Fitness activities

Aerobics, low intensity

6

Aerobics, high intensity

8

Step aerobics, low intensity

8

Step aerobics, high intensity

11

Water aerobics

5

Moderate cycling

8

Vigorous cycling

12

High-intensity gymnastics

9

Moderate gymnastics

5

General circuit training

9

General elliptical training

10

Horse riding

6

Rowing machine, moderate

8

Rowing machine, vigorous

10

Ski machine

11

Stair machine

7

Hatha yoga

5

Teaching aerobics

7

Exercise and sports activities

Archery, excluding hunting

4

Badminton

5

Playing basketball

9

Wheelchair basketball

7

Billiards

3

BMX or mountain biking

10

Cycling: 19-22 km/h

9

Cycling: 22-26 km/h

11

Cycling: 26-30 km/h

14

Cycling: over 30 km/h

19

Bowling

3

Boxing match

10

Fencing

7

Dancing: fast, ballet, twist

7

Disco dancing

6

Dancing: slow, waltz

3

Fencing

7

Frisbee

3

Golf: using a handcart

6

Golf: using a motorised cart

4

General gymnastics

5

Handball

14

Field or ice hockey

9

Horse riding

5

Ice skating

8

Judo, karate, kickboxing

11

Race walking

7

Inline skating

8

Hiking downhill

8

Hiking uphill

13

Jumping

11

Running: 8 km/h

9

Running: 8.5 km/h

10

Running: 9.5 km/h

11

Running: 10.5 km/h

13

Running: 12 km/h

14

Running: 14 km/h

17

Running: 16 km/h

19

Marathon running

9

Cross-country running

10

Diving

8

Skateboarding

6

Cross-country skiing

9

Downhill skiing

7

Football

8

General swimming

7

Vigorous swimming

11

Backstroke

9

Breaststroke

11

Butterfly stroke

13

Front crawl

13

Vigorous treading water

11

Tai chi

5

Tennis

8

Recreational volleyball

3

Competitive volleyball

5

Beach volleyball

9

Walking: 5.5 km/h

5

Walking: 6.5 km/h

5

Walking: 7.5 km/h

6

Water volleyball

3

Water skiing

7

Gardening activities

Carrying and stacking wood

6

Chopping wood

7

Digging

6

Gardening

5

Weeding

5

Mowing the lawn

6

Planting trees

5

Raking the lawn

5

Everyday and household activities

Childcare: bathing, feeding, etc.

4

Joining children's games

6

Cooking

3

Shopping

4

Cleaning: washing a car, windows, etc.

5

Moving furniture

7

Carrying belongings

8

Opening packages

4

Reading while seated

1

Standing

1

Sleeping

1

Watching television

1

Repairs

Car repairs

3

Joinery

7

Painting the house exterior

6

Painting the house interior

5

Work-related activities

Bartending

3

Carpentry

4

Sports coaching

5

Coal mining

7

Computer work

2

Construction work

6

Desk work

2

Firefighting

14

Forestry work

9

Acting

3

Light office work

2

Bricklaying

8

Massage therapy

5

Police office work

3

Sitting in a classroom

2

Sitting at meals

2

Truck driving

2

Working as a cook

3