The following is in accordance with Centers for Disease Control and Prevention (CDC) and the American College of Sports Medicine (ACSM) guidelines. (http://www.cdc.gov/nccdphp/dnpa/physical/pdf/PA_Intensity_table_2_1.pdf)
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MODERATE ACTIVITY+ 3.0 to 6.0 METs* |
VIGOROUS ACTIVITY+
Greater than 6.0 METs* |
| Walking at a moderate or brisk pace of 3 to 4.5 mph on a level surface inside or outside, such as o Walking to class, work, or the store; o Walking for pleasure; o Walking the dog; or o Walking as a break from work. Walking downstairs or down a hill Racewalking less than 5 mph Using crutches Hiking Roller skating or In line skating at a leisurely pace |
Racewalking and aerobic walking 5 mph or faster logging or running Wheeling your wheelchair Walking and climbing briskly up a hill Backpacking Mountain climbing, rock climbing, rappelling Roller skating or in line skating at a brisk pace |
| Bicycling 5 to 9 mph, level terrain, or with few hills Stationary bicycling using moderate effort |
Bicycling more than 10 mph or bicycling on steep uphill terrain Stationary bicycling using vigorous effort |
| Aerobic dancing high impact Water aerobics |
Aerobic dancing high Impact Step aerobics Water jogging Teaching an aerobic dance class |
| Calisthenics light Yoga Gymnastics General home exercises, light or moderate effort, getting up and down from the floor Jumping on a trampoline Using a stair climber machine at a light to moderate pace Using a rowing machine with moderate effort |
Calisthenics push ups, pull ups, vigorous effort Karate, judo, tae kwon do, jujitsu Jumping rope Performing jumping jacks Using a stair climber machine at a fast pace Using a rowing machine with vigorous effort Using an arm cycling machine with vigorous effort |
| Weight training and bodybuilding using free weights, Nautilus
or Universal type weights |
Circuit weight training |
| Boxing punching bag | Boxing in the ring, sparring Wrestling competitive |
| Ballroom dancing Line dancing Square dancing Folk dancing Modern dancing, disco Ballet |
Professional ballroom dancing energetically Square dancing energetically Folk dancing energetically Clogging |
| Table tennis competitive Tennis doubles |
Tennis singles Wheelchair tennis |
| Golf, wheeling or carrying clubs | ---- |
| Softball fast pitch or slow pitch BasketbaII shooting baskets Coaching children's or adults' sports |
Most competitive sports Football game Basketball game Wheelchair basketball Soccer Rugby Kickball Field or rollerblade hockey Lacrosse |
| VolleybaII competitive Playing Frisbee Juggling Curling Cricket batting and bowling Badminton Archery (nonhunting) Fencing |
Beach volleyball on sand court Handball general or team Racquetball Squash |
| Downhill skiing with light effort Ice skating at a leisurely pace (9 mph or less) Snowmobiling Ice sailing |
Downhill skiing racing or with vigorous effort Ice-skating fast pace or speedskating Cross country skiing Sledding Tobogganing Playing ice hockey |
| Swimming recreational Treading water slowly, moderate effort Diving springboard or platform Aquatic aerobics Waterskiing Snorkeling Surfing, board or body |
Swimming-steady paced laps Synchronized swimming Treading water fast, vigorous effort Water jogging Water polo Water basketball Scuba diving |
| Canoeing or rowing a boat at less than 4 mph Rafting whitewater Sailing recreational or competition Paddle boating Kayaking on a lake, calm water Washing or waxing a powerboat or the hull of a sailboat |
Canoeing or rowing 4 or more mph Kayaking in whitewater rapids |
| Fishing while walking along a riverbank or while wading in a stream wearing waders | ---- |
| Hunting deer, large or small game Pheasant and grouse hunting Hunting with a bow and arrow or crossbow--walking |
---- |
| Horseback riding general saddling or grooming a horse | Horseback riding trotting, galloping, jumping, or in competition
Playing polo |
| Playing on school playground equipment, moving about, swinging,
or climbing Playing hopscotch, 4-square, dodgeball, T ball, or tetherball Skateboarding Roller skating or In line skating leisurely pace |
Running Skipping Jumping rope Performing jumping jacks Roller skating or in-line skating fast pace |
| Playing instruments while actively moving; playing In a marching
band; playing guitar or drums in a rock band Twirling a baton In a marching band Singing while actively moving about as on stage or In church |
Playing a heavy musical Instrument while actively running In a marching band |
| Gardening and yard work: raking the lawn, bagging grass or
leaves, digging, hoeing, light shoveling (less than 10 lbs per minute),
or weeding while standing or bending Planting trees, trimming shrubs and trees, hauling branches, stacking wood Pushing a power lawn mower or tiller |
Gardening and yard work: heavy or rapid shoveling (more than
10 lbs per minute), digging ditches, or carrying heavy loads Felling trees, carrying large logs, swinging an ax, hand splitting logs, or climbing and trimming trees Pushing a non-motorized lawn mower |
| Shoveling heavy snow | Shoveling light snow |
| Moderate housework: scrubbing the floor or bathtub while on
hands and knees, hanging laundry on a clothesline, sweeping an outdoor area,
cleaning out the garage, washing windows, moving light furniture, packing
or unpacking boxes, walking and putting household items away, carrying out
heavy bags of trash or recyclables (e.g., glass, newspapers and plastics),
or carrying water or firewood General household tasks requiring considerable effort |
Heavy housework: moving or pushing heavy furniture (75 lbs
or more), carrying household items weighing 25 lbs or more up a flight or
stairs, or shoveling coal Into a stove Standing, walking, or walking down a flight of stairs while carrying objects weighing 50 lbs or more |
| Putting groceries away walking and carrying especially large or heavy items less than 50 lbs. | Carrying several heavy bags (25 lbs or more) of groceries
at one time up a flight of stairs Grocery shopping while carrying young children and pushing a full grocery cart, or pushing two full grocery carts at once |
| Actively playing with children walking, running, or climbing
while playing with children Walking while carrying a child weighing less than 50 lbs Walking while pushing or pulling a child In a stroller or an adult In a wheelchair Carrying a child weighing less than 25 lbs up a flight of stairs Child care: handling uncooperative young children (e.g., chasing, dressing, lifting into car seat), or handling several young children at one time Bathing and dressing an adult |
Vigorously playing with children running longer distances
or playing strenuous games with children Racewalking or jogging while pushing a stroller designed for sport use Carrying an adult or a child weighing 25 lbs or more up a flight of stairs Standing or walking while carrying an adult or a child weighing 50 lbs or more |
| Animal care: shoveling grain, feeding farm animals, or grooming
animals Playing with or training animals Manually milking cows or hooking cows up to milking machines |
Animal care: forking bales of hay or straw, cleaning a barn
or stables, or carrying animals weighing over 50 lbs Handling or carrying heavy animal related equipment or tack |
| Home repair: cleaning gutters, caulking, refinishing furniture,
sanding floors with a power sander, or laying or removing carpet or tiles
General home construction work: roofing, painting inside or outside of the house, wall papering, scraping, plastering, or remodeling |
Home repair or construction: very hard physical labor, standing or walking while carrying heavy loads of 50 lbs or more, taking loads of 25 lbs or more up a flight of stairs or ladder (e.g., carrying roofing materials onto the roof), or concrete or masonry work |
| Outdoor carpentry, sawing wood with a power saw | Hand-sawing hardwoods |
| Automobile bodywork Hand washing and waxing a car |
Pushing a disabled car |
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Occupations that require extended periods of walking, pushing or pulling objects weighing less than 75 lbs, standing while lifting objects less than 50 lbs or carrying objects of less than 25 lbs up a flight of stairs. Tasks frequently requiring moderate effort and considerable use of arms, legs or occasional total body movements. For example:
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Occupations that require extensive periods of running, rapid
movement, pushing or pulling objects weighing 75 lbs or more, standing while
lifting heavy objects of 50 pounds or more, walking while carrying heavy
objects of 25 lbs or more
Tasks frequently requiring strenuous effort and extensive total body movements. For example:
|
Source: U.S. Department of Health and Human Services, Public Health Service, Centers for Disease Control and Prevention, National Center for Chronic Disease Prevention and Health Promotion, Division of Nutrition and Physical Activity. Promoting physical activity: a guide for community action. Champaign, IL: Human Kinetics, 1999.
(Table adapted from Ainsworth BE, Haskell WL, Leon AS, et al. Compendium of physical activities: classification of energy costs of human physical activities. Medicine and Science in Sports and Exercise 1993; 25(l):71 80. Adapted with technical assistance from Dr. Barbara Ainsworth.)
*The ratio of exercise metabolic rate. One MET is defined as the energy expenditure for sitting quietly, which, for the average adult, approximates 3.5 ml of oxygen uptake per kilogram of body weight per minute (1.2 kcal/min for a 70 kg individual). For example, a 2 MET activity requires two times the metabolic energy expenditure of sitting quietly.
+ For an average person, defined here as 70 kilograms or 154 pounds. The activity intensity levels, portrayed in this chart are most applicable to men aged 30 to 50 years and women aged 20 to 40 years. For older Individuals, the classification of activity intensity might be higher. For example, what is moderate intensity to a 40 year old man might be vigorous for a man in his 70s. Intensity is a subjective classification.
Data for this chart were available only for adults. Therefore, when children's games are listed, the estimated Intensity level is for adults participating in children's activities. To compute the amount of time needed to accumulate 150 kcal, do the following calculation: 150 kcal divided by the MET level of the activity equals the minutes needed to expend 150 kcal. For example: 150 +3 METS = 50 minutes of participation. Generally, activities in the moderate intensity range require 25 50 minutes to expend a moderate amount of activity and activities in the vigorous intensity range would require less than 25 minutes to achieve a moderate amount of activity. Each activity listed is categorized as light, moderate, or vigorous on the basis of current knowledge of the overall level of intensity required for the average person to engage in it, taking into account brief periods when the level of intensity required for the activity might increase or decrease considerably.
Persons with disabilities, including motor function limitations (e.g., quadriplegia), may wish to consult with an exercise physiologist or physical therapist to properly classify the types of physical activities in which they might participate, including assisted exercise. Certain activities classified in this listing as moderate might be vigorous for per sons who must overcome physical challenges or disabilities.
Note: Almost every occupation requires some mix of light, moderate, or vigorous activities, depending on the task at hand. To categorize the activity level of your own position, ask yourself:
How many minutes each working day do I spend doing the types of activities
described as light, moderate, or vigorous?
To arrive at a total workday caloric expenditure, multiply the minutes spent
doing activities within each intensity level by the kilocalories corresponding
to each level of Intensity. Then, add together the total kilocalories spent
doing light, moderate and vigorous activities to arrive at your total energy
expenditure in a typical day.
References: See Bibliography
August 2006
Posted August 2008
