PA
Accordion
Active, vigorous effort
Aerobic, general
Aerobic, high impact
Aerobic, low impact
Aerobic, step, with 10
Aerobic, step, with 6
Aerobics
Airplane repair
Anishinaabe Jingle Dancing or other traditional American Indian dancing
Archery (non-hunting)
Automobile body work
Automobile or light truck (not a semi) driving
Automobile repair
Backpacking
Badminton, competitive
Badminton, social singles and doubles, general
Bakery, general, moderate effort
Bakery, light effort
Ballet or modern, twist, jazz, tap, jitterbug
Ballroom, dancing fast
Ballroom, fast (disco, folk, square), line dancing, Irish step dancing, polka, contra, country
Ballroom, slow (e.g. waltz, foxtrot, slow dancing),samba, tango, 19th C, mambo, chacha
Basketball (vigorous)
Basketball, being a referee
Basketball, game
Basketball, non-game, general
Basketball, shooting baskets
Basketball, wheelchair
Bathing (sitting)
Bicycling, 10-11.9 mph, leisure, slow, light effort
Bicycling, 14-15.9 mph, racing or leisure, fast, vigorous effort
Bicycling, 16-19 mph, racing/not drafting or >19 mph drafting, very fast, racing genera
Bicycling, >20 mph, racing, not drafting
Bicycling, BMX or mountain
Bicycling, faster than 10mph, or exact 12-13.9 mph, leisure, moderate effort
Bicycling, general
Bicycling, less than 10 mph, leisure, to work or for pleasure
Bicycling, stationary, 100 watts, light effort
Bicycling, stationary, 150 watts, moderate effort
Bicycling, stationary, 200 watts, vigorous effort
Bicycling, stationary, 250 watts, very vigorous effort
Bicycling, stationary, 50 watts, very light effort
Bicycling, stationary, general
Billiards
Bird watching
Boating, power
Bookbinding
Bowling
Boxing, in ring, general
Boxing, punching bag
Boxing, sparring
Broomball
Building a fire inside
Building road (including hauling debris, driving heavy machinery)
Building road, directing traffic (standing)
Butchering animals
Calisthenics (e.g. pushups, situps, pullups, jumping jacks), heavy, vigorous effort
Calisthenics, home exercise, light or moderate effort, general (example: back exercises), going up & down from floor
Camping involving standing, walking, sitting, light-to-moderate effort
Canoeing, harvesting wild rice, knocking rice off the stalks
Canoeing, on camping trip
Canoeing, portaging
Canoeing, rowing, 2.0-3.9 mph, light effort
Canoeing, rowing, 4.0-5.9 mph, moderate effort
Canoeing, rowing, >6 mph, vigorous effort
Canoeing, rowing, for pleasure, general
Canoeing, rowing, in competition, or crew or sculling
Carpentry, finishing or refinishing cabinets or furniture
Carpentry, general
Carpentry, general, workshop
Carpentry, outside house, installing rain gutters,building a fence,
Carpentry, sawing hardwood
Carpet sweeping, sweeping floors
Carrying 1 to 15 lb load, upstairs
Carrying 16 to 24 lb load, upstairs
Carrying 25 to 49 lb load, upstairs
Carrying 50 to 74 lb load, upstairs
Carrying 74+ lb load, upstairs
Carrying groceries upstairs
Carrying heavy loads, such as bricks
Carrying infant or 15 pound load (e.g. suitcase), level ground or downstairs
Carrying load upstairs, general
Carrying moderate loads up stairs, moving boxes (16-40 pounds)
Carrying small children
Carrying, loading or stacking wood, loading/unloading or carrying lumber
Caulking, chinking log cabin
Caulking, except log cabin
Cello
Chambermaid, making bed (nursing)
Cheerleading
Child care: sitting/kneeling - dressing, bathing, grooming, feeding, occasional lifting of child-light effort, general)
Child care: standing - dressing, bathing, grooming, feeding, occasional lifting of child-light effort
Children
Chopping wood, splitting logs
Circuit training, including some aerobic movement with minimal rest, general
Cleaning church
Cleaning gutters
Cleaning, heavy or major (e.g. wash car, wash windows, clean garage), vigorous effort
Cleaning, house or cabin, general
Cleaning, light (dusting, straightening up, changing linen, carrying out trash
Clearing land, hauling branches, wheelbarrow chores
Climbing hills with 0 to 9 pound load
Climbing hills with 10 to 20 pound load
Climbing hills with 21 to 42 pound load
Climbing hills with 42+ pound load
Coaching: football, soccer, basketball, baseball, swimming, etc.
Coal mining, drilling coal, rock
Coal mining, erecting supports
Coal mining, general
Coal mining, shoveling coal
Conducting
Construction, outside, remodeling
Cooking Indian bread on an outside stove
Cooking or food preparation - standing or sitting or in general (not broken into stand/walk components), manual appliance
Cooking or food preparation - walking
Cricket (batting, bowling)
Croquet
Curling
Custodial work
Custodial work - buffing the floor with electric buffer
Custodial work - cleaning sink and toilet, light effort
Custodial work - dusting, light effort
Custodial work - general cleaning, moderate effort
Custodial work - mopping, moderate effort
Custodial work - take out trash, moderate effort
Custodial work - vacuuming, light effort
Custodial work - vacuuming, moderate effort
Dancing
Darts, wall or lawn
Dead Lift
Digging sandbox
Digging worms, with shovel
Digging, spading, filling garden, composting,
Diving, springboard or platform
Drag racing, pushing or driving a car
Dressing, undressing (standing or sitting)
Driving heavy truck, tractor, bus
Drums
Eating (sitting)
Eating at church
Eating/talking at church or standing eating, American Indian Feast days
Elder care, disabled adult, only active periods
Electrical work, plumbing
Excavating garage
Farming, baling hay, cleaning barn, poultry work,vigorous effort
Farming, chasing cattle or other livestock on horseback, moderate effort
Farming, chasing cattle or other livestock, driving, light effort
Farming, chasing cattle, non-strenuous(walking), moderate effort
Farming, driving harvester, cutting hay, irrigation work
Farming, driving tractor
Farming, feeding cattle, horses
Farming, feeding small animals
Farming, forking straw bales, cleaning corral or barn, vigorous effort
Farming, hauling water for animals, general hauling water
Farming, milking by hand, moderate effort
Farming, milking by machine, light effort
Farming, shoveling grain, moderate effort
Farming, taking care of animals (grooming, brushing, shearing sheep, assisting with birthing, medical care, branding)
Feeding animals
Fencing
Fire fighter, climbing ladder with full gear
Fire fighter, general
Fire fighter, hauling hoses on ground
Fishing and hunting, general
Fishing from boat, sitting
Fishing from river bank and walking
Fishing from river bank, standing
Fishing in stream, in waders
Fishing, ice, sitting
Flute (sitting)
Flying airplane
Food shopping with or without a grocery cart, standing or walking
Footback, also called Hacky Sack (TM)
Football or baseball, playing catch
Football, competitive
Football, touch, flag, general
Forestry, ax chopping, fast
Forestry, ax chopping, slow
Forestry, barking trees
Forestry, carrying logs
Forestry, felling trees
Forestry, general
Forestry, hoeing
Forestry, planting by hand
Forestry, sawing by hand
Forestry, sawing, power
Forestry, trimming trees
Forestry, weeding
Frisbee playing, general
Frisbee, ultimate
Furriery
Gardening with heavy power tools, tilling a garden, chain saw
Gardening, general
Gardening, light
General average for hard exercise (fast walking, aerobics, fast bicycle, running, ...)
General average for light exercise (light workout, stretching, ...)
General average for medium Exercise (bicycle, walking, medium workout, ...)
General yard work at church
General, Greek, Middle Eastern, hula, flamenco, belly, and swing dancing
General, moderate effort
Golf
Golf, general
Golf, miniature, driving range
Golf, using power cart
Golf, walking and carrying clubs
Golf, walking and pulling clubs (See footnote at end of the Compendium
Grooming (washing, shaving, brushing teeth, urinating, washing hands, putting on make-up), sitting or standing
Guitar, classical, folk (sitting)
Guitar, rock and roll band (standing)
Gymnastics, general
Hairstyling
Hand gliding
Handball, general
Handball, team
Hanging storm windows
Having hair or nails done by someone else, sitting
Health club exercise, general
Hiking
Hiking, cross country
Hockey, field
Hockey, ice
Horn
Horse grooming
Horse racing, galloping
Horse racing, trotting
Horse racing, walking
Horseback riding, general
Horseback riding, saddling horse, grooming horse
Horseback riding, trotting
Horseback riding, walking
Horseshoe pitching, quoits
Hunting, bow and arrow or crossbow
Hunting, deer, elk, large game
Hunting, duck, wading
Hunting, general
Hunting, pheasants or grouse
Hunting, rabbit, squirrel, prairie chick, raccoon, small game
Implied standing - laundry, fold or hang clothes, put clothes in washer or dryer, packing suitcase
Implied walking - putting away clothes, gathering clothes to pack, putting away laundry
Implied walking - putting away household items - moderate effort
Implied walking/standing - picking up yard, light, picking flowers or vegetables
Ironing
Jai alai
Jog/walk combination (jogging component of less than 10 minutes)
Jogging on a mini-tramp
Jogging, 5 miles (8km) per hour, normal speed
Jogging, general, usually around 4.5mph
Jogging, in place
Judo, jujitsu, karate, kick boxing, tae kwan do
Juggling
Kayaking
Kickball
Kneeling in church/at home (praying)
Lacrosse
Laying crushed rock
Laying or removing carpet
Laying sod
Laying tile or linoleum, repairing appliances
Lifting items continuously, 10
Light meditating
Light reclining - reading
Light reclining - talking or talking on phone
Light reclining - writing
Loading /unloading a car
Locksmith
Machine tooling, machining, working sheet meta
Machine tooling, operating lathe
Machine tooling, operating punch press
Machine tooling, tapping and drilling
Machine tooling, welding
Making bed
Maple syruping/sugar bushing (including carrying buckets, carrying wood)
Marching band, drum major (walking)
Marching band, playing an instrument, baton twirling (walking)
Marching, rapidly, military
Masonry, concrete
Masseur, masseuse (standing)
Mild stretching
Mopping
Motor scooter, motorcycle
Motor-cross
Moving furniture, household items,carrying boxes
Moving household items upstairs, carrying boxes or furniture
Moving ice house (set up/drill holes, etc.)
Moving, pushing heavy objects, 75 lbs or more (desks, moving van work)
Mowing lawn, general
Mowing lawn, power mower
Mowing lawn, riding mower
Mowing lawn, walk, hand mower
Mowing lawn, walk, power mower
Multiple household tasks all at once, light effort
Multiple household tasks all at once, moderate effort
Multiple household tasks all at once, vigorous effort
Non-food shopping, standing or walking
Operating heavy duty equipment/automated, not driving
Operating snow blower, walking
Orange grove work
Orienteering
Paddle boat
Paddleball, casual, general
Paddleball, competitive
Painting,
Painting, outside home
Painting, papering, plastering, scraping, inside house, hanging sheet rock, remodeling
Passive, light effort, kissing, hugging
Piano or organ
Picking fruit off trees, picking fruits/vegetables, moderate effort
Pistol shooting or trap shooting, standing
Planting seedlings, shrubs
Planting trees
Police, directing traffic (standing)
Police, driving a squad car (sitting)
Police, making an arrest (standing)
Police, riding in a squad car (sitting)
Polo
Praise with dance or run, spiritual dancing in church
Preparing food at church
Printing (standing)
Pushing a wheelchair, non-occupational setting
Pushing or pulling stroller with child or walking with children
Pushing plane in and out of hangar
Put on and removal of tarp - sailboat
Putting away groceries (e.g. carrying groceries, shopping without a grocery cart), carrying packages
Quiet lying quietly, doing nothing, lying in bed awake, listening to music (not talking or reading
Quiet lying quietly, watching television
Quiet sitting quietly and watching television
Quiet sitting quietly, sitting smoking, listening to music (not talking or reading), watching a movie in a theate
Quiet sleeping
Quiet standing quietly (standing in a line)
Race walking
Racquetball, casual, general
Racquetball, competitive
Raking lawn
Raking lawn (Code 600)
Raking roof with snow rake
Reclining with baby
Retreat/family reunion activities involving sitting, relaxing, talking, eating
Riding in a bus
Riding in a car or truck
Riding snow blower
Rock climbing, ascending rock
Rock climbing, rappelling
Rock or mountain climbing
Roller blading (in-line skating)
Roofing
Rope jumping, fast
Rope jumping, moderate, general
Rope jumping, slow
Rowing, stationary ergometer, genera
Rowing, stationary, 100 watts, moderate effort
Rowing, stationary, 150 watts, vigorous effort
Rowing, stationary, 200 watts, very vigorous effort
Rowing, stationary, 50 watts, light effort
Rugby
Running, 10 mph (6 min/mile)
Running, 10.9 mph (5.5 min/mile)
Running, 5 miles (8km) per hour, normal speed
Running, 5 mph (12 min/mile)
Running, 5.2 mph (11.5 min/mile)
Running, 6 miles (10km) per hour, fastish
Running, 6 mph (10 min/mile)
Running, 6.7 mph (9 min/mile)
Running, 7 mph (8.5 min/mile)
Running, 7.5 mph (8 min/mile)
Running, 8 mph (7.5 min/mile)
Running, 8.6 mph (7 min/mile)
Running, 9 mph (6.5 min/mile)
Running, cross country
Running, normal speed (about 5 mph)
Running, on a track, team practice
Running, stairs, up
Running, training, pushing a wheelchair
Sacking grass, leaves
Sailing, boat and board sailing, windsurfing, ice sailing, general
Sailing, in competition
Sailing, Sunfish/Laser/Hobby Cat, Keel boats, ocean sailing, yachting
Sanding floors with a power sander
Scraping and painting sailboat or powerboat
Scrubbing floors, on hands and knees, scrubbing bathroom, bathtub
Serving food at church
Serving food, setting table - implied walking or standing
Shoe repair, general
Shoveling snow, by hand
Shoveling, digging ditches
Shoveling, heavy (more than 16 pounds/minute
Shoveling, light (less than 10 pounds/minute)
Shoveling, moderate (10 to 15 pounds/minute)
Showering, toweling off (standing)
Shuffleboard, lawn bowling
Sit, play ing with animals, light, only active periods
Sitting - arts and crafts, light effort
Sitting - arts and crafts, moderate effort
Sitting - card playing, playing board games
Sitting - in class, general, including note-taking or class discussion
Sitting - knitting, sewing, lt. wrapping (presents)
Sitting - light office work, general (chemistry lab work, light use of hand tools, watch repair or micro-assembly, light assembly/repair), sitting, reading, driving at work
Sitting - light office work, in general, volunteer activity
Sitting - meeting, general, and/or with talking involved
Sitting - moderate work
Sitting - playing with child(ren)
Sitting - reading, book, newspaper, etc.
Sitting - studying, general, including reading and/or writing
Sitting - writing, desk work, typing
Sitting and talking or sitting and talking on the phone
Sitting at a sporting event, spectator
Sitting in church, in service, attending a ceremony, sitting quietly
Sitting in church, talking or singing, attending a ceremony, sitting, active participation
Sitting meetings, general, and/or with talking involved,eatting at a business meeting
Sitting on toilet
Sitting, child care, only active periods
Sitting, playing an instrument at church
Sitting, reading religious materials at home
Sitting; moderate (heavy levers, riding mower/forklift, crane operation) teaching stretching or yoga
Skateboarding
Skating, ice, 9 mph or less
Skating, ice, general
Skating, ice, rapidly, more than 9 mph
Skating, roller
Skating, speed, competitive
Ski jumping (climb up carrying skis)
Ski machine, general
Skiing, cross country, 2.5 mph, slow or light effort, ski walking
Skiing, cross country, 4.0-4.9 mph, moderate speed and effort, genera
Skiing, cross country, 5.0-7.9 mph, brisk speed, vigorous effort
Skiing, cross country, >8.0 mph, racing
Skiing, cross country, hard snow, uphill, maximum, snow mountaineering
Skiing, downhill, light effort
Skiing, downhill, moderate effort, general
Skiing, downhill, vigorous effort, racing
Skiing, general
Skiing, water
Skimobiling
Skindiving or SCUBA diving as a frogman (Navy Seal)
Skindiving, fast
Skindiving, moderate
Skindiving, scuba diving, general
Sky diving
Sledding, tobogganing, bobsledding, luge
Slimnastics, jazzercise
Snorkeling
Snow shoeing
Snowmobiling (snow vehicle)
Soccer
Soccer, casual, general
Soccer, competitive
Soccer, hard practice
Soccer, light practice
Soccer, regular practice
Softball or baseball, fast or slow pitch, general
Softball, acting as a referee
Softball, pitching
Spreading dirt with a shovel
Squash
Stair-treadmill ergometer, general
Stairs
Stand, playing with animals, light, only active periods
Standing - arts and crafts, light effort
Standing - arts and crafts, moderate effort
Standing - arts and crafts, vigorous effort
Standing - bathing dog
Standing - drawing (writing), casino gambling, duplicating machine
Standing - getting ready for bed, in general
Standing - light (pump gas, change light bulb, etc.)
Standing - light work (filing, talking, assembling), volunteer activity
Standing - light/moderate work (pack boxes, assemble/repair, set up chairs/furniture)
Standing - miscellaneous
Standing - moderate (lifting 50 lbs., assembling at fast rate)
Standing - moderate (lifting 50 lbs., assembling at fast rate)
Standing - moderate/heavy work
Standing - moderate/heavy work
Standing - packing/unpacking boxes, occasional lifting of household items light - moderate effort
Standing - playing with child(ren)
Standing - reading
Standing and talking or standing and talking on the phone
Standing in church (quietly), attending a ceremony, standing quietly
Standing, child care, only active periods
Standing, singing in church, attending a ceremony, standing, active participation
Standing, talking in church
Standing; light (bartending, store clerk, assembling, filing, duplicating, putting up a Christmas tree), standing and talking at work, changing clothes when teaching physical education)
Standing; light/moderate (assemble/repair heavy parts, welding, stocking, auto repair, pack boxes for moving, etc.), patient care (as in nursing)
Standing; moderate (assembling at fast rate, intermittent, lifting 50 lbs, hitch/twisting ropes)
Standing; moderate/heavy (lifting more than 50 lbs, masonry, painting, paper hanging
Steel mill, fettling
Steel mill, forging
Steel mill, hand rolling
Steel mill, merchant mill rolling
Steel mill, removing slag
Steel mill, tending furnace
Steel mill, tipping molds
Steel mill, working in general
Stretching
Stretching, hatha yoga
Surfing, body or board
Sweeping garage, sidewalk or outside of house
Swimming laps, freestyle, fast, vigorous effort
Swimming laps, freestyle, slow, moderate or light effort
Swimming, backstroke, general
Swimming, breaststroke, general
Swimming, butterfly, general
Swimming, crawl, fast (75 yards/minute), vigorous effort
Swimming, crawl, slow (50 yards/minute), moderate or light effort
Swimming, lake, ocean, river
Swimming, leisurely, not lap swimming, general
Swimming, sidestroke, general
Swimming, synchronized
Swimming, treading water, fast vigorous effort
Swimming, treading water, moderate effort, general
Table tennis, ping pong
Tai chi
Tailoring, cutting
Tailoring, general
Tailoring, hand sewing
Tailoring, machine sewing
Tailoring, pressing
Tailoring, weaving
Taking medication, sitting or standing
Talking and eating or eating only (standing)
Teach physical education, exercise, sports classes (non-sport play
Teach physical education, exercise, sports classes (participate in the class
Teaching aerobic exercise class
Tennis, doubles
Tennis, doubles
Tennis, general
Tennis, singles
Touring/traveling/vacation involving walking and riding
Track and field (high jump, long jump, triple jump, javelin, pole vault)
Track and field (shot, discus, hammer throw)
Track and field (steeplechase, hurdles)
Trampoline
Trimming shrubs or trees, manual cutter
Trimming shrubs or trees, power cutter, using leaf blower, edger
Trombone
Truck driving, loading and unloading truck (standing)
Trumpet
Typing, electric, manual or computer
Typing, electric, manual, or computer
Typing, electric, manual, or computer
Unicycling
Up stairs, using or climbing up ladder
Using crutches
Using heavy power tools such as pneumatic tools (jackhammers, drills, etc.
Using heavy tools (not power) such as shovel, pick, tunnel bar, spade
Vacuuming
Violin
Volleyball
Volleyball, beach
Volleyball, competitive, in gymnasium
Volleyball, non-competitive, 6 - 9 member team, general
Walk/stand combination for religious purposes, usher
Walk/stand combination, for volunteer purposes
Walking - light, non-cleaning (readying to leave, shut/lock doors, close windows, etc.
Walking Downstairs
Walking for pleasure
Walking from house to car or bus, from car or bus to go places, from car or bus to and from the worksite
Walking in church
Walking on job, 3.0 mph, in office, moderate speed, not carrying anything
Walking on job, 3.5 mph, in office, brisk speed, not carrying anything
Walking on job, less than 2.0 mph (in office or lab area), very slow
Walking or walk downstairs or standing, carrying objects about 100 pounds or over
Walking or walk downstairs or standing, carrying objects about 25 to 49 pounds
Walking or walk downstairs or standing, carrying objects about 50 to 74 pounds
Walking or walk downstairs or standing, carrying objects about 75 to 99 pounds
Walking the dog
Walking to and from an outhouse
Walking to neighbor
Walking, 2 miles (3km) per hour, slow
Walking, 2.0 mph, level, slow pace, firm surface
Walking, 2.5 mph slowly and carrying objects less than 25 pounds
Walking, 2.5 mph, downhill
Walking, 2.5 mph, firm surface
Walking, 2.5 mph, slowly and carrying light objects less than 25 pounds
Walking, 3.0 mph moderately and carrying objects less than 25 pounds, pushing something
Walking, 3.0 mph, level, moderate pace, firm surface
Walking, 3.0 mph, moderate speed, not carrying anything
Walking, 3.0 mph, moderate speed, not carrying anything, volunteer activity
Walking, 3.0 mph, moderately and carrying light objects less than 25 lbs
Walking, 3.5 miles (6km) per hour, normal speed
Walking, 3.5 mph, brisk speed, not carrying anything
Walking, 3.5 mph, brisk speed, not carrying anything
Walking, 3.5 mph, briskly and carrying objects less than 25 pounds
Walking, 3.5 mph, briskly and carrying objects less than 25 pounds
Walking, 3.5 mph, level, brisk, firm surface, walking for exercise
Walking, 3.5 mph, uphill
Walking, 4 miles (6km) per hour, fastish
Walking, 4.0 mph, level, firm surface, very brisk pace
Walking, 4.5 miles (7km) per hour, fast
Walking, 4.5 mph, level, firm surface, very, very brisk
Walking, applying fertilizer or seeding a lawn
Walking, for pleasure, work break
Walking, gathering gardening tools
Walking, gathering things at work, ready to leave
Walking, grass track
Walking, household walking
Walking, less than 2.0 mph - very slow
Walking, less than 2.0 mph, level ground, strolling, very slow
Walking, less than 2.0 mph, very slow
Walking, pushing a wheelchair
Walking, to work or class
Walking/running - playing with child(ren), moderate, only active periods
Walking/running playing with children, vigorous, only active periods, volunteer activity
Walking/running, playing with animals, light, only active periods
Walking/running, playing with animals, moderate, only active periods
Walking/running, playing with animals, vigorous, only active periods
Walking/running, playing with children, moderate, only active periods, volunteer activity
Wallyball, general
Wash dishes - standing or in general (not broken into stand/walk components)
Wash dishes; clearing dishes from table
Washing and waxing hull of sailboat, car, powerboat, airplane
Washing dishes/cleaning kitchen at church
Washing fence, painting fence
Water aerobics, water calisthenics
Water aerobics, water calisthenics
Water jogging
Water polo
Water volleyball
Watering lawn or garden, standing or walking
Watering plants
Weeding, cultivating garden
Weight lifting (free weight, nautilus or universal-type), power lifting or body building, vigorous effort)
Weight lifting (free, nautilus or universal-type), light or moderate effort, light workout, general)
Weight Lifting, light workout
Weight Lifting, medium workout
Weight Lifting, vigorous workout
Whirlpool, sitting
Whitewater rafting, kayaking, or canoeing
Wiring, plumbing
With child(ren), walking/running - playing, vigorous, only active periods
Woodwind
Working in scene shop, theater actor, backstage employee
Workout, general exercise, medium effort
Wrestling (one match = 5 minutes)
Yard work, light
minutes
Accordion
Active, vigorous effort
Aerobic, general
Aerobic, high impact
Aerobic, low impact
Aerobic, step, with 10
Aerobic, step, with 6
Aerobics
Airplane repair
Anishinaabe Jingle Dancing or other traditional American Indian dancing
Archery (non-hunting)
Automobile body work
Automobile or light truck (not a semi) driving
Automobile repair
Backpacking
Badminton, competitive
Badminton, social singles and doubles, general
Bakery, general, moderate effort
Bakery, light effort
Ballet or modern, twist, jazz, tap, jitterbug
Ballroom, dancing fast
Ballroom, fast (disco, folk, square), line dancing, Irish step dancing, polka, contra, country
Ballroom, slow (e.g. waltz, foxtrot, slow dancing),samba, tango, 19th C, mambo, chacha
Basketball (vigorous)
Basketball, being a referee
Basketball, game
Basketball, non-game, general
Basketball, shooting baskets
Basketball, wheelchair
Bathing (sitting)
Bicycling, 10-11.9 mph, leisure, slow, light effort
Bicycling, 14-15.9 mph, racing or leisure, fast, vigorous effort
Bicycling, 16-19 mph, racing/not drafting or >19 mph drafting, very fast, racing genera
Bicycling, >20 mph, racing, not drafting
Bicycling, BMX or mountain
Bicycling, faster than 10mph, or exact 12-13.9 mph, leisure, moderate effort
Bicycling, general
Bicycling, less than 10 mph, leisure, to work or for pleasure
Bicycling, stationary, 100 watts, light effort
Bicycling, stationary, 150 watts, moderate effort
Bicycling, stationary, 200 watts, vigorous effort
Bicycling, stationary, 250 watts, very vigorous effort
Bicycling, stationary, 50 watts, very light effort
Bicycling, stationary, general
Billiards
Bird watching
Boating, power
Bookbinding
Bowling
Boxing, in ring, general
Boxing, punching bag
Boxing, sparring
Broomball
Building a fire inside
Building road (including hauling debris, driving heavy machinery)
Building road, directing traffic (standing)
Butchering animals
Calisthenics (e.g. pushups, situps, pullups, jumping jacks), heavy, vigorous effort
Calisthenics, home exercise, light or moderate effort, general (example: back exercises), going up & down from floor
Camping involving standing, walking, sitting, light-to-moderate effort
Canoeing, harvesting wild rice, knocking rice off the stalks
Canoeing, on camping trip
Canoeing, portaging
Canoeing, rowing, 2.0-3.9 mph, light effort
Canoeing, rowing, 4.0-5.9 mph, moderate effort
Canoeing, rowing, >6 mph, vigorous effort
Canoeing, rowing, for pleasure, general
Canoeing, rowing, in competition, or crew or sculling
Carpentry, finishing or refinishing cabinets or furniture
Carpentry, general
Carpentry, general, workshop
Carpentry, outside house, installing rain gutters,building a fence,
Carpentry, sawing hardwood
Carpet sweeping, sweeping floors
Carrying 1 to 15 lb load, upstairs
Carrying 16 to 24 lb load, upstairs
Carrying 25 to 49 lb load, upstairs
Carrying 50 to 74 lb load, upstairs
Carrying 74+ lb load, upstairs
Carrying groceries upstairs
Carrying heavy loads, such as bricks
Carrying infant or 15 pound load (e.g. suitcase), level ground or downstairs
Carrying load upstairs, general
Carrying moderate loads up stairs, moving boxes (16-40 pounds)
Carrying small children
Carrying, loading or stacking wood, loading/unloading or carrying lumber
Caulking, chinking log cabin
Caulking, except log cabin
Cello
Chambermaid, making bed (nursing)
Cheerleading
Child care: sitting/kneeling - dressing, bathing, grooming, feeding, occasional lifting of child-light effort, general)
Child care: standing - dressing, bathing, grooming, feeding, occasional lifting of child-light effort
Children
Chopping wood, splitting logs
Circuit training, including some aerobic movement with minimal rest, general
Cleaning church
Cleaning gutters
Cleaning, heavy or major (e.g. wash car, wash windows, clean garage), vigorous effort
Cleaning, house or cabin, general
Cleaning, light (dusting, straightening up, changing linen, carrying out trash
Clearing land, hauling branches, wheelbarrow chores
Climbing hills with 0 to 9 pound load
Climbing hills with 10 to 20 pound load
Climbing hills with 21 to 42 pound load
Climbing hills with 42+ pound load
Coaching: football, soccer, basketball, baseball, swimming, etc.
Coal mining, drilling coal, rock
Coal mining, erecting supports
Coal mining, general
Coal mining, shoveling coal
Conducting
Construction, outside, remodeling
Cooking Indian bread on an outside stove
Cooking or food preparation - standing or sitting or in general (not broken into stand/walk components), manual appliance
Cooking or food preparation - walking
Cricket (batting, bowling)
Croquet
Curling
Custodial work
Custodial work - buffing the floor with electric buffer
Custodial work - cleaning sink and toilet, light effort
Custodial work - dusting, light effort
Custodial work - general cleaning, moderate effort
Custodial work - mopping, moderate effort
Custodial work - take out trash, moderate effort
Custodial work - vacuuming, light effort
Custodial work - vacuuming, moderate effort
Dancing
Darts, wall or lawn
Dead Lift
Digging sandbox
Digging worms, with shovel
Digging, spading, filling garden, composting,
Diving, springboard or platform
Drag racing, pushing or driving a car
Dressing, undressing (standing or sitting)
Driving heavy truck, tractor, bus
Drums
Eating (sitting)
Eating at church
Eating/talking at church or standing eating, American Indian Feast days
Elder care, disabled adult, only active periods
Electrical work, plumbing
Excavating garage
Farming, baling hay, cleaning barn, poultry work,vigorous effort
Farming, chasing cattle or other livestock on horseback, moderate effort
Farming, chasing cattle or other livestock, driving, light effort
Farming, chasing cattle, non-strenuous(walking), moderate effort
Farming, driving harvester, cutting hay, irrigation work
Farming, driving tractor
Farming, feeding cattle, horses
Farming, feeding small animals
Farming, forking straw bales, cleaning corral or barn, vigorous effort
Farming, hauling water for animals, general hauling water
Farming, milking by hand, moderate effort
Farming, milking by machine, light effort
Farming, shoveling grain, moderate effort
Farming, taking care of animals (grooming, brushing, shearing sheep, assisting with birthing, medical care, branding)
Feeding animals
Fencing
Fire fighter, climbing ladder with full gear
Fire fighter, general
Fire fighter, hauling hoses on ground
Fishing and hunting, general
Fishing from boat, sitting
Fishing from river bank and walking
Fishing from river bank, standing
Fishing in stream, in waders
Fishing, ice, sitting
Flute (sitting)
Flying airplane
Food shopping with or without a grocery cart, standing or walking
Footback, also called Hacky Sack (TM)
Football or baseball, playing catch
Football, competitive
Football, touch, flag, general
Forestry, ax chopping, fast
Forestry, ax chopping, slow
Forestry, barking trees
Forestry, carrying logs
Forestry, felling trees
Forestry, general
Forestry, hoeing
Forestry, planting by hand
Forestry, sawing by hand
Forestry, sawing, power
Forestry, trimming trees
Forestry, weeding
Frisbee playing, general
Frisbee, ultimate
Furriery
Gardening with heavy power tools, tilling a garden, chain saw
Gardening, general
Gardening, light
General average for hard exercise (fast walking, aerobics, fast bicycle, running, ...)
General average for light exercise (light workout, stretching, ...)
General average for medium Exercise (bicycle, walking, medium workout, ...)
General yard work at church
General, Greek, Middle Eastern, hula, flamenco, belly, and swing dancing
General, moderate effort
Golf
Golf, general
Golf, miniature, driving range
Golf, using power cart
Golf, walking and carrying clubs
Golf, walking and pulling clubs (See footnote at end of the Compendium
Grooming (washing, shaving, brushing teeth, urinating, washing hands, putting on make-up), sitting or standing
Guitar, classical, folk (sitting)
Guitar, rock and roll band (standing)
Gymnastics, general
Hairstyling
Hand gliding
Handball, general
Handball, team
Hanging storm windows
Having hair or nails done by someone else, sitting
Health club exercise, general
Hiking
Hiking, cross country
Hockey, field
Hockey, ice
Horn
Horse grooming
Horse racing, galloping
Horse racing, trotting
Horse racing, walking
Horseback riding, general
Horseback riding, saddling horse, grooming horse
Horseback riding, trotting
Horseback riding, walking
Horseshoe pitching, quoits
Hunting, bow and arrow or crossbow
Hunting, deer, elk, large game
Hunting, duck, wading
Hunting, general
Hunting, pheasants or grouse
Hunting, rabbit, squirrel, prairie chick, raccoon, small game
Implied standing - laundry, fold or hang clothes, put clothes in washer or dryer, packing suitcase
Implied walking - putting away clothes, gathering clothes to pack, putting away laundry
Implied walking - putting away household items - moderate effort
Implied walking/standing - picking up yard, light, picking flowers or vegetables
Ironing
Jai alai
Jog/walk combination (jogging component of less than 10 minutes)
Jogging on a mini-tramp
Jogging, 5 miles (8km) per hour, normal speed
Jogging, general, usually around 4.5mph
Jogging, in place
Judo, jujitsu, karate, kick boxing, tae kwan do
Juggling
Kayaking
Kickball
Kneeling in church/at home (praying)
Lacrosse
Laying crushed rock
Laying or removing carpet
Laying sod
Laying tile or linoleum, repairing appliances
Lifting items continuously, 10
Light meditating
Light reclining - reading
Light reclining - talking or talking on phone
Light reclining - writing
Loading /unloading a car
Locksmith
Machine tooling, machining, working sheet meta
Machine tooling, operating lathe
Machine tooling, operating punch press
Machine tooling, tapping and drilling
Machine tooling, welding
Making bed
Maple syruping/sugar bushing (including carrying buckets, carrying wood)
Marching band, drum major (walking)
Marching band, playing an instrument, baton twirling (walking)
Marching, rapidly, military
Masonry, concrete
Masseur, masseuse (standing)
Mild stretching
Mopping
Motor scooter, motorcycle
Motor-cross
Moving furniture, household items,carrying boxes
Moving household items upstairs, carrying boxes or furniture
Moving ice house (set up/drill holes, etc.)
Moving, pushing heavy objects, 75 lbs or more (desks, moving van work)
Mowing lawn, general
Mowing lawn, power mower
Mowing lawn, riding mower
Mowing lawn, walk, hand mower
Mowing lawn, walk, power mower
Multiple household tasks all at once, light effort
Multiple household tasks all at once, moderate effort
Multiple household tasks all at once, vigorous effort
Non-food shopping, standing or walking
Operating heavy duty equipment/automated, not driving
Operating snow blower, walking
Orange grove work
Orienteering
Paddle boat
Paddleball, casual, general
Paddleball, competitive
Painting,
Painting, outside home
Painting, papering, plastering, scraping, inside house, hanging sheet rock, remodeling
Passive, light effort, kissing, hugging
Piano or organ
Picking fruit off trees, picking fruits/vegetables, moderate effort
Pistol shooting or trap shooting, standing
Planting seedlings, shrubs
Planting trees
Police, directing traffic (standing)
Police, driving a squad car (sitting)
Police, making an arrest (standing)
Police, riding in a squad car (sitting)
Polo
Praise with dance or run, spiritual dancing in church
Preparing food at church
Printing (standing)
Pushing a wheelchair, non-occupational setting
Pushing or pulling stroller with child or walking with children
Pushing plane in and out of hangar
Put on and removal of tarp - sailboat
Putting away groceries (e.g. carrying groceries, shopping without a grocery cart), carrying packages
Quiet lying quietly, doing nothing, lying in bed awake, listening to music (not talking or reading
Quiet lying quietly, watching television
Quiet sitting quietly and watching television
Quiet sitting quietly, sitting smoking, listening to music (not talking or reading), watching a movie in a theate
Quiet sleeping
Quiet standing quietly (standing in a line)
Race walking
Racquetball, casual, general
Racquetball, competitive
Raking lawn
Raking lawn (Code 600)
Raking roof with snow rake
Reclining with baby
Retreat/family reunion activities involving sitting, relaxing, talking, eating
Riding in a bus
Riding in a car or truck
Riding snow blower
Rock climbing, ascending rock
Rock climbing, rappelling
Rock or mountain climbing
Roller blading (in-line skating)
Roofing
Rope jumping, fast
Rope jumping, moderate, general
Rope jumping, slow
Rowing, stationary ergometer, genera
Rowing, stationary, 100 watts, moderate effort
Rowing, stationary, 150 watts, vigorous effort
Rowing, stationary, 200 watts, very vigorous effort
Rowing, stationary, 50 watts, light effort
Rugby
Running, 10 mph (6 min/mile)
Running, 10.9 mph (5.5 min/mile)
Running, 5 miles (8km) per hour, normal speed
Running, 5 mph (12 min/mile)
Running, 5.2 mph (11.5 min/mile)
Running, 6 miles (10km) per hour, fastish
Running, 6 mph (10 min/mile)
Running, 6.7 mph (9 min/mile)
Running, 7 mph (8.5 min/mile)
Running, 7.5 mph (8 min/mile)
Running, 8 mph (7.5 min/mile)
Running, 8.6 mph (7 min/mile)
Running, 9 mph (6.5 min/mile)
Running, cross country
Running, normal speed (about 5 mph)
Running, on a track, team practice
Running, stairs, up
Running, training, pushing a wheelchair
Sacking grass, leaves
Sailing, boat and board sailing, windsurfing, ice sailing, general
Sailing, in competition
Sailing, Sunfish/Laser/Hobby Cat, Keel boats, ocean sailing, yachting
Sanding floors with a power sander
Scraping and painting sailboat or powerboat
Scrubbing floors, on hands and knees, scrubbing bathroom, bathtub
Serving food at church
Serving food, setting table - implied walking or standing
Shoe repair, general
Shoveling snow, by hand
Shoveling, digging ditches
Shoveling, heavy (more than 16 pounds/minute
Shoveling, light (less than 10 pounds/minute)
Shoveling, moderate (10 to 15 pounds/minute)
Showering, toweling off (standing)
Shuffleboard, lawn bowling
Sit, play ing with animals, light, only active periods
Sitting - arts and crafts, light effort
Sitting - arts and crafts, moderate effort
Sitting - card playing, playing board games
Sitting - in class, general, including note-taking or class discussion
Sitting - knitting, sewing, lt. wrapping (presents)
Sitting - light office work, general (chemistry lab work, light use of hand tools, watch repair or micro-assembly, light assembly/repair), sitting, reading, driving at work
Sitting - light office work, in general, volunteer activity
Sitting - meeting, general, and/or with talking involved
Sitting - moderate work
Sitting - playing with child(ren)
Sitting - reading, book, newspaper, etc.
Sitting - studying, general, including reading and/or writing
Sitting - writing, desk work, typing
Sitting and talking or sitting and talking on the phone
Sitting at a sporting event, spectator
Sitting in church, in service, attending a ceremony, sitting quietly
Sitting in church, talking or singing, attending a ceremony, sitting, active participation
Sitting meetings, general, and/or with talking involved,eatting at a business meeting
Sitting on toilet
Sitting, child care, only active periods
Sitting, playing an instrument at church
Sitting, reading religious materials at home
Sitting; moderate (heavy levers, riding mower/forklift, crane operation) teaching stretching or yoga
Skateboarding
Skating, ice, 9 mph or less
Skating, ice, general
Skating, ice, rapidly, more than 9 mph
Skating, roller
Skating, speed, competitive
Ski jumping (climb up carrying skis)
Ski machine, general
Skiing, cross country, 2.5 mph, slow or light effort, ski walking
Skiing, cross country, 4.0-4.9 mph, moderate speed and effort, genera
Skiing, cross country, 5.0-7.9 mph, brisk speed, vigorous effort
Skiing, cross country, >8.0 mph, racing
Skiing, cross country, hard snow, uphill, maximum, snow mountaineering
Skiing, downhill, light effort
Skiing, downhill, moderate effort, general
Skiing, downhill, vigorous effort, racing
Skiing, general
Skiing, water
Skimobiling
Skindiving or SCUBA diving as a frogman (Navy Seal)
Skindiving, fast
Skindiving, moderate
Skindiving, scuba diving, general
Sky diving
Sledding, tobogganing, bobsledding, luge
Slimnastics, jazzercise
Snorkeling
Snow shoeing
Snowmobiling (snow vehicle)
Soccer
Soccer, casual, general
Soccer, competitive
Soccer, hard practice
Soccer, light practice
Soccer, regular practice
Softball or baseball, fast or slow pitch, general
Softball, acting as a referee
Softball, pitching
Spreading dirt with a shovel
Squash
Stair-treadmill ergometer, general
Stairs
Stand, playing with animals, light, only active periods
Standing - arts and crafts, light effort
Standing - arts and crafts, moderate effort
Standing - arts and crafts, vigorous effort
Standing - bathing dog
Standing - drawing (writing), casino gambling, duplicating machine
Standing - getting ready for bed, in general
Standing - light (pump gas, change light bulb, etc.)
Standing - light work (filing, talking, assembling), volunteer activity
Standing - light/moderate work (pack boxes, assemble/repair, set up chairs/furniture)
Standing - miscellaneous
Standing - moderate (lifting 50 lbs., assembling at fast rate)
Standing - moderate (lifting 50 lbs., assembling at fast rate)
Standing - moderate/heavy work
Standing - moderate/heavy work
Standing - packing/unpacking boxes, occasional lifting of household items light - moderate effort
Standing - playing with child(ren)
Standing - reading
Standing and talking or standing and talking on the phone
Standing in church (quietly), attending a ceremony, standing quietly
Standing, child care, only active periods
Standing, singing in church, attending a ceremony, standing, active participation
Standing, talking in church
Standing; light (bartending, store clerk, assembling, filing, duplicating, putting up a Christmas tree), standing and talking at work, changing clothes when teaching physical education)
Standing; light/moderate (assemble/repair heavy parts, welding, stocking, auto repair, pack boxes for moving, etc.), patient care (as in nursing)
Standing; moderate (assembling at fast rate, intermittent, lifting 50 lbs, hitch/twisting ropes)
Standing; moderate/heavy (lifting more than 50 lbs, masonry, painting, paper hanging
Steel mill, fettling
Steel mill, forging
Steel mill, hand rolling
Steel mill, merchant mill rolling
Steel mill, removing slag
Steel mill, tending furnace
Steel mill, tipping molds
Steel mill, working in general
Stretching
Stretching, hatha yoga
Surfing, body or board
Sweeping garage, sidewalk or outside of house
Swimming laps, freestyle, fast, vigorous effort
Swimming laps, freestyle, slow, moderate or light effort
Swimming, backstroke, general
Swimming, breaststroke, general
Swimming, butterfly, general
Swimming, crawl, fast (75 yards/minute), vigorous effort
Swimming, crawl, slow (50 yards/minute), moderate or light effort
Swimming, lake, ocean, river
Swimming, leisurely, not lap swimming, general
Swimming, sidestroke, general
Swimming, synchronized
Swimming, treading water, fast vigorous effort
Swimming, treading water, moderate effort, general
Table tennis, ping pong
Tai chi
Tailoring, cutting
Tailoring, general
Tailoring, hand sewing
Tailoring, machine sewing
Tailoring, pressing
Tailoring, weaving
Taking medication, sitting or standing
Talking and eating or eating only (standing)
Teach physical education, exercise, sports classes (non-sport play
Teach physical education, exercise, sports classes (participate in the class
Teaching aerobic exercise class
Tennis, doubles
Tennis, doubles
Tennis, general
Tennis, singles
Touring/traveling/vacation involving walking and riding
Track and field (high jump, long jump, triple jump, javelin, pole vault)
Track and field (shot, discus, hammer throw)
Track and field (steeplechase, hurdles)
Trampoline
Trimming shrubs or trees, manual cutter
Trimming shrubs or trees, power cutter, using leaf blower, edger
Trombone
Truck driving, loading and unloading truck (standing)
Trumpet
Typing, electric, manual or computer
Typing, electric, manual, or computer
Typing, electric, manual, or computer
Unicycling
Up stairs, using or climbing up ladder
Using crutches
Using heavy power tools such as pneumatic tools (jackhammers, drills, etc.
Using heavy tools (not power) such as shovel, pick, tunnel bar, spade
Vacuuming
Violin
Volleyball
Volleyball, beach
Volleyball, competitive, in gymnasium
Volleyball, non-competitive, 6 - 9 member team, general
Walk/stand combination for religious purposes, usher
Walk/stand combination, for volunteer purposes
Walking - light, non-cleaning (readying to leave, shut/lock doors, close windows, etc.
Walking Downstairs
Walking for pleasure
Walking from house to car or bus, from car or bus to go places, from car or bus to and from the worksite
Walking in church
Walking on job, 3.0 mph, in office, moderate speed, not carrying anything
Walking on job, 3.5 mph, in office, brisk speed, not carrying anything
Walking on job, less than 2.0 mph (in office or lab area), very slow
Walking or walk downstairs or standing, carrying objects about 100 pounds or over
Walking or walk downstairs or standing, carrying objects about 25 to 49 pounds
Walking or walk downstairs or standing, carrying objects about 50 to 74 pounds
Walking or walk downstairs or standing, carrying objects about 75 to 99 pounds
Walking the dog
Walking to and from an outhouse
Walking to neighbor
Walking, 2 miles (3km) per hour, slow
Walking, 2.0 mph, level, slow pace, firm surface
Walking, 2.5 mph slowly and carrying objects less than 25 pounds
Walking, 2.5 mph, downhill
Walking, 2.5 mph, firm surface
Walking, 2.5 mph, slowly and carrying light objects less than 25 pounds
Walking, 3.0 mph moderately and carrying objects less than 25 pounds, pushing something
Walking, 3.0 mph, level, moderate pace, firm surface
Walking, 3.0 mph, moderate speed, not carrying anything
Walking, 3.0 mph, moderate speed, not carrying anything, volunteer activity
Walking, 3.0 mph, moderately and carrying light objects less than 25 lbs
Walking, 3.5 miles (6km) per hour, normal speed
Walking, 3.5 mph, brisk speed, not carrying anything
Walking, 3.5 mph, brisk speed, not carrying anything
Walking, 3.5 mph, briskly and carrying objects less than 25 pounds
Walking, 3.5 mph, briskly and carrying objects less than 25 pounds
Walking, 3.5 mph, level, brisk, firm surface, walking for exercise
Walking, 3.5 mph, uphill
Walking, 4 miles (6km) per hour, fastish
Walking, 4.0 mph, level, firm surface, very brisk pace
Walking, 4.5 miles (7km) per hour, fast
Walking, 4.5 mph, level, firm surface, very, very brisk
Walking, applying fertilizer or seeding a lawn
Walking, for pleasure, work break
Walking, gathering gardening tools
Walking, gathering things at work, ready to leave
Walking, grass track
Walking, household walking
Walking, less than 2.0 mph - very slow
Walking, less than 2.0 mph, level ground, strolling, very slow
Walking, less than 2.0 mph, very slow
Walking, pushing a wheelchair
Walking, to work or class
Walking/running - playing with child(ren), moderate, only active periods
Walking/running playing with children, vigorous, only active periods, volunteer activity
Walking/running, playing with animals, light, only active periods
Walking/running, playing with animals, moderate, only active periods
Walking/running, playing with animals, vigorous, only active periods
Walking/running, playing with children, moderate, only active periods, volunteer activity
Wallyball, general
Wash dishes - standing or in general (not broken into stand/walk components)
Wash dishes; clearing dishes from table
Washing and waxing hull of sailboat, car, powerboat, airplane
Washing dishes/cleaning kitchen at church
Washing fence, painting fence
Water aerobics, water calisthenics
Water aerobics, water calisthenics
Water jogging
Water polo
Water volleyball
Watering lawn or garden, standing or walking
Watering plants
Weeding, cultivating garden
Weight lifting (free weight, nautilus or universal-type), power lifting or body building, vigorous effort)
Weight lifting (free, nautilus or universal-type), light or moderate effort, light workout, general)
Weight Lifting, light workout
Weight Lifting, medium workout
Weight Lifting, vigorous workout
Whirlpool, sitting
Whitewater rafting, kayaking, or canoeing
Wiring, plumbing
With child(ren), walking/running - playing, vigorous, only active periods
Woodwind
Working in scene shop, theater actor, backstage employee
Workout, general exercise, medium effort
Wrestling (one match = 5 minutes)
Yard work, light
minutes