Moderate Activity
3.0 to 6.0 METs
(3.5 to 7 kcal/min) |
Vigorous Activity
Greater than 6.0 METs
(more than 7 kcal/min) |
- 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
- Stationary bicycling—using vigorous effort
|
- Weight training and bodybuilding using free weights, Nautilus or Universal-type weights
|
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- 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
|
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- Softball—fast pitch or slow pitch
- Basketball—shooting baskets
- Coaching children’s or adults’ sports>
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- Most competitive sports
- Football game
- Basketball game
- Wheelchair basketball
- Soccer
- Rugby
- Kickball
- Field or rollerblade hockey
- Lacrosse
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