|
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 |
|
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
|
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.
