| Physical Activity Intensity |
MET |
| Light intensity activities |
< 3 |
| sleeping |
0.9 |
| watching television |
1 |
| writing, desk work, typing |
1.8 |
| walking, 1.7 mph (2.7 km/h), level ground, strolling, very slow |
2.3 |
| walking, 2.5 mph (4 km/h) |
2.9 |
| Moderate intensity activities |
3 to <6 |
| resistance training (weight) training, multiple exercises, 8-15 repetitions at varied resistance |
3.5 |
| calisthenics (e.g., push ups, sit ups, pull-ups, lunges), moderate effort |
3.8 |
| Pilates, general |
3.8 |
| yoga, Hatha |
3 |
| water aerobics, water calisthenics, water exercise |
2.5 |
| bicycling, stationary, 50 watts, very light effort |
5.3 |
| |
3 |
| walking 3.0 mph (4.8 km/h) |
3.3 |
| calisthenics, home exercise, light or moderate effort, general |
3.5 |
| walking 3.4 mph (5.5 km/h) |
3.6 |
| bicycling, <10 mph (16 km/h), leisure, to work or for pleasure |
4 |
| bicycling, stationary, 100 watts, light effort |
5.5 |
| Vigorous intensity activities |
> 6 |
| jogging, general |
7 |
| calisthenics (e.g. pushups, sit-ups, pull-ups, jumping jacks), heavy, vigorous effort |
8 |
| running jogging, in place |
8 |
| rope jumping |
10 |
|
