Activity Running, ~4 mph (13 min/mile) Jogging, general Running, 5 mph (12 min/mile) Running, 6 mph (10 min/mile) Running, 7 mph (8.5 min/mile) Running, 8 mph (7.5 min/mile) Walking around the house Walking, very slow (strolling) Walking, slow pace Walking, easy pace (2.5 mph) Walking the dog Walking for pleasure Going down stairs Walking, moderate pace Walking briskly (for exercise) Walking, very brisk pace Carrying a load upstairs Cycling, leisure / to work Stationary bike, moderate Cycling, general Cycling, moderate pace Cycling, vigorous pace Stationary bike, vigorous Water aerobics Swimming laps, slow (recreational) Swimming, leisurely (no laps) Swimming in lake / ocean / river Water aerobics, high intensity Swimming laps, fast (vigorous) Pilates, mat Yoga, Hatha Weight training, light–moderate Calisthenics, moderate Yoga, power Elliptical trainer, moderate Rowing machine, moderate Weight training, vigorous (free weights) Calisthenics, vigorous (burpees, jumps) Rowing machine, vigorous Elliptical trainer, vigorous Stair-climber machine Volleyball Golf Tennis, general Soccer, casual Basketball, general Tennis, singles Cooking, standing Washing dishes Vacuuming Sweeping floors Cleaning the house, general Cooking, moderate effort Heavy cleaning (wash car, garage) Many chores at once, vigorous Scrubbing floors on hands & knees Gardening, general Raking the lawn / leaves Weeding / cultivating Planting trees Mowing the lawn (push mower) Digging / turning soil Shovelling snow by hand Sitting quietly in a service Standing in church / a ceremony Kneeling, praying Service, active participation (seated) Standing & singing in a service
