MET Values for 800+ Activities


The table below comes from the 2011 Medicine and Science in Sports and Exercise study "2011 Compendium of Physical Activities: A Second Update of Codes and MET Values," by BE Ainsworth, WL Haskell, SD Hermann, N Meckes, DR Basset, Jr., C. Tudor-Locke, JL Greer, J Vezina, MC Whitt-Glover, and AS Leon.  


ACTIVITY SPECIFIC MOTION METs
bicycling bicycling, mountain, uphill, vigorous 14.0
bicycling bicycling, mountain, competitive, racing 16.0
bicycling bicycling, BMX 8.5
bicycling bicycling, mountain, general 8.5
bicycling bicycling, <10 mph, leisure, to work or for pleasure ( 115) 4.0
bicycling bicycling, to/from work, self selected pace 6.8
bicycling bicycling, on dirt or farm road, moderate pace 5.8
bicycling bicycling, general 7.5
bicycling bicycling, leisure, 5.5 mph 3.5
bicycling bicycling, leisure, 9.4 mph 5.8
bicycling bicycling, 10-11.9 mph, leisure, slow, light effort 6.8
bicycling bicycling, 12-13.9 mph, leisure, moderate effort 8.0
bicycling bicycling, 14-15.9 mph, racing or leisure, fast, vigorous effort 10.0
bicycling bicycling, 16-19 mph, racing/not drafting or > 19 mph drafting, very fast, racing general 12.0
bicycling bicycling, > 20 mph, racing, not drafting 15.8
bicycling bicycling, 12 mph, seated, hands on brake hoods or bar drops, 80 rpm 8.5
bicycling bicycling, 12 mph, standing, hands on brake hoods, 60 rpm 9.0
bicycling unicycling 5.0
conditioning exercise activity promoting video game (e.g., Wii Fit), light effort (e.g., balance, yoga) 2.3
conditioning exercise activity promoting video game (e.g., Wii Fit), moderate effort (e.g., aerobic, resistance) 3.8
conditioning exercise activity promoting video/arcade game (e.g., Exergaming, Dance Dance Revolution), vigorous effort 7.2
conditioning exercise army type obstacle course exercise, boot camp training program 5.0
conditioning exercise bicycling, stationary, general 7.0
conditioning exercise bicycling, stationary, 30-50 watts, very light to light effort 3.5
conditioning exercise bicycling, stationary, 90-100 watts, moderate to vigorous effort 6.8
conditioning exercise bicycling, stationary, 101-160 watts, vigorous effort 8.8
conditioning exercise bicycling, stationary, 161-200 watts, vigorous effort 11.0
conditioning exercise bicycling, stationary, 201-270 watts, very vigorous effort 14.0
conditioning exercise bicycling, stationary, 51-89 watts, light-to-moderate effort 4.8
conditioning exercise bicycling, stationary, RPM/Spin bike class 8.5
conditioning exercise calisthenics (e.g., push ups, sit ups, pull-ups, jumping jacks), vigorous effort 8.0
conditioning exercise calisthenics (e.g., push ups, sit ups, pull-ups, lunges), moderate effort 3.8
conditioning exercise calisthenics (e.g., situps, abdominal crunches), light effort 2.8
conditioning exercise calisthenics, light or moderate effort, general (e.g., back exercises), going up & down from floor ( 150) 3.5
conditioning exercise circuit training, moderate effort 4.3
conditioning exercise circuit training, including kettlebells, some aerobic movement with minimal rest, general, vigorous intensity 8.0
conditioning exercise CurvesTM exercise routines in women 3.5
conditioning exercise Elliptical trainer, moderate effort 5.0
conditioning exercise resistance training (weight lifting, free weight, nautilus or universal), power lifting or body building, vigorous effort ( 210) 6.0
conditioning exercise resistance (weight) training, squats , slow or explosive effort 5.0
conditioning exercise resistance (weight) training, multiple exercises, 8-15 repetitions at varied resistance 3.5
conditioning exercise health club exercise, general ( 160) 5.5
conditioning exercise health club exercise classes, general, gym/weight training combined in one visit 5.0
conditioning exercise health club exercise, conditioning classes 7.8
conditioning exercise home exercise, general 3.8
conditioning exercise stair-treadmill ergometer, general 9.0
conditioning exercise rope skipping, general 12.3
conditioning exercise rowing, stationary ergometer, general, vigorous effort 6.0
conditioning exercise rowing, stationary, general, moderate effort 4.8
conditioning exercise rowing, stationary, 100 watts, moderate effort 7.0
conditioning exercise rowing, stationary, 150 watts, vigorous effort 8.5
conditioning exercise rowing, stationary, 200 watts, very vigorous effort 12.0
conditioning exercise ski machine, general 6.8
conditioning exercise slide board exercise, general 11.0
conditioning exercise slimnastics, jazzercise 6.0
conditioning exercise stretching, mild 2.3
conditioning exercise pilates, general 3.0
conditioning exercise teaching exercise class (e.g., aerobic, water) 6.8
conditioning exercise therapeutic exercise ball, Fitball exercise 2.8
conditioning exercise upper body exercise, arm ergometer 2.8
conditioning exercise upper body exercise, stationary bicycle - Airdyne (arms only) 40 rpm, moderate 4.3
conditioning exercise water aerobics, water calisthenics, water exercise 5.3
conditioning exercise whirlpool, sitting 1.3
conditioning exercise video exercise workouts, TV conditioning programs (e.g., yoga, stretching), light effort 2.3
conditioning exercise video exercise workouts, TV conditioning programs (e.g., cardio-resistance), moderate effort 4.0
conditioning exercise video exercise workouts, TV conditioning programs (e.g., cardio-resistance), vigorous effort 6.0
conditioning exercise yoga, Hatha 2.5
conditioning exercise yoga, Power 4.0
conditioning exercise yoga, Nadisodhana 2.0
conditioning exercise yoga, Surya Namaskar 3.3
conditioning exercise native New Zealander physical activities (e.g., Haka Powhiri, Moteatea, Waita Tira, Whakawatea, etc.), general, moderate effort 5.3
conditioning exercise native New Zealander physical activities (e.g., Haka, Taiahab), general, vigorous effort 6.8
dancing ballet, modern, or jazz, general, rehearsal or class 5.0
dancing ballet, modern, or jazz, performance, vigorous effort 6.8
dancing tap 4.8
dancing aerobic, general 7.3
dancing aerobic, step, with 6 - 8 inch step 7.5
dancing aerobic, step, with 10 - 12 inch step 9.5
dancing aerobic, step, with 4-inch step 5.5
dancing bench step class, general 8.5
dancing aerobic, low impact 5.0
dancing aerobic, high impact 7.3
dancing aerobic dance wearing 10-15 lb weights 10.0
dancing ethnic or cultural dancing (e.g., Greek, Middle Eastern, hula, salsa, merengue, bamba y plena, flamenco, belly, and swing) 4.5
dancing ballroom, fast ( 125) 5.5
dancing general dancing (e.g., disco, folk, Irish step dancing, line dancing, polka, contra, country) 7.8
dancing ballroom dancing, competitive, general 11.3
dancing ballroom, slow (e.g., waltz, foxtrot, slow dancing, samba, tango, 19th century dance, mambo, cha cha) 3.0
dancing Anishinaabe Jingle Dancing 5.5
dancing Caribbean dance (Abakua, Beguine, Bellair, Bongo, Brukin's, Caribbean Quadrills, Dinki Mini, Gere, Gumbay, Ibo, Jonkonnu, Kumina, Oreisha, Jambu) 3.5
fishing and hunting fishing, general 3.5
fishing and hunting fishing, crab fishing 4.5
fishing and hunting fishing, catching fish with hands 4.0
fishing and hunting fishing related, digging worms, with shovel 4.3
fishing and hunting fishing from river bank and walking 4.0
fishing and hunting fishing from boat or canoe, sitting 2.0
fishing and hunting fishing from river bank, standing ( 660) 3.5
fishing and hunting fishing in stream, in waders ( 670) 6.0
fishing and hunting fishing, ice, sitting 2.0
fishing and hunting fishing, jog or line, standing, general 1.8
fishing and hunting fishing, dip net, setting net and retrieving fish, general 3.5
fishing and hunting fishing, set net, setting net and retrieving fish, general 3.8
fishing and hunting fishing, fishing wheel, setting net and retrieving fish, general 3.0
fishing and hunting fishing with a spear, standing 2.3
fishing and hunting hunting, bow and arrow, or crossbow 2.5
fishing and hunting hunting, deer, elk, large game ( 170) 6.0
fishing and hunting hunting large game, dragging carcass 11.3
fishing and hunting hunting large marine animals 4.0
fishing and hunting hunting large game, from a hunting stand, limited walking 2.5
fishing and hunting hunting large game from a car, plane, or boat 2.0
fishing and hunting hunting, duck, wading 2.5
fishing and hunting hunting, flying fox, squirrel 3.0
fishing and hunting hunting, general 5.0
fishing and hunting hunting, pheasants or grouse ( 680) 6.0
fishing and hunting hunting, birds 3.3
fishing and hunting hunting, rabbit, squirrel, prairie chick, raccoon, small game ( 690) 5.0
fishing and hunting hunting, pigs, wild 3.3
fishing and hunting trapping game, general 2.0
fishing and hunting hunting, hiking with hunting gear 9.5
fishing and hunting pistol shooting or trap shooting, standing 2.5
fishing and hunting rifle exercises, shooting, lying down 2.3
fishing and hunting rifle exercises, shooting, kneeling or standing 2.5
home activities cleaning, sweeping carpet or floors, general 3.3
home activities cleaning, sweeping, slow, light effort 2.3
home activities cleaning, sweeping, slow, moderate effort 3.8
home activities cleaning, heavy or major (e.g. wash car, wash windows, clean garage), moderate effort 3.5
home activities cleaning, mopping, standing, moderate effort 3.5
home activities cleaning windows, washing windows, general 3.2
home activities mopping, standing, light effort 2.5
home activities polishing floors, standing, walking slowly, using electric polishing machine 4.5
home activities multiple household tasks all at once, light effort 2.8
home activities multiple household tasks all at once, moderate effort 3.5
home activities multiple household tasks all at once, vigorous effort 4.3
home activities cleaning, house or cabin, general, moderate effort 3.3
home activities dusting or polishing furniture, general 2.3
home activities kitchen activity, general, (e.g., cooking, washing dishes, cleaning up), moderate effort 3.3
home activities cleaning, general (straightening up, changing linen, carrying out trash, light effort 2.5
home activities wash dishes, standing or in general (not broken into stand/walk components) 1.8
home activities wash dishes, clearing dishes from table, walking, light effort 2.5
home activities vacuuming, general, moderate effort 3.3
home activities butchering animals, small 3.0
home activities butchering animal, large, vigorous effort 6.0
home activities cutting and smoking fish, drying fish or meat 2.3
home activities tanning hides, general 4.0
home activities cooking or food preparation, moderate effort 3.5
home activities cooking or food preparation - standing or sitting or in general (not broken into stand/walk components), manual appliances, light effort 2.0
home activities serving food, setting table, implied walking or standing 2.5
home activities cooking or food preparation, walking 2.5
home activities feeding household animals 2.5
home activities putting away groceries (e.g. carrying groceries, shopping without a grocery cart), carrying packages 2.5
home activities carrying groceries upstairs 7.5
home activities cooking Indian bread on an outside stove 3.0
home activities food shopping with or without a grocery cart, standing or walking 2.3
home activities non-food shopping, with or without a cart, standing or walking 2.3
home activities ironing 1.8
home activities knitting, sewing, light effort, wrapping presents, sitting 1.3
home activities sewing with a machine 2.8
home activities laundry, fold or hang clothes, put clothes in washer or dryer, packing suitcase, washing clothes by hand, implied standing, light effort 2.0
home activities laundry, hanging wash, washing clothes by hand, moderate effort 4.0
home activities laundry, putting away clothes, gathering clothes to pack, putting away laundry, implied walking 2.3
home activities making bed, changing linens 3.3
home activities maple syruping/sugar bushing (including carrying buckets, carrying wood) 5.0
home activities moving furniture, household items, carrying boxes 5.8
home activities moving, lifting light loads 5.0
home activities organizing room 4.8
home activities scrubbing floors, on hands and knees, scrubbing bathroom, bathtub, moderate effort 3.5
home activities scrubbing floors, on hands and knees, scrubbing bathroom, bathtub, light effort 2.0
home activities scrubbing floors, on hands and knees, scrubbing bathroom, bathtub, vigorous effort 6.5
home activities sweeping garage, sidewalk or outside of house 4.0
home activities standing, packing/unpacking boxes, occasional lifting of lightweight household items, loading or unloading items in car, moderate effort 3.5
home activities implied walking, putting away household items, moderate effort 3.0
home activities watering plants 2.5
home activities building a fire inside 2.5
home activities moving household items upstairs, carrying boxes or furniture 9.0
home activities standing, light effort tasks (pump gas, change light bulb, etc.) 2.0
home activities walking, moderate effort tasks, non-cleaning (readying to leave, shut/lock doors, close windows, etc.) 3.5
home activities sitting, playing with child(ren), light effort, only active periods 2.2
home activities standing, playing with child(ren) light effort, only active periods 2.8
home activities walking/running, playing with child(ren), moderate effort, only active periods 3.5
home activities walking/running, playing with child(ren), vigorous effort, only active periods 5.8
home activities walking and carrying small child, child weighing 15 lbs or more 3.0
home activities walking and carrying small child, child weighing less than 15 lbs 2.3
home activities standing, holding child 2.0
home activities child care, infant, general 2.5
home activities child care, sitting/kneeling (e.g., dressing, bathing, grooming, feeding, occasional lifting of child), light effort, general 2.0
home activities child care, standing (e.g., dressing, bathing, grooming, feeding, occasional lifting of child), moderate effort 3.0
home activities reclining with baby 1.5
home activities breastfeeding, sitting or reclining 2.0
home activities sit, playing with animals, light effort, only active periods 2.5
home activities stand, playing with animals, light effort, only active periods 2.8
home activities walk/run, playing with animals, general, light effort, only active periods 3.0
home activities walk/run, playing with animals, moderate effort, only active periods 4.0
home activities walk/run, playing with animals, vigorous effort, only active periods 5.0
home activities standing, bathing dog 3.5
home activities animal care, household animals, general 2.3
home activities elder care, disabled adult, bathing, dressing, moving into and out of bed, only active periods 4.0
home activities elder care, disabled adult, feeding, combing hair, light effort, only active periods 2.3
home repair airplane repair 3.0
home repair automobile body work 4.0
home repair automobile repair, light or moderate effort 3.3
home repair carpentry, general, workshop ( 620) 3.0
home repair carpentry, outside house, installing rain gutters ( 640),carpentry, outside house, building a fence 6.0
home repair carpentry, outside house, building a fence 3.8
home repair carpentry, finishing or refinishing cabinets or furniture 3.3
home repair carpentry, sawing hardwood 6.0
home repair carpentry, home remodeling tasks, moderate effort 4.0
home repair carpentry, home remodeling tasks, light effort 2.3
home repair caulking, chinking log cabin 5.0
home repair caulking, except log cabin 4.5
home repair cleaning gutters 5.0
home repair excavating garage 5.0
home repair hanging storm windows 5.0
home repair hanging sheet rock inside house 5.0
home repair hammering nails 3.0
home repair home repair, general, light effort 2.5
home repair home repair, general, moderate effort 4.5
home repair home repair, general, vigorous effort 6.0
home repair laying or removing carpet 4.5
home repair laying tile or linoleum,repairing appliances 3.8
home repair repairing appliances 3.0
home repair painting, outside home ( 650) 5.0
home repair painting inside house,wallpapering, scraping paint 3.3
home repair painting, ( 630) 4.5
home repair plumbing, general 3.0
home repair put on and removal of tarp - sailboat 3.0
home repair roofing 6.0
home repair sanding floors with a power sander 4.5
home repair scraping and painting sailboat or powerboat 4.5
home repair sharpening tools 2.0
home repair spreading dirt with a shovel 5.0
home repair washing and waxing hull of sailboat or airplane 4.5
home repair washing and waxing car 2.0
home repair washing fence, painting fence, moderate effort 4.5
home repair wiring, tapping-splicing 3.3
inactivity quiet/light lying quietly and watching television 1.0
inactivity quiet/light lying quietly, doing nothing, lying in bed awake, listening to music (not talking or reading) 1.3
inactivity quiet/light sitting quietly and watching television 1.3
inactivity quiet/light sitting quietly, general 1.3
inactivity quiet/light sitting quietly, fidgeting, general, fidgeting hands 1.5
inactivity quiet/light sitting, fidgeting feet 1.8
inactivity quiet/light sitting, smoking 1.3
inactivity quiet/light sitting, listening to music (not talking or reading) or watching a movie in a theater 1.5
inactivity quiet/light sitting at a desk, resting head in hands 1.3
inactivity quiet/light sleeping 0.95
inactivity quiet/light standing quietly, standing in a line 1.3
inactivity quiet/light standing, fidgeting 1.8
inactivity quiet/light reclining, writing 1.3
inactivity quiet/light reclining, talking or talking on phone 1.3
inactivity quiet/light reclining, reading 1.3
inactivity quiet/light meditating 1.0
lawn and garden carrying, loading or stacking wood, loading/unloading or carrying lumber, light-to-moderate effort 3.3
lawn and garden carrying, loading or stacking wood, loading/unloading or carrying lumber 5.5
lawn and garden chopping wood, splitting logs, moderate effort 4.5
lawn and garden chopping wood, splitting logs, vigorous effort 6.3
lawn and garden clearing light brush, thinning garden, moderate effort 3.5
lawn and garden clearing brush/land, undergrowth, or ground, hauling branches, wheelbarrow chores, vigorous effort 6.3
lawn and garden digging sandbox, shoveling sand 5.0
lawn and garden digging, spading, filling garden, composting, light-to-moderate effort 3.5
lawn and garden digging, spading, filling garden, compositing, ( 590) 5.0
lawn and garden digging, spading, filling garden, composting, vigorous effort 7.8
lawn and garden driving tractor 2.8
lawn and garden felling trees, large size 8.3
lawn and garden felling trees, small-medium size 5.3
lawn and garden gardening with heavy power tools, tilling a garden, chain saw 5.8
lawn and garden gardening, using containers, older adults > 60 years 2.3
lawn and garden irrigation channels, opening and closing ports 4.0
lawn and garden laying crushed rock 6.3
lawn and garden laying sod 5.0
lawn and garden mowing lawn, general 5.5
lawn and garden mowing lawn, riding mower ( 550) 2.5
lawn and garden mowing lawn, walk, hand mower ( 570) 6.0
lawn and garden mowing lawn, walk, power mower, moderate or vigorous effort 5.0
lawn and garden mowing lawn, power mower, light or moderate effort ( 590) 4.5
lawn and garden operating snow blower, walking 2.5
lawn and garden planting, potting, transplanting seedlings or plants, light effort 2.0
lawn and garden planting seedlings, shrub, stooping, moderate effort 4.3
lawn and garden planting crops or garden, stooping, moderate effort 4.3
lawn and garden planting trees 4.5
lawn and garden raking lawn or leaves, moderate effort 3.8
lawn and garden raking lawn ( 600) 4.0
lawn and garden raking roof with snow rake 4.0
lawn and garden riding snow blower 3.0
lawn and garden sacking grass, leaves 4.0
lawn and garden shoveling dirt or mud 5.5
lawn and garden shoveling snow, by hand, moderate effort 5.3
lawn and garden shoveling snow, by hand ( 610) 6.0
lawn and garden shoveling snow, by hand, vigorous effort 7.5
lawn and garden trimming shrubs or trees, manual cutter 4.0
lawn and garden trimming shrubs or trees, power cutter, using leaf blower, edge, moderate effort 3.5
lawn and garden walking, applying fertilizer or seeding a lawn, push applicator 3.0
lawn and garden watering lawn or garden, standing or walking 1.5
lawn and garden weeding, cultivating garden, light-to-moderate effort 3.5
lawn and garden weeding, cultivating garden ( 580) 4.5
lawn and garden weeding, cultivating garden, using a hoe, moderate-to-vigorous effort 5.0
lawn and garden gardening, general, moderate effort 3.8
lawn and garden picking fruit off trees, picking fruits/vegetables, moderate effort 3.5
lawn and garden picking fruit off trees, gleaning fruits, picking fruits/vegetables, climbing ladder to pick fruit, vigorous effort 4.5
lawn and garden implied walking/standing - picking up yard, light, picking flowers or vegetables 3.3
lawn and garden walking, gathering gardening tools 3.0
lawn and garden wheelbarrow, pushing garden cart or wheelbarrow 5.5
lawn and garden yard work, general, light effort 3.0
lawn and garden yard work, general, moderate effort 4.0
lawn and garden yard work, general, vigorous effort 6.0
miscellaneous board game playing, sitting 1.5
miscellaneous casino gambling, standing 2.5
miscellaneous card playing, sitting 1.5
miscellaneous chess game, sitting 1.5
miscellaneous copying documents, standing 1.5
miscellaneous drawing, writing, painting, standing 1.8
miscellaneous laughing, sitting 1.0
miscellaneous sitting, reading, book, newspaper, etc. 1.3
miscellaneous sitting, writing, desk work, typing 1.3
miscellaneous sitting, playing traditional video game, computer game 1.0
miscellaneous standing, talking in person, on the phone, computer, or text messaging, light effort 1.8
miscellaneous sitting, talking in person, on the phone, computer, or text messaging, light effort 1.5
miscellaneous sitting, studying, general, including reading and/or writing, light effort 1.3
miscellaneous sitting, in class, general, including note-taking or class discussion 1.8
miscellaneous standing, reading 1.8
miscellaneous standing, miscellaneous 2.5
miscellaneous sitting, arts and crafts, carving wood, weaving, spinning wool, light effort 1.8
miscellaneous sitting, arts and crafts, carving wood, weaving, spinning wool, moderate effort 3.0
miscellaneous standing, arts and crafts, sand painting, carving, weaving, light effort 2.5
miscellaneous standing, arts and crafts, sand painting, carving, weaving, moderate effort 3.3
miscellaneous standing, arts and crafts, sand painting, carving, weaving, vigorous effort 3.5
miscellaneous retreat/family reunion activities involving sitting, relaxing, talking, eating 1.8
miscellaneous retreat/family reunion activities involving playing games with children 3.0
miscellaneous touring/traveling/vacation involving riding in a vehicle 2.0
miscellaneous touring/traveling/vacation involving walking 3.5
miscellaneous camping involving standing, walking, sitting, light-to-moderate effort 2.5
miscellaneous sitting at a sporting event, spectator 1.5
music playing accordion, sitting 1.8
music playing cello, sitting 2.3
music playing conducting orchestra, standing 2.3
music playing double bass, standing 2.5
music playing drums, sitting 3.8
music playing drumming (e.g., bongo, conga, benbe), moderate, sitting 3.0
music playing flute, sitting 2.0
music playing horn, standing 1.8
music playing piano, sitting 2.3
music playing playing musical instruments, general 2.0
music playing organ, sitting 2.0
music playing trombone, standing 3.5
music playing trumpet, standing 1.8
music playing violin, sitting 2.5
music playing woodwind, sitting 1.8
music playing guitar, classical, folk, sitting 2.0
music playing guitar, rock and roll band, standing 3.0
music playing marching band, baton twirling, walking, moderate pace, general 4.0
music playing marching band, playing an instrument, walking, brisk pace, general 5.5
music playing marching band, drum major, walking 3.5
occupation active workstation, treadmill desk, walking 2.3
occupation airline flight attendant 3.0
occupation bakery, general, moderate effort 4.0
occupation bakery, light effort 2.0
occupation bookbinding 2.3
occupation building road, driving heavy machinery 6.0
occupation building road, directing traffic, standing 2.0
occupation carpentry, general, light effort 2.5
occupation carpentry, general, moderate effort 4.3
occupation carpentry, general, heavy or vigorous effort 7.0
occupation carrying heavy loads (e.g., bricks, tools) 8.0
occupation carrying moderate loads up stairs, moving boxes 25-49 lbs 8.0
occupation chambermaid, hotel housekeeper, making bed, cleaning bathroom, pushing cart 4.0
occupation coal mining, drilling coal, rock 5.3
occupation coal mining, erecting supports 5.0
occupation coal mining, general 5.5
occupation coal mining, shoveling coal 6.3
occupation cook, chef 2.5
occupation construction, outside, remodeling, new structures (e.g., roof repair, miscellaneous) 4.0
occupation custodial work, light effort (e.g., cleaning sink and toilet, dusting, vacuuming, light cleaning) 2.3
occupation custodial work, moderate effort (e.g., electric buffer, feathering arena floors, mopping, taking out trash, vacuuming) 3.8
occupation electrical work (e.g., hook up wire, tapping-splicing) 3.3
occupation engineer (e.g., mechanical or electrical) 1.8
occupation farming, vigorous effort (e.g., baling hay, cleaning barn) 7.8
occupation farming, moderate effort (e.g., feeding animals, chasing cattle by walking and/or horseback, spreading manure, harvesting crops) 4.8
occupation farming, light effort (e.g., cleaning animal sheds, preparing animal feed) 2.0
occupation farming, driving tasks (e.g., driving tractor or harvester) 2.8
occupation farming, feeding small animals 3.5
occupation farming, feeding cattle, horses 4.3
occupation farming, hauling water for animals, general hauling water,farming, general hauling water 4.3
occupation farming, taking care of animals (e.g., grooming, brushing, shearing sheep, assisting with birthing, medical care, branding), general 4.5
occupation farming, rice, planting, grain milling activities 3.8
occupation farming, milking by hand, cleaning pails, moderate effort 3.5
occupation farming, milking by machine, light effort 1.3
occupation fire fighter, general 8.0
occupation fire fighter, rescue victim, automobile accident, using pike pole 6.8
occupation fire fighter, raising and climbing ladder with full gear, simulated fire supression 8.0
occupation fire fighter, hauling hoses on ground, carrying/hoisting equipment, breaking down walls etc., wearing full gear 9.0
occupation fishing, commercial, light effort 3.5
occupation fishing, commercial, moderate effort 5.0
occupation fishing, commercial, vigorous effort 7.0
occupation forestry, ax chopping, very fast, 1.25 kg axe, 51 blows/min, extremely vigorous effort 17.5
occupation forestry, ax chopping, slow, 1.25 kg axe, 19 blows/min, moderate effort 5.0
occupation forestry, ax chopping, fast, 1.25 kg axe, 35 blows/min, vigorous effort 8.0
occupation forestry, moderate effort (e.g., sawing wood with power saw, weeding, hoeing) 4.5
occupation forestry, vigorous effort (e.g., barking, felling, or trimming trees, carrying or stacking logs, planting seeds, sawing lumber by hand) 8.0
occupation furriery 4.5
occupation garbage collector, walking, dumping bins into truck 4.0
occupation hairstylist (e.g., plaiting hair, manicure, make-up artist) 1.8
occupation horse grooming, including feeding, cleaning stalls, bathing, brushing, clipping, longeing and exercising horses 7.3
occupation horse, feeding, watering, cleaning stalls, implied walking and lifting loads 4.3
occupation horse racing, galloping 7.3
occupation horse racing, trotting 5.8
occupation horse racing, walking 3.8
occupation kitchen maid 3.0
occupation lawn keeper, yard work, general 4.0
occupation laundry worker 3.3
occupation locksmith 3.0
occupation machine tooling (e.g., machining, working sheet metal, machine fitter, operating lathe, welding) light-to-moderate effort 3.0
occupation Machine tooling, operating punch press, moderate effort 5.0
occupation manager, property 1.8
occupation manual or unskilled labor, general, light effort 2.8
occupation manual or unskilled labor, general, moderate effort 4.5
occupation manual or unskilled labor, general, vigorous effort 6.5
occupation masonry, concrete, moderate effort 4.3
occupation masonry, concrete, light effort 2.5
occupation massage therapist, standing 4.0
occupation moving, carrying or pushing heavy objects, 75 lbs or more, only active time (e.g., desks, moving van work) 7.5
occupation skindiving or SCUBA diving as a frogman, Navy Seal 12.0
occupation operating heavy duty equipment, automated, not driving 2.5
occupation orange grove work, picking fruit 4.5
occupation painting,house, furniture, moderate effort 3.3
occupation plumbing activities 3.0
occupation printing, paper industry worker, standing 2.0
occupation police, directing traffic, standing 2.5
occupation police, driving a squad car, sitting 2.5
occupation police, riding in a squad car, sitting 1.3
occupation police, making an arrest, standing 4.0
occupation postal carrier, walking to deliver mail 2.3
occupation shoe repair, general 2.0
occupation shoveling, digging ditches 7.8
occupation shoveling, more than 16 lbs/minute, deep digging, vigorous effort 8.8
occupation shoveling, less than 10 lbs/minute, moderate effort 5.0
occupation shoveling, 10 to 15 lbs/minute, vigorous effort 6.5
occupation sitting tasks, light effort (e.g., office work, chemistry lab work, computer work, light assembly repair, watch repair, reading, desk work) 1.5
occupation sitting meetings, light effort, general, and/or with talking involved (e.g., eating at a business meeting) 1.5
occupation sitting tasks, moderate effort (e.g., pushing heavy levers, riding mower/forklift, crane operation) 2.5
occupation sitting, teaching stretching or yoga, or light effort exercise class 2.8
occupation standing tasks, light effort (e.g., bartending, store clerk, assembling, filing, duplicating, librarian, putting up a Christmas tree, standing and talking at work, changing clothes when teaching physical education, standing) 3.0
occupation standing, light/moderate effort (e.g., assemble/repair heavy parts, welding,stocking parts,auto repair,standing, packing boxes, nursing patient care) 3.0
occupation standing, moderate effort, lifting items continuously, 10 – 20 lbs, with limited walking or resting 4.5
occupation standing, moderate effort, intermittent lifting 50 lbs, hitch/twisting ropes 3.5
occupation standing, moderate/heavy tasks (e.g., lifting more than 50 lbs, masonry, painting, paper hanging) 4.5
occupation steel mill, moderate effort (e.g., fettling, forging, tipping molds) 5.3
occupation steel mill, vigorous effort (e.g., hand rolling, merchant mill rolling, removing slag, tending furnace) 8.3
occupation tailoring, cutting fabric 2.3
occupation tailoring, general 2.5
occupation tailoring, hand sewing 1.8
occupation tailoring, machine sewing 2.5
occupation tailoring, pressing 3.5
occupation tailoring, weaving, light effort (e.g., finishing operations, washing, dyeing, inspecting cloth, counting yards, paperwork) 2.0
occupation tailoring, weaving, moderate effort (e.g., spinning and weaving operations, delivering boxes of yam to spinners, loading of warp bean, pinwinding, conewinding, warping, cloth cutting) 4.0
occupation truck driving, loading and unloading truck, tying down load, standing, walking and carrying heavy loads 6.5
occupation Truch, driving delivery truck, taxi, shuttlebus, school bus 2.0
occupation typing, electric, manual or computer 1.3
occupation using heavy power tools such as pneumatic tools (e.g., jackhammers, drills) 6.3
occupation using heavy tools (not power) such as shovel, pick, tunnel bar, spade 8.0
occupation walking on job, less than 2.0 mph, very slow speed, in office or lab area 2.0
occupation walking on job, 3.0 mph, in office, moderate speed, not carrying anything 3.5
occupation walking on job, 3.5 mph, in office, brisk speed, not carrying anything 4.3
occupation walking on job, 2.5 mph, slow speed and carrying light objects less than 25 lbs 3.5
occupation walking, gathering things at work, ready to leave 3.0
occupation walking, 2.5 mph, slow speed, carrying heavy objects more than 25 lbs 3.8
occupation walking, 3.0 mph, moderately and carrying light objects less than 25 lbs 4.5
occupation walking, pushing a wheelchair 3.5
occupation walking, 3.5 mph, briskly and carrying objects less than 25 lbs 4.8
occupation walking or walk downstairs or standing, carrying objects about 25 to 49 lbs 5.0
occupation walking or walk downstairs or standing, carrying objects about 50 to 74 lbs 6.5
occupation walking or walk downstairs or standing, carrying objects about 75 to 99 lbs 7.5
occupation walking or walk downstairs or standing, carrying objects about 100 lbs or more 8.5
occupation working in scene shop, theater actor, backstage employee 3.0
running jog/walk combination (jogging component of less than 10 minutes) ( 180) 6.0
running jogging, general 7.0
running jogging, in place 8.0
running jogging, on a mini-tramp 4.5
running Running, 4 mph (13 min/mile) 6.0
running running, 5 mph (12 min/mile) 8.3
running running, 5.2 mph (11.5 min/mile) 9.0
running running, 6 mph (10 min/mile) 9.8
running running, 6.7 mph (9 min/mile) 10.5
running running, 7 mph (8.5 min/mile) 11.0
running running, 7.5 mph (8 min/mile) 11.5
running running, 8 mph (7.5 min/mile) 11.8
running running, 8.6 mph (7 min/mile) 12.3
running running, 9 mph (6.5 min/mile) 12.8
running running, 10 mph (6 min/mile) 14.5
running running, 11 mph (5.5 min/mile) 16.0
running running, 12 mph (5 min/mile) 19.0
running running, 13 mph (4.6 min/mile) 19.8
running running, 14 mph (4.3 min/mile) 23.0
running running, cross country 9.0
running running, ( 200) 8.0
running running, stairs, up 15.0
running running, on a track, team practice 10.0
running running, training, pushing a wheelchair or baby carrier 8.0
running running, marathon 13.3
self care getting ready for bed, general, standing 2.3
self care sitting on toilet, eliminating while standing or squating 1.8
self care bathing, sitting 1.5
self care dressing, undressing, standing or sitting 2.5
self care eating, sitting 1.5
self care talking and eating or eating only, standing 2.0
self care taking medication, sitting or standing 1.5
self care grooming, washing hands, shaving, brushing teeth, putting on make-up, sitting or standing 2.0
self care hairstyling, standing 2.5
self care having hair or nails done by someone else, sitting 1.3
self care showering, toweling off, standing 2.0
sexual activity active, vigorous effort 2.8
sexual activity general, moderate effort 1.8
sexual activity passive, light effort, kissing, hugging 1.3
sports Alaska Native Games, Eskimo Olympics, general 5.5
sports archery, non-hunting 4.3
sports badminton, competitive ( 450) 7.0
sports badminton, social singles and doubles, general 5.5
sports basketball, game ( 490) 8.0
sports basketball, non-game, general ( 480) 6.0
sports basketball, general 6.5
sports basketball, officiating ( 500) 7.0
sports basketball, shooting baskets 4.5
sports basketball, drills, practice 9.3
sports basketball, wheelchair 7.8
sports billiards 2.5
sports bowling ( 390) 3.0
sports bowling, indoor, bowling alley 3.8
sports boxing, in ring, general 12.8
sports boxing, punching bag 5.5
sports boxing, sparring 7.8
sports broomball 7.0
sports children’s games, adults playing (e.g., hopscotch, 4-square, dodgeball, playground apparatus, t-ball, tetherball, marbles, arcade games), moderate effort 5.8
sports cheerleading, gymnastic moves, competitive 6.0
sports coaching, football, soccer, basketball, baseball, swimming, etc. 4.0
sports coaching, actively playing sport with players 8.0
sports cricket, batting, bowling, fielding 4.8
sports croquet 3.3
sports curling 4.0
sports darts, wall or lawn 2.5
sports drag racing, pushing or driving a car 6.0
sports auto racing, open wheel 8.5
sports fencing 6.0
sports football, competitive 8.0
sports football, touch, flag, general ( 510) 8.0
sports football, touch, flag, light effort 4.0
sports football or baseball, playing catch 2.5
sports frisbee playing, general 3.0
sports frisbee, ultimate 8.0
sports golf, general 4.8
sports golf, walking, carrying clubs 4.3
sports golf, miniature, driving range 3.0
sports golf, walking, pulling clubs 5.3
sports golf, using power cart ( 070) 3.5
sports gymnastics, general 3.8
sports hacky sack 4.0
sports handball, general ( 520) 12.0
sports handball, team 8.0
sports high ropes course, multiple elements 4.0
sports hang gliding 3.5
sports hockey, field 7.8
sports hockey, ice, general 8.0
sports hockey, ice, competitive 10.0
sports horseback riding, general 5.5
sports horse chores, feeding, watering, cleaning stalls, implied walking and lifting loads 4.3
sports saddling, cleaning, grooming, harnessing and unharnessing horse 4.5
sports horseback riding, trotting 5.8
sports horseback riding, canter or gallop 7.3
sports horseback riding,walking 3.8
sports horseback riding, jumping 9.0
sports horse cart, driving, standing or sitting 1.8
sports horseshoe pitching, quoits 3.0
sports jai alai 12.0
sports martial arts, different types, slower pace, novice performers, practice 5.3
sports martial arts, different types, moderate pace (e.g., judo, jujitsu, karate, kick boxing, tae kwan do, tai-bo, Muay Thai boxing) 10.3
sports juggling 4.0
sports kickball 7.0
sports lacrosse 8.0
sports lawn bowling, bocce ball, outdoor 3.3
sports moto-cross, off-road motor sports, all-terrain vehicle, general 4.0
sports orienteering 9.0
sports paddleball, competitive 10.0
sports paddleball, casual, general ( 460) 6.0
sports polo, on horseback 8.0
sports racquetball, competitive 10.0
sports racquetball, general ( 470) 7.0
sports rock or mountain climbing ( 470) (Formerly code = 17120) 8.0
sports rock climbing, ascending rock, high difficulty 7.5
sports rock climbing, ascending or traversing rock, low-to-moderate difficulty 5.8
sports rock climbing, rappelling 5.0
sports rodeo sports, general, light effort 4.0
sports rodeo sports, general, moderate effort 5.5
sports rodeo sports, general, vigorous effort 7.0
sports rope jumping, fast pace, 120-160 skips/min 12.3
sports rope jumping, moderate pace, 100-120 skips/min, general, 2 foot skip, plain bounce 11.8
sports rope jumping, slow pace, < 100 skips/min, 2 foot skip, rhythm bounce 8.8
sports rugby, union, team, competitive 8.3
sports rugby, touch, non-competitive 6.3
sports shuffleboard 3.0
sports skateboarding, general, moderate effort 5.0
sports skateboarding, competitive, vigorous effort 6.0
sports skating, roller ( 360) 7.0
sports rollerblading, in-line skating, 14.4 km/h (9.0 mph), recreational pace 7.5
sports rollerblading, in-line skating, 17.7 km/h (11.0 mph), moderate pace, exercise training 9.8
sports rollerblading, in-line skating, 21.0 to 21.7 km/h (13.0 to 13.6 mph), fast pace, exercise training 12.3
sports rollerblading, in-line skating, 24.0 km/h (15.0 mph), maximal effort 14.0
sports skydiving, base jumping, bungee jumping 3.5
sports soccer, competitive 10.0
sports soccer, casual, general ( 540) 7.0
sports softball or baseball, fast or slow pitch, general ( 440) 5.0
sports softball, practice 4.0
sports softball, officiating 4.0
sports softball,pitching 6.0
sports sports spectator, very excited, emotional, physically moving 3.3
sports squash ( 530) 12.0
sports squash, general 7.3
sports table tennis, ping pong ( 410) 4.0
sports tai chi, qi gong, general 3.0
sports tai chi, qi gong, sitting, light effort 1.5
sports tennis, general 7.3
sports tennis, doubles ( 430) 6.0
sports tennis, doubles 4.5
sports tennis, singles ( 420) 8.0
sports tennis, hitting balls, non-game play, moderate effort 5.0
sports trampoline, recreational 3.5
sports trampoline, competitive 4.5
sports volleyball ( 400) 4.0
sports volleyball, competitive, in gymnasium 6.0
sports volleyball, non-competitive, 6 - 9 member team, general 3.0
sports volleyball, beach, in sand 8.0
sports wrestling (one match = 5 minutes) 6.0
sports wallyball, general 7.0
sports track and field (e.g., shot, discus, hammer throw) 4.0
sports track and field (e.g., high jump, long jump, triple jump, javelin, pole vault) 6.0
sports track and field (e.g., steeplechase, hurdles) 10.0
transportation automobile or light truck (not a semi) driving 2.5
transportation riding in a car or truck 1.3
transportation riding in a bus or train 1.3
transportation flying airplane or helicopter 1.8
transportation motor scooter, motorcycle 3.5
transportation pulling rickshaw 6.3
transportation pushing plane in and out of hangar 6.0
transportation truck, semi, tractor, > 1 ton, or bus, driving 2.5
transportation walking for transportation, 2.8-3.2 mph, level, moderate pace, firm surface 3.5
walking backpacking ( 050) 7.0
walking backpacking, hiking or organized walking with a daypack 7.8
walking carrying 15 pound load (e.g. suitcase), level ground or downstairs 5.0
walking carrying 15 lb child, slow walking 2.3
walking carrying load upstairs, general 8.3
walking carrying 1 to 15 lb load, upstairs 5.0
walking carrying 16 to 24 lb load, upstairs 6.0
walking carrying 25 to 49 lb load, upstairs 8.0
walking carrying 50 to 74 lb load, upstairs 10.0
walking carrying > 74 lb load, upstairs 12.0
walking loading /unloading a car, implied walking 3.5
walking climbing hills, no load 6.3
walking climbing hills with 0 to 9 lb load 6.5
walking climbing hills with 10 to 20 lb load 7.3
walking climbing hills with 21 to 42 lb load 8.3
walking climbing hills with 42+ lb load 9.0
walking descending stairs 3.5
walking hiking, cross country ( 040) 6.0
walking hiking or walking at a normal pace through fields and hillsides 5.3
walking bird watching, slow walk 2.5
walking marching, moderate speed, military, no pack 4.5
walking marching rapidly, military, no pack 8.0
walking pushing or pulling stroller with child or walking with children, 2.5 to 3.1 mph 4.0
walking pushing a wheelchair, non-occupational 3.8
walking race walking 6.5
walking stair climbing, using or climbing up ladder ( 030) 8.0
walking stair climbing, slow pace 4.0
walking stair climbing, fast pace 8.8
walking using crutches 5.0
walking walking, household 2.0
walking walking, less than 2.0 mph, level, strolling, very slow 2.0
walking walking, 2.0 mph, level, slow pace, firm surface 2.8
walking walking for pleasure ( 010) 3.5
walking walking from house to car or bus, from car or bus to go places, from car or bus to and from the worksite 2.5
walking walking to neighbor’s house or family’s house for social reasons 2.5
walking walking the dog 3.0
walking walking, 2.5 mph, level, firm surface 3.0
walking walking, 2.5 mph, downhill 3.3
walking walking, 2.8 to 3.2 mph, level, moderate pace, firm surface 3.5
walking walking, 3.5 mph, level, brisk, firm surface, walking for exercise 4.3
walking walking, 2.9 to 3.5 mph, uphill, 1 to 5% grade 5.3
walking walking, 2.9 to 3.5 mph, uphill, 6% to 15% grade 8.0
walking walking, 4.0 mph, level, firm surface, very brisk pace 5.0
walking walking, 4.5 mph, level, firm surface, very, very brisk 7.0
walking walking, 5.0 mph, level, firm surface 8.3
walking walking, 5.0 mph, uphill, 3% grade 9.8
walking walking, for pleasure, work break 3.5
walking walking, grass track 4.8
walking walking, normal pace, plowed field or sand 4.5
walking walking, to work or class ( 015) 4.0
walking walking, to and from an outhouse 2.5
walking walking, for exercise, 3.5 to 4 mph, with ski poles, Nordic walking, level, moderate pace 4.8
walking walking, for exercise, 5.0 mph, with ski poles, Nordic walking, level, fast pace 9.5
walking walking, for exercise, with ski poles, Nordic walking, uphill 6.8
walking walking, backwards, 3.5 mph, level 6.0
walking walking, backwards, 3.5 mph, uphill, 5% grade 8.0
water activities boating, power, driving 2.5
water activities boating, power, passenger, light 1.3
water activities canoeing, on camping trip ( 270) 4.0
water activities canoeing, harvesting wild rice, knocking rice off the stalks 3.3
water activities canoeing, portaging 7.0
water activities canoeing, rowing, 2.0-3.9 mph, light effort 2.8
water activities canoeing, rowing, 4.0-5.9 mph, moderate effort 5.8
water activities canoeing, rowing, kayaking, competition, >6 mph, vigorous effort 12.5
water activities canoeing, rowing, for pleasure, general ( 250) 3.5
water activities canoeing, rowing, in competition, or crew or sculling ( 260) 12.0
water activities diving, springboard or platform 3.0
water activities kayaking, moderate effort 5.0
water activities paddle boat 4.0
water activities sailing, boat and board sailing, windsurfing, ice sailing, general ( 235) 3.0
water activities sailing, in competition 4.5
water activities sailing, Sunfish/Laser/Hobby Cat, Keel boats, ocean sailing, yachting, leisure 3.3
water activities skiing, water or wakeboarding ( 220) 6.0
water activities jet skiing, driving, in water 7.0
water activities skindiving, fast 15.8
water activities skindiving, moderate 11.8
water activities skindiving, scuba diving, general ( 310) 7.0
water activities snorkeling ( 310) 5.0
water activities surfing, body or board, general 3.0
water activities surfing, body or board, competitive 5.0
water activities paddle boarding, standing 6.0
water activities swimming laps, freestyle, fast, vigorous effort 9.8
water activities swimming laps, freestyle, front crawl, slow, light or moderate effort 5.8
water activities swimming, backstroke, general, training or competition 9.5
water activities swimming, backstroke, recreational 4.8
water activities swimming, breaststroke, general, training or competition 10.3
water activities swimming, breaststroke, recreational 5.3
water activities swimming, butterfly, general 13.8
water activities swimming, crawl, fast speed, ~75 yards/minute, vigorous effort 10.0
water activities swimming, crawl, medium speed, ~50 yards/minute, vigorous effort 8.3
water activities swimming, lake, ocean, river (s 280, 295) 6.0
water activities swimming, leisurely, not lap swimming, general 6.0
water activities swimming, sidestroke, general 7.0
water activities swimming, synchronized 8.0
water activities swimming, treading water, fast, vigorous effort 9.8
water activities swimming, treading water, moderate effort, general 3.5
water activities tubing, floating on a river, general 2.3
water activities water aerobics, water calisthenics 5.5
water activities water polo 10.0
water activities water volleyball 3.0
water activities water jogging 9.8
water activities water walking, light effort, slow pace 2.5
water activities water walking, moderate effort, moderate pace 4.5
water activities water walking, vigorous effort, brisk pace 6.8
water activities whitewater rafting, kayaking, or canoeing 5.0
water activities windsurfing, not pumping for speed 5.0
water activities windsurfing or kitesurfing, crossing trial 11.0
water activities windsurfing, competition, pumping for speed 13.5
winter activities dog sledding, mushing 7.5
winter activities dog sledding, passenger 2.5
winter activities moving ice house, set up/drill holes 6.0
winter activities ice fishing, sitting 2.0
winter activities skating, ice dancing 14.0
winter activities skating, ice, 9 mph or less 5.5
winter activities skating, ice, general ( 360) 7.0
winter activities skating, ice, rapidly, more than 9 mph, not competitive 9.0
winter activities skating, speed, competitive 13.3
winter activities ski jumping, climb up carrying skis 7.0
winter activities skiing, general 7.0
winter activities skiing, cross country, 2.5 mph, slow or light effort, ski walking 6.8
winter activities skiing, cross country, 4.0-4.9 mph, moderate speed and effort, general 9.0
winter activities skiing, cross country, 5.0-7.9 mph, brisk speed, vigorous effort 12.5
winter activities skiing, cross country, >8.0 mph, elite skier, racing 15.0
winter activities skiing, cross country, hard snow, uphill, maximum, snow mountaineering 15.5
winter activities skiing, cross-country, skating 13.3
winter activities skiing, cross-country, biathlon, skating technique 13.5
winter activities skiing, downhill, alpine or snowboarding, light effort, active time only 4.3
winter activities skiing, downhill, alpine or snowboarding, moderate effort, general, active time only 5.3
winter activities skiing, downhill, vigorous effort, racing 8.0
winter activities skiing, roller, elite racers 12.5
winter activities sledding, tobogganing, bobsledding, luge ( 370) 7.0
winter activities snow shoeing, moderate effort 5.3
winter activities snow shoeing, vigorous effort 10.0
winter activities snowmobiling, driving, moderate 3.5
winter activities snowmobiling, passenger 2.0
winter activities snow shoveling, by hand, moderate effort 5.3
winter activities snow shoveling, by hand, vigorous effort 7.5
winter activities snow blower, walking and pushing 2.5
religious activities sitting in church, in service, attending a ceremony, sitting quietly 1.3
religious activities sitting, playing an instrument at church 2.0
religious activities sitting in church, talking or singing, attending a ceremony, sitting, active participation 1.8
religious activities sitting, reading religious materials at home 1.3
religious activities standing quietly in church, attending a ceremony 1.3
religious activities standing, singing in church, attending a ceremony, standing, active participation 2.0
religious activities kneeling in church or at home, praying 1.3
religious activities standing, talking in church 1.8
religious activities walking in church 2.0
religious activities walking, less than 2.0 mph, very slow 2.0
religious activities walking, 3.0 mph, moderate speed, not carrying anything 3.5
religious activities walking, 3.5 mph, brisk speed, not carrying anything 4.3
religious activities walk/stand combination for religious purposes, usher 2.0
religious activities praise with dance or run, spiritual dancing in church 5.0
religious activities serving food at church 2.5
religious activities preparing food at church 2.0
religious activities washing dishes, cleaning kitchen at church 3.3
religious activities eating at church 1.5
religious activities eating/talking at church or standing eating, American Indian Feast days 2.0
religious activities cleaning church 3.3
religious activities general yard work at church 4.0
religious activities standing, moderate effort (e.g., lifting heavy objects, assembling at fast rate) 3.5
religious activities Standing, moderate-to-heavy effort, manual labor, lifting ? 50 lbs, heavy maintenance 4.5
religious activities typing, electric, manual, or computer 1.3
volunteer activities sitting, meeting, general, and/or with talking involved 1.5
volunteer activities sitting, light office work, in general 1.5
volunteer activities sitting, moderate work 2.5
volunteer activities standing, light work (filing, talking, assembling) 2.3
volunteer activities sitting, child care, only active periods 2.0
volunteer activities standing, child care, only active periods 3.0
volunteer activities walk/run play with children, moderate, only active periods 3.5
volunteer activities walk/run play with children, vigorous, only active periods 5.8
volunteer activities standing, light/moderate work (e.g., pack boxes, assemble/repair, set up chairs/furniture) 3.0
volunteer activities standing, moderate (lifting 50 lbs., assembling at fast rate) 3.5
volunteer activities standing, moderate/heavy work 4.5
volunteer activities typing, electric, manual, or computer 1.3
volunteer activities walking, less than 2.0 mph, very slow 2.0
volunteer activities walking, 3.0 mph, moderate speed, not carrying anything 3.5
volunteer activities walking, 3.5 mph, brisk speed, not carrying anything 4.3
volunteer activities walking, 2.5 mph slowly and carrying objects less than 25 lbs 3.5
volunteer activities walking, 3.0 mph moderately and carrying objects less than 25 lbs, pushing something 4.5
volunteer activities walking, 3.5 mph, briskly and carrying objects less than 25 lbs 4.8
volunteer activities walk/stand combination, for volunteer purposes 3.0