MET VALUES FOR VARIOUS ACTIVITIES

Met Level Home activities Leisure and Sports and exercise

recreation

1 - 2.5 METS • Sweeping floors • Power boating • Walking at slow

• Dusting • Fishing from boat pace
• Straightening up • Pumping gas • Playing catch with a
• Serving food • Changing light baseball or football
• Table setting bulbs • Horseback riding,
• Knitting and • Typing computer walking
crocheting • Sitting for light office
• Putting away work
groceries • Card playing, sitting
• Making bed • Board games
• Standing quietly in • Playing piano or
line organ
• Mowing lawn with a • Driving
riding mower tractor
• Casino gambling - • Sewing with
standing a machine
• Sexual activity • Driving an
• Dressing and auto or truck
undressing • Sitting to
• Sleeping study, read,
• Watching TV or write
• Dish washing

2.6 - 4.0 METS • Child care, bathing • Pitching horseshoes • Very light
and grooming • Home auto-repair stationary
• Walk, run, and play • Planting seedlings biking
with children and shrubs • Weight lifting of
(moderate) • Playing the drums light to
• General house • Home wiring or moderate effort
cleaning plumbing • Stretching,
• Walking downstairs • Feeding small farm yoga
• Sweeping garage or animals • Golf using a
sidewalk • Standing to pack cart
• Raking lawn light to moderate • Snowmobiling
• Walking and boxes • Walking at
carrying load of 15 • Bartending- moderate
lbs standing speed
• Water aerobics
 • Walking and picking
up yard

4.01 - 6.0 METS • Major house • Laying carpet or tile • General

cleaning, such • Slow wood calisthenics,
as washing chopping moderate effort
windows, • Farming, feeding • Shooting hoops
vigorous effort cattle • Golf, carrying clubs
• Moving furniture • Carpentry on • Softball, fast or slow
• Scrubbing floors outside of house pitch
on hands and • Carpentry, • Low-impact or
knees refinishing surfaces dance aerobics
• Cleaning gutters • Hunting- general • Dodgeball or
• Painting the • Road building, hopscotch
outside of house carrying heavy loads • Bicycling at 10 -
• Painting and • Roofing 11.9 mph
wallpapering
inside of house
• Weeding or
cultivating

6.0 - 10.0 METS • Carrying groceries • Farming, bailing hay • High-impact

upstairs • Concrete masonry aerobics
• Moving household • Moving heavy • Running 10-12
items in boxes objects such as min/mile
• Shoveling more furniture • Basketball game
than 16 lbs per • Firefighter carrying • Jump roping
minute (heavy) hoses • Race walking ‘
• Walking or standing • Swimming laps
with objects weighing at a moderate
50-74 lbs. pace
• Bicycling at
moderate pace
>12 mph