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