What are some examples of activities and their intensity levels?
Walking up stairs burns almost five times more calories than riding an elevator.
Time Depends on Intensity
Higher intensity activities require less time spent. Lower intensity activities require more time spent.
Light-Intensity Activities:
- Walking slowly
- Golf, powered cart
- Swimming, slow treading
- Gardening or pruning
- Bicycling, very light effort
- Dusting or vacuuming
- Conditioning exercise, light stretching or warm up
Moderate-Intensity Activities:
- Walking briskly
- Golf, pulling or carrying clubs
- Swimming, recreational
- Mowing lawn, power motor
- Tennis, doubles
- Bicycling 5 to 9 mph, level terrain, or with a few hills
- Scrubbing floors or washing windows
- Weight lifting, Nautilus machines or free weights
Vigorous-Intensity Activities:
- Racewalking, jogging or running
- Swimming laps
- Mowing lawn, hand mower
- Tennis, singles
- Bicycling more than 10 mph, or on steep uphill terrain
- Moving or pushing furniture
- Circuit training
Time Depends on Intensity
References
Ainsworth BE, Haskell WL, Leon AS, et al. Compendium of physical activities: classification of energy costs of human physical activities. Medicine and Science in Sports and Exercise 1993;25(1):71–80.
Borg G. Perceived exertion and pain scales. Champaign (IL): Human Kinetics, 1998.
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Page last updated: May 22, 2007
Content Source: Division of Nutrition, Physical Activity and Obesity, National Center for Chronic Disease Prevention and Health Promotion