ENERGY COST OF HUMAN ACTIVITIES

Activity

METSa

Description

Bicycling

8

Bicycling, general

Bicycling

10

Bicycling, 14-15.9 mph, racing or leisure, fast, vigorous effort

Bicycling

16

Bicycling, > 20 mph, racing, not drafting

Conditioning exercise

7

Bicycling, stationary, general

Conditioning exercise

7

Bicycling, stationary, 150 watts, moderate effort

Conditioning exercise

12.5

Bicycling, stationary, 250 watts, very vigorous effort

Table continued

Activity

METSa

Description

Conditioning exercise

8

Calisthenics, heavy, vigorous effort

Conditioning exercise

8

Circuit training

Conditioning exercise

6

Weight lifting

Conditioning exercise

5.5

Health club exercise, general

Conditioning exercise

9

Stair-treadmill ergometer, general

Conditioning exercise

3.5

Rowing, stationary, 50watts, light effort

Conditioning exercise

12

Rowing, stationary, 200watts, very vigorous effort

Conditioning exercise

6

Teaching aerobics exercise class

Conditioning exercise

4

Water aerobics, water calisthenics

Dancing

4.8

Ballet or modern, twist, jazz, tap, jitterbug

Dancing

5

Aerobic, low impact

Dancing

7

Aerobic, high impact

Dancing

5.5

Ballroom, dancing fast

Fishing and hunting

3

Fishing, general

Fishing and hunting

6

Fishing in stream, in waders

Fishing and hunting

2

Fishing, ice, siting

Fishing and hunting

5

Hunting, general

Home activities

3

Cleaning, heavy or major

Home activities

3

Cleaning, house or cabin, general

Home activities

3.5

Vacuuming

Home activities

2

Cooking or food preparation

Home activities

7.5

Carrying groceries upstairs

Home activities

2.3

Ironing

Home activities

1.5

Sitting—knitting, sewing, light wrapping (presents)

Home activities

4

Walk/run—playing with child(ren), moderate

Home repair

3

Automobile repair

Home repair

3

Carpentry, general workshop

Home repair

4.5

Painting

Home repair

4.5

Washing and waxing hull of sailboat, car, powerboat, airplane

Inactivity quiet

0.9

Sleeping

Inactivity light

1

Reclining—reading

Inactivity light

1

Meditating

Lawn and garden

5.5

Mowing lawn, general

Lawn and garden

2.5

Mowing lawn, riding mower

Lawn and garden

6

Mowing lawn, walk, hand mower

Lawn and garden

4.3

Raking lawn

Lawn and garden

4

Gardening, general

Miscellaneous

1.3

Sitting—reading, book, newspaper, etc.

Miscellaneous

1.5

Sitting—talking or talking on the phone

Music playing

4

Drums

Music playing

2.5

Piano or organ

Music playing

2.5

Violin

Music playing

3

Guitar, rock and roll band (standing)

Occupation

6

Coal mining, general

Occupation

5.5

Construction, outside, remodeling

Occupation

8

Farming, bailing hay, cleaning barn, poultry work

Occupation

2.5

Farming, driving tractor

Occupation

12

Fire fighter, general

Occupation

3.5

Locksmith

Activity

METSa

Description

Occupation

2.5

Police, directing traffic (standing)

Occupation

1.3

Police, riding in squad car (sitting)

Occupation

4

Police, making an arrest (standing)

Occupation

1.5

Sitting—light office work, general

Occupation

1.5

Typing, electric, manual, or computer

Running

7

Jogging, general

Running

8

Running, 5 mph (12 min/mile)

Running

12.5

Running, 7.5 mph (8 min/mile)

Running

18

Running, 10.9 mph (5.5 min/mile)

Running

15

Running, stairs, up

Self care

1.5

Bathing (sitting)

Self care

1.5

Eating (sitting)

Sexual activity

1.5

Active, vigorous effort

Sexual activity

1.3

General, moderate effort

Sexual activity

1

Passive, light effort, kissing, hugging

Sports

8

Basketball, game

Sports

2.5

Billiards

Sports

3

Bowling

Sports

5

Children’s games

Sports

9

Football, competitive

Sports

8

Frisbee, ultimate

Sports

4.5

Golf, general

Sports

4.5

Golf, walking and carrying clubs

Sports

3.5

Golf, using power cart

Sports

4

Hacky sack

Sports

8

Hockey, field

Sports

8

Hockey, ice

Sports

4

Juggling

Sports

8

Lacrosse

Sports

11

Rock climbing, ascending rock

Sports

5

Skateboarding

Sports

12

Roller blading (in-line skating)

Sports

10

Soccer, competitive

Sports

7

Soccer, casual, general

Sports

5

Softball or baseball, fast or slow pitch, general

Sports

5

Tennis, doubles

Sports

8

Tennis, singles

Transportation

1

Riding in a car or truck

Walking

7

Backpacking

Walking

6

Hiking, cross country

Walking

2.5

Bird watching

Walking

6.5

Race walking

Walking

2.5

Walking, 2.0 mph, level, slow pace, firm surface

Walking

3.3

Walking, 3.0 mph, level, moderate pace, firm surface

Walking

6.3

Walking, 4.5 mph, level, firm surface, very, very brisk

Water activities

16

Skindiving, fast

Water activities

10

Swimming laps, freestyle, fast, vigorous effort

Water activities

7

Swimming laps, slow, moderate or light effort

Winter activities

7

Skating, ice, general

Table continued

Activity

METSa

Description

Winter activities

7

Skiing, general

Winter activities

7

Skiing, cross country, 2.5 mph, slow or light effort, ski walking

Winter activities

9

Skiing, cross country, 5.0-7.9mph, brisk speed, vigorous effort

Winter activities

8

Skiing, downhill, vigorous effort

Source. Ainsworth, B. E. (2002, January). The Compendium of Physical Activities Tracking Guide. Prevention Research Center, Norman J. Arnold School of Public Health, University of South Carolina. Retrieved November 29, 2003 from http://prevention. sph. sc. edu/tools/ compendiumtracking. pdf.

aThe term MET (metabolic equivalent) is the ratio of a work metabolic rate to the resting metabolic rate. One MET is defined as 1 kcal/kg/ hour and is roughly equivalent to the energy cost of sitting quietly. A MET also is defined as oxygen uptake in ml/kg/min, with one MET roughly equivalent to 3.5 ml/kg/min. Multiples of 1 MET indicate a higher energy cost for a specific activity. For example, a 2 MET activity requires twice the energy cost of sitting quietly.

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