Moderate. 3.0-6.0 METs: Vigorous >6.0 METS: Walking slowly; Sitting using computer; Standing light work (cooking, washing dishes) Fishing sitting; Playing most instruments; Walking very brisk (4 mph) Cleaning heavy (washing windows, vacuuming, mopping) Mowing lawn (power mower) Bicycling light effort (10-12 mph) Bad minton recreational; Tennis doubles; Hiking
Tennis, doubles 102 Tennis, singles 178 Volleyball, game 232 ... Rowing, moderate 179 Rowing, vigorous effort 203 Scuba diving 203 Swimming, leisure 133
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Swimming, moderate pace 4.5 Table tennis 4.0 Tai chi 4.0 Tennis, doubles 5.0 Trampoline 3.5 Volleyball, noncompetitive 3.0 Walking, 15 min/mile 5.0 Walking, brisk up hills 6.0 Water skiing 6.0 Weight lifting, heavy workout 6.0 Wrestling 6.0 Vigorous activities (>6 METs)* METs Skiing cross country, vigorous 9.0 Skiing down hill, vigorous 8.0 ...
Table tennis = 4.0 Tennis doubles =5.0 Volleyball – noncompetitive = 3.0-4.0 *On flat, hard surface. Adapted from: MET Values of Common Physical Activities Classified as Light, Moderate or Vigorous Intensity (Data from Ainsworth B, Haskell WL, White MC, et al. Compendium of physical activities: an update of activity codes and MET intensities.
Moderate Examples: brisk walking, water aeorbics, tennis (doubles), biking on level ground, sports involving catch and throw (such as volleyball and baseball) Examples: stair-climbing, carrying small children, mopping floor, scrubbing the bathtub, car washing, general gardening
Doubles tennis counts as moderate exercise, although singles is a bit more strenuous (Picture: Getty) pushing a lawn mower; hiking; skateboarding; rollerblading; volleyball; basketball
Stair climbing, vigorous 267 Stretching 76 Swimming, leisurely 133 Swimming laps, moderate 212 Swimming laps, vigorous 303 Tai chi 121 Tennis, singles 178 Tennis, doubles 133 Vacuuming 87 Volleyball 89 Walking, 2 mph 76 Walking, 3 mph 100 Walking, 4.0 mph 152 Washing car 100 Water aerobics 89 Weight lifting 133 Yard work 111 Yoga 89
choose from. Basically anything counts, as long as it’s at a moderate- or vigorous-intensity for at least 10 minutes at a time. If you’re not sure where to start, here are some examples of weekly activity routines you may want to try. Moderate Aerobic Activity Routines . Monday Tuesday
Here are just a few moderate and vigorous aerobic physical activities.Do these for 10 minutes or more at a time. Moderate Activities. (I can talk while I do them, but I can't sing.) Ballroom and line dancing. Biking on level ground or with few hills. Canoeing. General gardening (raking, trimming shrubs)