Exercise Intensity List - Alphabetical
If an exercise description is too short, find it in the "by Intensity" list, below.
Aerobics, high impact – 3.2
Aerobics, low impact – 2.5
Archery, nonhunting – 1.6
Automobile repair – 1.5
Backpacking, general – 3.2
Badminton, competitive – 3.2
Badminton, social, general – 2.1
Basketball, official game – 3.6
Basketball, casual game & general – 2.7
Basketball, officiating – 3.2
Basketball, shooting baskets – 2.1
Basketball, wheelchair – 3
Bicycling, <10mph, leisure – 1.8
Bicycling, >20mph, racing (not dra – 7.3
Bicycling, 10-11.9mph, light effort – 2.7
Bicycling, 12-13.9mph, moderate effor – 3.6
Bicycling, 14-15.9mph, vigorous effor – 4.5
Bicycling, 16-19mph, very fast, racin – 5.5
Bicycling, BMX or mountain – 3.9
Bicycling, stationary, general – 2.3
Bicycling, stationary, light (100 wat – 2.5
Bicycling, stationary, moderate (150 – 3.2
Bicycling, stationary, very light (50 – 1.4
Bicycling, stationary, very vigorous – 5.7
Bicycling, stationary, vigorous (200 – 4.8
Pool or billiards – 1.1
Bowling – 1.4
Boxing – 5.5
Boxing, punching bag – 2.7
Boxing, sparring – 4.1
Broomball – 3.2
Calisthenics, heavy -pushups, sit-up – 3.6
Calisthenics, home, light/moderate ef – 1.8
Canoeing, on camping trip – 1.8
Canoeing, rowing, >6 mph, vigorous – 5.2
Canoeing, rowing, crewing, competitio – 5.6
Canoeing, rowing, light effort – 1.4
Canoeing, rowing, moderate effort – 3.2
Carpentry, general – 1.6
Carrying heavy loads, such as bricks – 3.6
Child care: sitting/kneeling-dressing – 1.1
Child care: standing-dressing, feedin – 1.4
Circuit training, general – 3.6
Cleaning, heavy, vigorous effort – 1.8
Cleaning, house, general – 1.4
Cleaning, light- moderate (dusting, c – 1.1
Coaching: football, soccer, basketbal – 1.8
Construction, outside, remodeling – 2.5
Cooking or food preparation (standing – 1.1
Cricket - batting, bowling – 2.3
Croquet – 1.1
Curling – 1.8
Dancing, ballet or modern (twist, tap – 2.7
Dancing, ballroom, fast (professional – 2.5
Dancing, ballroom, slow (eg waltz, fo – 1.4
Dancing, general (eg hula, Greek, swi – 2.1
Darts, wall or lawn – 1.1
Diving, springboard or platform – 1.4
Electrical work, plumbing – 1.6
Farming, baling hay, cleaning barn – 3.6
Farming, milking by hand – 1.4
Farming, shoveling grain – 2.5
Fencing – 2.7
Fishing from boat, sitting – 1.1
Fishing from river bank, standing – 1.6
Fishing in stream, in waders – 2.7
Fishing, general – 1.8
Fishing, ice, sitting – 1
Football or baseball, playing catch – 1.1
Football, competitive – 4.1
Football, touch, flag, general – 3.6
Frisbee playing, general – 1.4
Frisbee, ultimate – 3.6
Gardening, general – 1.8
Golf, carrying clubs – 2.1
Golf, miniature or driving range – 1.4
Golf, pulling clubs – 2
Golf, using power cart – 1.6
Gymnastics, general – 1.8
Hacky sack – 1.8
Handball, general – 5.5
Handball, team – 3.6
Health club exercise, general – 2.5
Hiking, cross country – 2.7
Hockey, field – 3.6
Hockey, ice – 3.6
Horse grooming – 2.7
Horse racing, galloping – 3.6
Horseback riding, general – 1.8
Horseback riding, trotting – 3
Horseback riding, walking – 1.1
Hunting, general – 2.3
Jai alai – 5.4
Jogging, general – 3.2
Judo, karate, kick boxing, tae kwan d – 4.5
Kayaking, moderate * – 2.3
Kickball – 3.2
Lacrosse – 3.6
Marching band, playing instrument ; w – 1.8
Marching, rapidly, military – 3
Moto-cross – 1.8
Moving furniture, household – 2.7
Moving household items, boxes, upstai – 4.1
Mowing lawn, general, push power mowe – 2.5
Mowing lawn, riding mower – 1.1
Music playing, cello, flute, horn, wo – 1
Music playing, drums – 1.8
Music playing, guitar, classical, fol – 1
Music playing, guitar, rock/roll band – 1.4
Music playing, piano, organ, violin, – 1.1
Paddleboat – 1.8
Painting, papering, plastering, scrap – 2.1
Polo – 3.6
Pushing stroller or walking with chil – 1.1
Race walking – 3
Racquetball, casual, general – 3.2
Racquetball, competitive – 4.5
Raking lawn – 1.9
Rock climbing, ascending rock – 5
Rock climbing, rapelling – 3.6
Rope jumping, fast – 5.5
Rope jumping, moderate, general – 4.5
Rope jumping, slow – 3.6
Rowing, stationary, light effort (50 – 1.6
Rowing, stationary, moderate (100 wat – 3.2
Rowing, stationary, very vigorous (20 – 5.5
Rowing, stationary, vigorous (150 wat – 3.9
Rugby – 4.5
Running, 10 mph - 6 min mile – 7.3
Running, 10.9 mph - 5.5 min mile – 8.2
Running, 5 mph - 12 min mile – 3.6
Running, 5.2 mph - 11.5 min mile – 4.1
Running, 6 mph - 10 min mile – 4.5
Running, 6.7 mph - 9 min mile – 5
Running, 7 mph - 8.5 min mile – 5.2
Running, 7.5mph - 8 min mile – 5.7
Running, 8 mph - 7.5 min mile – 6.1
Running, 8.6 mph - 7 min mile – 6.4
Running, 9 mph - 6.5 min mile – 6.8
Running, cross country (12 min/mile) – 4.1
Running, general – 3.6
Running, in place – 3.6
Running, on a track, team practice – 4.5
Running up stairs – 6.8
Running, training, pushing wheelchair – 3.6
Running, wheeling, general – 1.4
Sailing, boat/board, windsurfing, gen – 1.4
Sailing, in competition – 2.3
Scrubbing floors, on hands and knees – 1.7
Shoveling snow, by hand - moderate – 2.7
Shuffleboard, lawn bowling – 1.4
Child care: light - sitting - playin – 1.1
Skateboarding – 2.3
Skating, ice, 9 mph or less – 2.5
Skating, ice, general – 3.2
Skating, ice, rapidly, > 9 mph – 4.1
Skating, ice, speed, competitive – 6.8
Skating, roller – 3.2
Ski jumping - climb up carrying skis – 3.2
Ski machine, general – 4.3
Skiing, cross-country, >8.0 mph, r – 6.4
Skiing, cross-country, moderate (4-5 – 3.6
Skiing, cross-country, slow or light – 3.1
Skiing, cross-country, uphill, maximu – 7.5
Skiing, cross-country, vigorous (5-7 – 4
Skiing, downhill, light effort – 2.3
Skiing, downhill, moderate effort – 2.7
Skiing, downhill, vigorous effort, ra – 3.6
Skiing, snow, general – 3.2
Skiing, water – 2.7
Ski-mobiling, water – 3.2
Skin diving, scuba diving, general – 3.2
Sledding, tobogganing, bobsledding, l – 3.2
Snorkeling – 2.3
Snowshoeing - general, quick pace – 3.6
Snowmobiling – 1.6
Soccer, casual, general – 3.2
Soccer, competitive – 4.5
Softball or baseball, fast or slow pi – 2.3
Softball, officiating – 2.7
Squash - competitive – 5.4
Stair-treadmill ergometer, general – 2.7
Packing/unpacking boxes - standing – 1.6
Stretching, hatha yoga – 1.1
Surfing, body or board – 1.4
Sweeping garage, sidewalk – 1.8
Swimming laps, freestyle, fast, vigor – 4.5
Swimming laps, freestyle, light/moder – 3.2
Swimming, backstroke, general – 3.2
Swimming, breaststroke, general – 4.5
Swimming, butterfly, general – 5
Swimming general, active swim/dive/pl – 2.8
Swimming, sidestroke, general – 3.6
Swimming, sychronized – 3.6
Swimming, treading water, fast/vigoro – 4.5
Swimming, treading water, moderate ef – 1.8
Ping pong, table tennis – 1.8
Tai chi – 1.8
Aerobics, teaching class – 2.7
Tennis, doubles – 2.5
Tennis, general – 3.2
Tennis, singles – 3.6
Unicycling – 2.3
Volleyball, beach – 3.6
Volleyball, in gymnasium – 1.8
Volleyball, noncompetitive; 6-9 membe – 1.4
Child care: Walk/run-playing with chi – 1.8
Child care: Walk/run-playing with chi – 2.3
Walking 2.0 mph, slow pace (30 min/mi – 1.1
Walking 3.0 mph, moderate pace (20 mi – 1.5
Walking 3.5 mph uphill – 2.7
Walking 4.0 mph, very brisk pace (15 – 2.3
Walking, carrying infant or 15-lb loa – 1.6
Walking, grass track, moderate pace – 2.3
Walking up stairs or ladder – 3.6
Walking, using crutches – 1.8
Wallyball, general – 3.2
Water aerobics, water calisthenics – 1.8
Water polo – 4.5
Water volleyball – 1.4
Weight lifting or body building, vigo – 2.7
Weight lifting, light or moderate eff – 1.4
Whitewater rafting, kayaking, or cano – 2.3
Aerobics dance - Jazzercise, Slimasti – 2.7
Walking 3.5 mph, fast pace (17:10 min – 1.7
Surfing, vigorous, big wave – 2.8
Yoga, gentle – 1.2
Yoga, active – 2.1
Yoga, vigorous movement – 3.2
Elliptical trainer, moderate – 3.1
Elliptical trainer, vigorous – 3.7
Aerobics, step, 4-inch – 2.4
Aerobics, step, 6-inch – 3.2
Gutters, cleaning – 2.4
Sweeping floor, vacuuming, inside – 1.6
Aerobics, step, 8-inch – 3.7
Aerobics, step, 10-inch – 4
Aerobics, step, 12-inch – 4.5
Weight lifting - prep for professiona – 4.2
Walk 5.5 mph (10.9 min/mile) – 4.3
Children's Games (hopscotch, dodge/te – 2.4
Skydiving – 1.6
Walking 4.5 mph (13.3 min/mile) – 3
Walking 5 mph (12 min/mile) – 3.7
Softball - pitching – 2.7
Drag Racing – 2.7
Snowshoeing in packed snow, 3mph – 2.3
Snowshoeing in unpacked snow, 2mph – 2.2
Snowshoeing in packed snow, 4 mph – 4.6
Snowshoeing in unpacked snow, 3 mph – 4.4
Exercise class: Low impact aerobics, – 2
Exercise class: High impact aerobics, – 2.4
Exercise class: Step aerobics (4 inch – 2
Exercise class: Step aerobics (6 inch – 2.4
Exercise class: Step aerobics (8 inch – 2.8
Exercise class: Step aerobics (10 inc – 2.9
Exercise class: Step aerobics (12 inc – 3.2
Surfing, continuous, 5+ foot waves – 2.4
