In The Gym
Aerobics, Step: low impact 252
Aerobics, Step: high impact 360
Aerobics: water 144
Bicycling, Stationery: moderate 252
Bicycling, Stationery: vigorous 378
Circuit Training: general 288
Elliptical Trainer: general 324
Rowing, Stationery: moderate 252
Rowing, Stationery: vigorous 306
Ski Machine: general 342
Stair Step Machine: general 216
Stretching, Hatha Yoga 144
Weight Lifting: general 108
Weight Lifting: vigorous 216

Sports & Leisure Activities
Basketball: playing a game 288
Billiards 90
Bicycling: 12-13.9 mph 288
Bicycling: 14-15.9 mph 360
Bowling 108
Dancing: disco, ballroom, square 198
Frisbee 108
Golf: carrying clubs 198
Golf: using cart 126
Hiking: cross-country 216
Ice Skating: general 252
Race Walking 234
Racquetball: casual, general 252
Rollerblade Skating 252
Rope Jumping 360
Running: 5 mph (12 min/mile) 288
Skiing: cross-country 288
Skiing: downhill 216
Softball: general play 180
Swimming: general 216
Swimming: laps, vigorous 360
Tennis: general 252
Volleyball: non-competitive,
Walk: 4 mph (15 min/mi) 162

Daily & Occupational Activities
Carrying & stacking wood 180
Digging, spading dirt 180
Gardening: general 162
Mowing Lawn: push, power 162
Operate Snow Blower: walking 162
Planting seedlings, shrubs 144
Raking Lawn 144
Sacking grass or leaves 144
Shoveling Snow: by hand 216
Child-care: bathing, feeding, etc. 126
Cooking 90
Food Shopping: with cart 126
Heavy Cleaning: wash car, windows 162
Playing w/kids: moderate effort 144
Cleaning rain gutters 180
Lay or remove carpet/tile 162
Paint, paper, remodel: inside 162

*Based on 30 minutes of activity for a 150lb woman.