing dancing, tango dancing, tap dancing, waltz bathing dog, standing building a fire inside butchering animal, large, vigorous effort carrying child, weighing >=15 lb, walking cooking Indian bread on an outside stove elder care, disabled adult, general, active periods household animals, feeding maple syruping, carrying buckets and wood mopping, standing, light multiple household tasks at once, light multiple household tasks at once, moderate multiple household tasks at once, vigorous playing with animals, sitting, light playing with animals, standing, light playing with animals, walk/run, light playing with animals, walk/run, moderate playing with animals, walk/run, vigorous reclining, with baby vacuuming, general, moderate watering plants carpentry, outside house, building a fence painting fence, moderate repairing appliances lying quietly, lying in bed awake, listening to music bakery work, light custodial work, electric buffer, moderate custodial work, cleaning sink and toilet, light custodial work, dusting, light custodial work, feathering area floor, moderate custodial work, mopping, moderate

7.8 3 9.5 4.5 3 4.8 3 3.5 2.5 6 3 3 4 2.5 5 2.5 2.8 3.5 4.3 2.5 2.8 3 4 5 1.5 3.3 2.5 6 4.5 3 1.3 2 3.8 2.3 2.3 3.8 3.8

EXERCISE LIST occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation religious activities religious activities religious activities religious activities religious activities religious activities religious activities religious activities religious activities religious activities religious activities religious activities religious activities religious activities religious activities religious activities religious activities religious activities religious activities religious activities religious activities religious activities religious activities religious activities running self care self care

custodial work, take out the trash, moderate custodial work, vacuuming, light custodial work, vacuuming, moderate farming, chasing cattle, spreading manure, harvesting, moderate farming, hauling water, general farming, taking care of animals, general skindiving, scuba diving as a frogman, Navy Seal tailoring, weaving, moderate walking on job, gathering things, ready to leave walking, pushing a wheelchair cleaning at church eating at church eating and talking at church, or standing eating general yard work at church kneeling in church or at home, praying preparing food at church serving food at church sitting in church, talking or singing, attending a ceremony sitting in church, in service, attending a ceremony sitting in church, playing an instrument sitting, reading religious materials at home spiritual dancing in church standing in church, singing, attending a ceremony standing in church, talking standing in church, quietly, attending a ceremony standing, lifting ≥50 lbs, manual labor, moderate to heavy standing, lifting heavy objects, fast assembling, moderate typing, electric, manual, or computer, religious work walk or stand combination for religious purposes, usher walking, walking, 3.5 mph, brisk speed, religious activity walking in church walking, 3.0 mph, moderate speed, religious activity cleaning kitchen at church, washing dishes jogging, on a mini tramp hairstyling, standing having hair or nails done by someone else, sitting

3.8 2.3 3.8 4.8 4.3 4.5 12 4 3 3.5 3.3 1.5 2 4 1.3 2 2.5 1.8 1.3 2 1.3 5 2 1.8 1.3 4.5 3.5 1.3 2 2 4.3 2 3.5 3.3 4.5 2.5 1.3

EXERCISE LIST self care self care miscellaneous miscellaneous miscellaneous inactivity inactivity miscellaneous sports miscellaneous sports sports sports sports sports sports sports sports sports sports sports sports sports sports sports sports sports sports sports miscellaneous miscellaneous miscellaneous miscellaneous transportation volunteer activities volunteer activities volunteer activities

getting ready for bed, standing taking medication, sitting or standing arts and crafts, sitting, carving wood, weaving, light arts and crafts, sitting, carving wood, weaving, moderate sitting at a sporting event, spectator meditating sitting, listening to music or watching a movie in a theater retreat activities, sitting, relaxing, talking, eating baseball, fast or slow pitch, general camping, general, light to moderate children's games, adults playing, 4-square children's games, adults playing, dodge ball children's games, adults playing, hopscotch children's games, adults playing, t-ball children's games, adults playing, tetherball martial arts, jujitsu, moderate martial arts, karate, moderate martial arts, kick boxing, moderate martial arts, tae kwon do,moderate track and field, discus track and field, hammer throw track and field, high jump track and field, hurdles track and field, javelin track and field, long jump track and field, pole vault track and field, shot put track and field, steeplechase track and field, triple jump arts and crafts, standing, carving, weaving, light arts and crafts, standing, carving, weaving, moderate arts and crafts, standing, carving, weaving, vigorous standing, miscellaneous riding in a bus or train child care, sitting, only active periods sitting, light office work, in general sitting, moderate work

2.3 1.5 1.8 3 1.5 1 1.5 1.8 5 2.5 5.8 5.8 5.8 5.8 5.8 10.3 10.3 10.3 10.3 4 4 6 10 6 6 6 4 10 6 2.5 3.3 3.5 2.5 1.3 2 1.5 2.5

EXERCISE LIST volunteer activities volunteer activities volunteer activities volunteer activities volunteer activities volunteer activities volunteer activities volunteer activities volunteer activities volunteer activities volunteer activities volunteer activities volunteer activities volunteer activities volunteer activities volunteer activities walking walking walking walking walking walking water activities water activities winter activities winter activities conditioning bicycling bicycling conditioning conditioning conditioning conditioning conditioning conditioning conditioning conditioning

sitting, meeting, general, and/or with talking involved child care, standing, only active periods standing, light work (filing, talking, assembling) standing, moderate (lifting 50 lbs, assembling at fast rate) standing, light to moderate work (pack boxes, assemble/repair) standing, moderate to heavy work typing, electric, manual, or computer, volunteer work 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, walking, 2.5 mph slowly and carrying walking, 3.0 mph, moderate speed, volunteer activity walking, 3.0 mph and carrying walking, 3.5 mph, briskly and carrying walking, 3.5 mph, brisk speed, volunteer activity walking, 5.0 mph, level, firm surface bird watching, slow walk walking, household pushing a wheelchair, non-occupational walking with children, 2.5-3.1 mph walking the dog water aerobics, water calisthenics water jogging sledding tobogganing pilates, general bicycling, on dirt road, moderate pace bicycling, general Dance Dance Revolution, vigorous Exergaming, vigorous stationary bicycle, 101-160 watts, vigorous stationary bicycle, RPM, spin bike class abdominal crunches, light calisthenics, light situps, light circuit training, moderate

1.5 3 2.3 3.5 3 4.5 1.3 3.5 5.8 3 2 3.5 3.5 4.5 4.8 4.3 8.3 2.5 2 3.8 4 3 5.5 9.8 7 7 3 5.8 7.5 7.2 7.2 8.8 8.5 2.8 2.8 2.8 4.3

EXERCISE LIST conditioning conditioning conditioning conditioning conditioning conditioning conditioning conditioning conditioning conditioning conditioning conditioning conditioning conditioning conditioning dancing dancing dancing dancing dancing dancing dancing dancing fishing fishing hunting hunting hunting hunting hunting hunting hunting bicycling bicycling bicycling bicycling bicycling

resistance training, squats, slow or explosive effort upper body exercise, arm ergometer stationary bicycle, Airdyne, arms only, 40 rpm video workouts, yoga, stretching, light video workouts, cardio-resistance, moderate yoga, Power yoga, Nadisodhana Haka Powhiri , moderate, general Moteatea, moderate, general native New Zealand exercises, moderate, general Waita Tira, moderate, general Whakawatea, moderate, general Haka, vigorous, general native New Zealand exercises, vigorous, general Taiahab, vigorous, general dancing, ballet, vigorous dancing, jazz, vigorous dancing, modern, vigorous aerobic step dancing, with 4 inch step dancing, bench step class aerobic dancing, wearing 10-15 lb weights dancing, ballroom, competitive, general dancing, Caribbean fishing, crab fishing fishing, catching fish with hands hunting, large marine animals hunting, large game, from a hunting stand, limited walking hunting, large game, from a car, plane or boat hunting, flying fox, squirrel hunting, hiking with hunting gear rifle exercises, shooting, lying down rifle exercises, shooting, kneeling or standing mountain biking, uphill, vigorous mountain biking, competitive racing bicycling, to and from work, self selected pace bicycling, 5.5 mph, leisure bicycling, 9.4 mph, leisure

5 2.8 4.3 2.3 4 4 2 5.3 5.3 5.3 5.3 5.3 6.8 6.8 6.8 6.8 6.8 6.8 5.5 8.5 10 11.3 3.5 4.5 4 4 2.5 2 3 9.5 2.3 2.5 14 16 6.8 3.5 5.8

EXERCISE LIST bicycling bicycling bicycling conditioning conditioning conditioning conditioning conditioning conditioning conditioning conditioning conditioning conditioning conditioning conditioning conditioning conditioning conditioning conditioning conditioning conditioning conditioning conditioning conditioning dancing dancing dancing dancing fishing fishing fishing fishing fishing hunting hunting hunting hunting

bicycling, >19 mph drafting, very fast, racing general bicycling, 12 mph, seated, hands on brake hoods, 80 rpm bicycling, 12 mph, standing, hands on brake hoods, 60 rpm Wii Fit, light, balance, yoga Wii Fit, moderate. aerobic, resistance army obstacle course exercise boot camp training program calisthenics, moderate lunges, moderate Curves exercise routines for women Elliptical trainer, moderate resistance training, body building, vigorous resistance training, power lifting, vigorous resistance training, vigorous resistance training, multiple exercises, 8-15 repetitions health club, gym and weight training classes health club, conditioning classes home exercises, general skipping rope slide board exercise, general jazzercise Fitball exercise video workouts, cardio-resistance, vigorous yoga, Surya Namaskar dancing, modern dancing, bamba y plena dancing, merengue dancing, salsa fishing, jog or line, standing, general fishing, dip net, setting net and retrieving fish fishing, setting net and retrieving fish, general fishing wheel, setting net and retrieving fish fishing, with a spear, standing hunting, large game, dragging carcass hunting, birds hunting, wild pigs trapping game, general

12 8.5 9 2.3 3.8 5 5 3.8 3.8 3.5 5 6 6 6 3.5 5 7.8 3.8 12.3 11 6 2.8 6 3.3 5 4.5 4.5 4.5 1.8 3.5 3.8 3 2.3 11.3 3.3 3.3 2

EXERCISE LIST home activities home activities home activities home activities home activities home activities home activities home activities home activities home activities home activities home activities home activities home activities home activities home activities home activities home activities home activities home activities home activities home activities home activities home activities home activities home activities home repair home repair home repair home repair home repair home repair home repair home repair home repair home repair home repair

cleaning, sweeping, slow, light cleaning, sweeping, slow, moderate cleaning, mopping, standing, moderate cleaning windows, general polishing floors with electric polishing machine kitchen activity, general, cooking and cleaning, moderate cleaning, general, light washing dishes, general, standing butchering animals, small cutting and smoking fish, drying fish or meat tanning hides, general cooking or food preparation, moderate non-food shopping sewing with a machine laundry, standing, hanging wash, moderate moving, lifting light loads organizing room scrubbing floors, bathroom, light scrubbing floors, bathroom, vigorous pumping gas, standing, light carrying child, weighing holding child, standing child care, infant, general breastfeeding, sitting or reclining household animals, general care elder care, disabled adult, light, active periods carpentry, outside house, building a fence, light carpentry, home remodeling tasks, moderate carpentry, home remodeling tasks, light hanging sheet rock inside house hammering nails home repair, general, light home repair, general, moderate home repair, general, vigorous painting, general sharpening tools washing and waxing car

2.3 3.8 3.5 3.2 4.5 3.3 2.5 1.8 3 2.3 4 3.5 2.3 2.8 4 5 4.8 2 6.5 2 2.3 2 2.5 2 2.3 2.3 3.8 4 2.3 5 3 2.5 4.5 6 4.5 2 2

EXERCISE LIST home repair inactivity inactivity inactivity inactivity inactivity inactivity inactivity yardwork yardwork yardwork yardwork yardwork yardwork yardwork yardwork yardwork yardwork yardwork yardwork yardwork yardwork yardwork yardwork yardwork yardwork yardwork yardwork yardwork yardwork yardwork yardwork yardwork yardwork yardwork miscellaneous miscellaneous

wiring, tapping-splicing sitting quietly and watching television sitting quietly, general sitting quietly, fidgeting, general, fidgeting hands sitting, fidgeting feet sitting, smoking sitting at a desk, resting head in hands standing, fidgeting carrying, loading or stacking wood, light to moderate chopping wood, splitting logs, moderate clearing light brush, thinning garden, moderate digging, spading, filling garden, composting, light to moderate digging, spading, filling garden, composting, vigorous driving tractor felling trees, large size felling trees, small-medium size gardening, using containers, older adults >60 years irrigation channels, opening and closing ports mowing lawn, power mower, light to moderate planting, potting, transplanting seedlings or plants, light planting crops or garden, stooping, moderate raking lawn or leaves, moderate shoveling dirt or mud shoveling snow, by hand, moderate shoveling snow, by hand, vigorous weeding, cultivating garden, light to moderate weeding, cultivating garden, using a hoe, moderate to vigorous picking fruit off trees, picking fruits or vegetables, moderate picking fruit off trees, climbing ladder to pick fruit, vigorous picking up yard, light, picking flowers or vegetables gathering gardening tools, walking pushing garden cart or wheelbarrow yardwork, general, light effort yardwork, general, moderate effort yardwork, general, vigorous effort playing a board game, sitting casino gambling, standing

3.3 1.3 1.3 1.5 1.8 1.3 1.3 1.8 3.3 4.5 3.5 3.5 7.8 2.8 8.3 5.3 2.3 4 4.5 2 4.3 3.8 5.5 5.3 7.5 3.5 5 3.5 4.5 3.3 3 5.5 3 4 6 1.5 2.5

EXERCISE LIST miscellaneous miscellaneous miscellaneous miscellaneous miscellaneous miscellaneous miscellaneous miscellaneous music playing music playing music playing music playing music playing music playing occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation

playing chess, sitting copying documents, standing drawing, writing, painting, standing laughing, sitting playing traditional video game, computer game, sitting retreat activities, playing games with children vacation traveling, riding in a vehicle vacation traveling, walking playing the double bass, standing playing the drum, bongo, conga, benbe, sitting, moderate playing the piano, sitting playing musical instruments, general playing the organ, sitting marching band, baton twirling, walking, moderate pace desk work, active workstation, treadmill desk, walking airline flight attendant work carpentry, general, light carpentry, general, heavy or vigorous working as a cook or chef electrical work, hook up wire, tapping-splicing engineer work, mechanical or electrical farming, cleaning animal sheds, preparing animal feed, light farming, rice, planting, grain milling activities fire fighter work, rescue victim, automobile accident, using pike pole fishing, commercial, light fishing, commercial, moderate fishing, commercial, vigorous forestry work, ax chopping, fast, 35 blows/min, vigorous garbage collector, walking, dumping bins into truck hairstylist, plaiting hair, manicure, make-up artist horse care, feeding, watering, cleaning stalls kitchen maid work lawn keeper, yardwork, general laundry worker machine tooling, machine fitter, light to moderate machine tooling, working sheet metal, light to moderate property manager work

1.5 1.5 1.8 1 1 3 2 3.5 2.5 3 2.3 2 2 4 2.3 3 2.5 7 2.5 3.3 1.8 2 3.8 6.8 3.5 5 7 8 4 1.8 4.3 3 4 3.3 3 3 1.8

EXERCISE LIST occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation occupation running running running running running running running sports sports sports sports sports sports sports sports sports sports sports sports sports sports sports sports sports sports

manual or unskilled labor, general, light manual or unskilled labor, general, moderate manual or unskilled labor, general, vigorous masonry work, concrete, light painting, house, furniture, moderate plumbing activities postal carrier work, walking to deliver mail teaching yoga, or light effort exercise class, sitting standing, lifting items continuously 10–20 lbs, moderate tailoring, weaving, light truck driving, delivery truck, taxi, school bus walking on job, 2.5 mph and carrying >25 lbs running, 4 mph (13 min/mile) running, 5.2 mph (11.5 min/mile) running, 12 mph (5 min/mile) running, 13 mph (4.6 min/mile) running, 14 mph (4.3 min/mile) running, training, pushing a wheelchair or baby carrier running, marathon Alaska Native Games, Eskimo Olympics, general basketball, general basketball, drills, practice bowling, indoor, bowling alley children's games, adults playing, arcade games children's games, adults playing, marbles cheerleading, gymnastic moves, competitive coaching, actively playing sport with players auto racing, open wheel football, touch, flag, light football or baseball, playing catch high ropes course, multiple elements ice hocky, competitive horse chores, feeding, watering, cleaning stalls horseback riding, canter or gallop horseback riding, jumping horse cart, driving, standing or sitting martial arts, slower pace, novice performers, practice

2.8 4.5 6.5 2.5 3.3 3 2.3 2.8 4.5 2 2 3.8 6 9 19 19.8 23 8 13.3 5.5 6.5 9.3 3.8 5.8 5.8 6 8 8.5 4 2.5 4 10 4.3 7.3 9 1.8 5.3

EXERCISE LIST sports sports sports sports sports sports sports sports sports sports sports sports sports sports sports sports sports sports sports sports sports sports transportation transportation transportation walking walking walking walking walking walking walking walking walking walking walking walking

martial arts, Muay Thai boxing, moderate martial arts, tai-bo, moderate lawn bowling, bocce ball, outdoor rock or mountain climbing rock climbing, ascending or traversing rock, low to moderate rodeo sports, general, light rodeo sports, general, moderate rodeo sports, general, vigorous rugby, touch, non-competitive skateboarding, competitive, vigorous rollerblading, 14.4 km/h (9.0 mph), recreational rollerblading, 17.7 km/h (11.0 mph), moderate pace rollerblading, 21.0 to 21.7 km/h (13.0 to 13.6 mph), fast pace rollerblading, 24.0 km/h (15.0 mph), maximal effort softball, practice sports spectator, very excited, emotional, physically moving squash, general tai chi, qi gong, sitting, light effort tennis, doubles tennis, hitting balls, non-game play, moderate effort trampoline, competitive volleyball, general riding in a car or truck pulling a rickshaw walking for transportation, 2.8-3.2 mph, level, moderate backpacking, hiking or organized walking with a daypack carrying child, weighing 15 lb, slow walking loading or unloading a car climbing hills, no load hiking or walking, normal pace through fields and hillsides marching, military, no pack, moderate stair climbing, slow pace stair climbing, fast pace walking for pleasure walking from house to car or bus walking to neighbor’s house for social reasons walking, 2.8-3.2 mph, level, firm surface, moderate

10.3 10.3 3.3 8 5.8 4 5.5 7 6.3 6 7.5 9.8 12.3 14 4 3.3 7.3 1.5 4.5 5 4.5 4 1.3 6.3 3.5 7.8 2.3 3.5 6.3 5.3 4.5 4 8.8 3.5 2.5 2.5 3.5

EXERCISE LIST walking walking walking walking walking walking walking walking walking walking water activities water activities water activities water activities water activities water activities water activities water activities water activities water activities water activities water activities water activities water activities water activities water activities water activities water activities water activities water activities winter activities winter activities winter activities winter activities winter activities winter activities winter activities

walking, 2.9-3.5 mph, uphill, 1% to 5% grade walking, 2.9-3.5 mph, uphill, 6% to 15% grade walking, 5.0 mph, uphill, 3% grade walking, normal pace, plowed field or sand walking, to and from an outhouse Nordic walking, 3.5-4 mph, with ski poles, level, moderate Nordic walking, 5.0 mph, with ski poles, level, fast Nordic walking, with ski poles, uphill walking, backwards, 3.5 mph, level walking, backwards, 3.5 mph, uphill, 5% grade boating, as a power boat passenger, light canoeing, harvesting wild rice, knocking rice off the stalks kayaking, competition, >6 mph, vigorous ice sailing, general sailing, boat and board sailing, general windsurfing, general sailing, leisure, ocean, Sunfish/Laser/Hobby Cat wakeboarding surfing, body or board, competitive paddle boarding, standing swimming, backstroke, recreational swimming, breaststroke, recreational tubing, floating on a river, general water walking, light effort, slow water walking, moderate effort, moderate pace water walking, vigorous effort, brisk windsurfing, not pumping for speed kitesurfing, crossing trial windsurfing, crossing trial windsurfing, competition, pumping for speed dog sledding, mushing dog sledding, passenger ice fishing, sitting ice skating, dancing skiing, cross country, snow mountaineering skiing, cross-country, skating skiing, cross-country, biathlon, skating technique

5.3 8 9.8 4.5 2.5 4.8 9.5 6.8 6 8 1.3 3.3 12.5 3 3 3 3.3 6 5 6 4.8 5.3 2.3 2.5 4.5 6.8 5 11 11 13.5 7.5 2.5 2 14 15.5 13.3 13.5

EXERCISE LIST winter activities winter activities winter activities winter activities winter activities winter activities winter activities winter activities winter activities

snowboarding, light effort snowboarding, moderate effort, general skiing, roller, elite racers bobsledding snow shoeing, vigorous snowmobiling, passenger snow shoveling, by hand, moderate snow shoveling, by hand, vigorous snow blower, walking and pushing

4.3 5.3 12.5 7 10 2 5.3 7.5 2.5