| METs |
Exercise |
Recreational |
Occupational |
Activities of DL |
| 1.5-2.0 METs |
Strolling 1-1.5 mph
1 miles in 40-60min |
Knitting; Playing cards; Sewing; Watching TV |
Desk work; Driving auto/truck; Sitting doing light
assembly; Typing; Using hand tools; writing |
Brushing hair/teeth, Light housework, Making bed; Partial
bath; Polishing furniture; Washing clothes |
| 2.0-3.0 METs |
Walking, level 2.0-2.5 mph,
1 mile in 24-30min
Cycling, level outdoors-5mph |
Horseback riding (walk); Light golf (power cart); Playing
musical instrument; Shuffleboard; Woodworking |
Bartending; Crane operation; Standing doing light or
medium assembly; TV/auto/car repair; Working heavy lever |
Cooking; Driving car; Ironing; riding lawn mower;
Scrubbing floor; walls, cars, windows; Showering; Sweeping;
Tub bath |
| 3.0-4.0 METs |
Walking 3.0-4.0 mph,
1 mile in 15-20min
Cycling, outdoors
5.5 mph |
Billiards; Bowling; Canoeing; Croquet; Fly fishing; Golf
(pulling cart); Shopping; Volleyball (non-competitive) |
Baling hay; Driving heavy truck; heavy machine assembly;
Janitorial work; Light welding; Operating large levers;
Plastering; Plumbing; Stocking shelves |
Cleaning windows; Climbing stairs (slowly); General House
work; Kneeling; Light work; Packing/unpacking; Power lawn
mowing (light); Sexual intercourse; Stocking shelves;
Vacuuming |
| 4.0-5.0 METs |
Walking 3.5-4.0 mph
1 mile in 15-17 min
Cycling, 8 mph
Calesthenics
Swimming (20 yd/min) |
Ballet; Dancing; Gardening (how, weeding, digging), Golf
(carrying clubs); Table tennis; Tennis (doubles); Volleyball
|
Building interior of house; Carrying trays/dishes; Farm
work (sporadic); House painting, Lifting, carrying
objects(20-40 lb); Light carpentry; Mechanic work |
Raking leaves, shoveling light loads |
| 5.0-6.0 METs |
Walking
4.0-4.5 mph
1 mile in 13-15 min
Biking, 10 mph |
Canoeing (4m/hr); Gardening (digging); Skating
(ice/roller); Social/square dancing; Softball/baseball
(non-game); Stream fishing |
Handyman work (moving, shoveling); Heavy Carpentry;
Putting in sidewalk |
Raking leaves, shoveling light loads |
| 6.0-7.0 METs |
Walking/jogging,
4.0-5.0 mph
1 mile in 12-13 min
Biking, 11 mph
Swimming (breaststroke) |
Backpacking (light); Badminton; Hiking; Hunting;
Horseback riding (trot), Skiing (cross country 2.5 mph);
Skiing (light downhill); quare dancing; Tennis (singles) |
Exterior home building; Lifting, carrying objects (45-64
lb); Shoveling (10/min, 9 lb); Splitting wood |
Lawn mowing (push mower); Snow shoveling (light snow) |
| 7.0-8.0 METs |
Walking, 5 mph
1 mile in 12 min
Biking (outdoors) 12 mph
Swimming (backstroke), 40 yd/min |
Badminton (competitive); Basketball (non-game); Canoeing
(5 mph); golf (carrying bag); Horseback (gallop); Skiing
(downhill, vigorous) |
Ascending stairs with 17 lb load; Lifting, carrying
(65-84 lb); Moving heavy furniture; Sawing |
|
| 8.0-9.0 METs |
Jog/run 5.5 mph
Biking (outdoors) 13 mph
Swimming (breaststroke) 40 yd/min
Rowing machine; Rope jumping (60-80 skips/min) |
Basketball (non-game); Handball/squash/racquetball;
Mountain climbing; Soccer (non-team); Touch football; Tour
skiing |
Lifting, carrying (85-100 lb); Moving heavy furniture
(moving van work); Shoveling (14 lb scoops, 10 scoops/min);
Using heavy tools |
|
| 9.0-10.0 METs |
Jog/run, 6 mph
1 mile in 10 min |
Football (competitive); sledding/tobogganing |
Heavy labor; Lumberjack; Shoveling (16 lb scoops) |
Ascending stairs carrying 54 lb |
| 11.0+ METs |
Run 7 mph (11.5 METs)
8 mph (13.5 METs) |
Competitive sports: Basketball, Handball, Racquet, Rowing
|
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