300+ physical activity ideas!
"What kind of exercise should I do?" The best exercise is the one you enjoy — but finding it can take time. The database on this page is your source for nearly 400 activity variations to consider.
You might be surprised to see how many common activities can be considered exercise: mopping a floor, breastfeeding, playing guitar, pushing a snowblower.
The U.S. adult physical activity recommendation is at least 150 minutes of moderate activity per week — or at least 90 minutes of vigorous activity (source). So perhaps the second-best exercise is the one that's already part of your weekly routine, even if it's a chore!
Activities within each category below are sorted by increasing intensity. Intensity is measured in metabolic equivalents of task (METs), a relative unit expressed in multiples of the energy expended by your body sitting at rest. (For example, bicycling leisurely at 5.5mph is rated as 3.5x as intense as sitting.) A moderate activity intensity can be about 3-6 METs, but it's ultimately subjective, depending on how it makes you feel.
CATEGORIES:
🚲 Bicycling 😅 Conditioning 💃 Dancing 🏠 Home activity 🪴 Lawn & garden 🎷 Music 🏃 Running ⚽️ Sports 👟 Walking 🌊 Water activities ❄️ Winter activities
🚲 Bicycling 😅 Conditioning 💃 Dancing 🏠 Home activity 🪴 Lawn & garden 🎷 Music 🏃 Running ⚽️ Sports 👟 Walking 🌊 Water activities ❄️ Winter activities
| ACTIVITY | INT | CAT |
| bicycling, leisure, 5.5 mph | 3.5 | 🚲 |
| bicycling, <10 mph, leisure, to work or for pleasure | 4 | 🚲 |
| unicycling | 5 | 🚲 |
| bicycling, on dirt or farm road, moderate pace | 5.8 | 🚲 |
| bicycling, leisure, 9.4 mph | 5.8 | 🚲 |
| bicycling, 10-11.9 mph, leisure, slow, light effort | 6.8 | 🚲 |
| bicycling, 12-13.9 mph, leisure, moderate effort | 8 | 🚲 |
| bicycling, BMX | 8.5 | 🚲 |
| bicycling, mountain | 8.5 | 🚲 |
| bicycling, 14-15.9 mph, racing or leisure, fast, vigorous effort | 10 | 🚲 |
| bicycling, 16-19 mph, very fast, racing | 12 | 🚲 |
| bicycling, mountain, uphill, vigorous | 14 | 🚲 |
| bicycling, > 20 mph, racing, not drafting | 15.8 | 🚲 |
| bicycling, mountain, competitive, racing | 16 | 🚲 |
| yoga, Nadisodhana | 2 | 😅 |
| stretching, mild | 2.3 | 😅 |
| video exercise workouts, TV conditioning programs (e.g., yoga, stretching), light effort | 2.3 | 😅 |
| yoga, Hatha | 2.5 | 😅 |
| calisthenics (e.g., situps, abdominal crunches), light effort | 2.8 | 😅 |
| therapeutic exercise ball, Fitball exercise | 2.8 | 😅 |
| upper body exercise, arm ergometer | 2.8 | 😅 |
| pilates | 3 | 😅 |
| yoga, Surya Namaskar | 3.3 | 😅 |
| bicycling, stationary, 30-50 watts, very light to light effort | 3.5 | 😅 |
| calisthenics, light or moderate effort (example: back exercises), going up & down from floor | 3.5 | 😅 |
| Curves exercise routines in women | 3.5 | 😅 |
| resistance (weight) training, multiple exercises, 8-15 repetitions at varied resistance | 3.5 | 😅 |
| activity promoting video game (e.g., Wii Fit), moderate effort (e.g., aerobic, resistance) | 3.8 | 😅 |
| calisthenics (e.g., push ups, sit ups, pull-ups, lunges), moderate effort | 3.8 | 😅 |
| video exercise workouts, TV conditioning programs (e.g., cardio-resistance), moderate effort | 4 | 😅 |
| yoga, Power | 4 | 😅 |
| circuit training, moderate effort | 4.3 | 😅 |
| upper body exercise, stationary arm cycle, 40 rpm, moderate | 4.3 | 😅 |
| bicycling, stationary, 51-89 watts, light-to-moderate effort | 4.8 | 😅 |
| rowing, stationary, moderate effort | 4.8 | 😅 |
| army type obstacle course exercise, boot camp training program | 5 | 😅 |
| Elliptical trainer, moderate effort | 5 | 😅 |
| resistance (weight) training, squats , slow or explosive effort | 5 | 😅 |
| health club exercise classes, gym/weight training combined in one visit | 5 | 😅 |
| native New Zealander physical activities (e.g., Haka Powhiri, Moteatea, Waita Tira, Whakawatea, etc.) | 5.3 | 😅 |
| health club exercise, general | 5.5 | 😅 |
| resistance training (weight lifting - free weight, nautilus or universal-type), power lifting or bodybuilding, vigorous effort | 6 | 😅 |
| rowing, stationary ergometer, vigorous effort | 6 | 😅 |
| Jazzercise | 6 | 😅 |
| video exercise workouts, TV conditioning programs (e.g., cardio-resistance), vigorous effort | 6 | 😅 |
| ski machine | 6.8 | 😅 |
| bicycling, stationary | 7 | 😅 |
| activity promoting video/arcade game (e.g. Dance Dance Revolution), vigorous effort | 7.2 | 😅 |
| health club exercise, conditioning classes | 7.8 | 😅 |
| calisthenics (e.g., push ups, sit ups, pull-ups, jumping jacks), vigorous effort | 8 | 😅 |
| circuit training, including kettlebells, some aerobic movement with minimal rest, vigorous intensity | 8 | 😅 |
| bicycling, stationary, RPM/Spin bike class | 8.5 | 😅 |
| rowing, stationary, 150 watts, vigorous effort | 8.5 | 😅 |
| bicycling, stationary, 101-160 watts, vigorous effort | 8.8 | 😅 |
| stair-treadmill ergometer | 9 | 😅 |
| bicycling, stationary, 161-200 watts, vigorous effort | 11 | 😅 |
| rope skipping | 11 | 😅 |
| slide board exercise | 11 | 😅 |
| rowing, stationary, 200 watts, very vigorous effort | 12 | 😅 |
| bicycling, stationary, 201-270 watts, very vigorous effort | 14 | 😅 |
| ballroom, slow (e.g., waltz, foxtrot, slow dancing, samba, tango, 19th century dance, mambo, cha cha) | 3 | 💃 |
| dancing (e.g., Caribbean, Greek, Middle Eastern, hula, salsa, merengue, bamba y plena, flamenco, belly, swing) | 4.5 | 💃 |
| tap | 4.8 | 💃 |
| ballet, modern, or jazz; rehearsal or class | 5 | 💃 |
| aerobic, low impact | 5 | 💃 |
| aerobic, step, with 4-inch step | 5.5 | 💃 |
| ballet, modern, or jazz, performance, vigorous effort | 6.8 | 💃 |
| aerobic, general | 7.3 | 💃 |
| aerobic, step, with 6 - 8 inch step | 7.5 | 💃 |
| aerobic, step, with 10 - 12 inch step | 9.5 | 💃 |
| aerobic dance wearing 10-15 lb weights | 10 | 💃 |
| ballroom dancing, competitive | 11.3 | 💃 |
| cooking or food preparation, manual appliances, light effort | 2 | 🏠 |
| laundry, fold or hang clothes, put clothes in washer or dryer, packing suitcase, washing clothes by hand | 2 | 🏠 |
| scrubbing floors, on hands and knees, scrubbing bathroom, bathtub, light effort | 2 | 🏠 |
| standing, holding child | 2 | 🏠 |
| child care, sitting/kneeling (e.g., dressing, bathing, grooming, feeding, occasional lifting of child) | 2 | 🏠 |
| breastfeeding, sitting or reclining | 2 | 🏠 |
| cleaning, sweeping, slow, light effort | 2.3 | 🏠 |
| dusting or polishing furniture | 2.3 | 🏠 |
| grocery shopping | 2.3 | 🏠 |
| walking and carrying small child, child weighing less than 15 lbs | 2.3 | 🏠 |
| animal care, household animals | 2.3 | 🏠 |
| mopping, standing, light effort | 2.5 | 🏠 |
| cleaning, general (straightening up, changing linen, carrying out trash) | 2.5 | 🏠 |
| putting away groceries, carrying packages | 2.5 | 🏠 |
| watering plants | 2.5 | 🏠 |
| walking and carrying small child, child weighing 15 lbs or more | 3 | 🏠 |
| walk/run, playing with animals, light effort, only active periods | 3 | 🏠 |
| hammering nails | 3 | 🏠 |
| plumbing, general | 3 | 🏠 |
| cleaning, sweeping carpet or floors | 3.3 | 🏠 |
| carpentry, finishing or refinishing cabinets or furniture | 3.3 | 🏠 |
| painting inside house,wallpapering, scraping paint | 3.3 | 🏠 |
| cleaning, heavy or major (e.g. wash car, wash windows, clean garage), moderate effort | 3.5 | 🏠 |
| scrubbing floors, on hands and knees, scrubbing bathroom, bathtub, moderate effort | 3.5 | 🏠 |
| playing with child(ren), moderate effort, only active periods | 3.5 | 🏠 |
| sweeping garage, sidewalk or outside of house | 4 | 🏠 |
| playing with animals, moderate effort, only active periods | 4 | 🏠 |
| elder care, disabled adult, bathing, dressing, moving into and out of bed | 4 | 🏠 |
| automobile body work | 4 | 🏠 |
| multiple household tasks all at once, vigorous effort | 4.3 | 🏠 |
| home repair, general, moderate effort | 4.5 | 🏠 |
| laying or removing carpet | 4.5 | 🏠 |
| cleaning gutters | 5 | 🏠 |
| painting, outside home | 5 | 🏠 |
| spreading dirt with a shovel | 5 | 🏠 |
| moving furniture, household items, carrying boxes | 5.8 | 🏠 |
| carpentry, sawing hardwood | 6 | 🏠 |
| roofing | 6 | 🏠 |
| carrying groceries upstairs | 7.5 | 🏠 |
| moving household items upstairs, carrying boxes or furniture | 9 | 🏠 |
| planting, potting, transplanting seedlings or plants, light effort | 2 | 🪴 |
| operating snow blower, walking | 2.5 | 🪴 |
| clearing light brush, thinning garden | 3.5 | 🪴 |
| trimming shrubs or trees, power cutter, using leaf blower, edge, moderate effort | 3.5 | 🪴 |
| weeding, cultivating garden, light-to-moderate effort | 3.5 | 🪴 |
| picking fruit off trees, picking fruits/vegetables, moderate effort | 3.5 | 🪴 |
| raking lawn or leaves, moderate effort | 3.8 | 🪴 |
| gardening, general, moderate effort | 3.8 | 🪴 |
| raking lawn | 4 | 🪴 |
| yard work, moderate effort | 4 | 🪴 |
| digging, spading, filling garden, compositing | 5 | 🪴 |
| shoveling snow, by hand, moderate effort | 5.3 | 🪴 |
| carrying, loading or stacking wood, loading/unloading or carrying lumber | 5.5 | 🪴 |
| mowing lawn, pushing powered mower | 5.5 | 🪴 |
| shoveling dirt or mud | 5.5 | 🪴 |
| wheelbarrow, pushing garden cart or wheelbarrow | 5.5 | 🪴 |
| chopping wood, splitting logs, vigorous effort | 6.3 | 🪴 |
| clearing brush/land, undergrowth, or ground, hauling branches | 6.3 | 🪴 |
| laying crushed rock | 6.3 | 🪴 |
| felling trees, large size | 8.3 | 🪴 |
| playing musical instruments, general | 2 | 🎷 |
| guitar, classical, folk, sitting | 2 | 🎷 |
| conducting orchestra, standing | 2.3 | 🎷 |
| piano, sitting | 2.3 | 🎷 |
| string instrument, bowing, standing | 2.5 | 🎷 |
| drumming, moderate, sitting | 3 | 🎷 |
| guitar, rock and roll band, standing | 3 | 🎷 |
| trombone, standing | 3.5 | 🎷 |
| marching band, drum major, walking | 3.5 | 🎷 |
| drums, sitting | 3.8 | 🎷 |
| marching band, playing an instrument, brisk pace | 5.5 | 🎷 |
| running, 4 mph (15 min/mile) | 6 | 🏃 |
| jogging | 7 | 🏃 |
| jogging, in place | 8 | 🏃 |
| running, training, pushing a wheelchair or baby carrier | 8 | 🏃 |
| running, 5 mph (12 min/mile) | 8.3 | 🏃 |
| running, 6 mph (10 min/mile) | 9.8 | 🏃 |
| running, 7 mph (8.5 min/mile) | 11 | 🏃 |
| running, 8 mph (7.5 min/mile) | 11.8 | 🏃 |
| running, 9 mph (6.5 min/mile) | 12.8 | 🏃 |
| running, 10 mph (6 min/mile) | 14.5 | 🏃 |
| running, stairs, up | 15 | 🏃 |
| running, 11 mph (5.5 min/mile) | 16 | 🏃 |
| running, 12 mph (5 min/mile) | 19 | 🏃 |
| running, 13 mph (4.6 min/mile) | 19.8 | 🏃 |
| running, 14 mph (4.3 min/mile) | 23 | 🏃 |
| billiards | 2.5 | ⚽️ |
| darts, wall or lawn | 2.5 | ⚽️ |
| football or baseball, playing catch | 2.5 | ⚽️ |
| bowling | 3 | ⚽️ |
| frisbee playing | 3 | ⚽️ |
| golf, miniature, driving range | 3 | ⚽️ |
| horseshoe pitching | 3 | ⚽️ |
| shuffleboard | 3 | ⚽️ |
| tai chi, qi gong | 3 | ⚽️ |
| volleyball, non-competitive, 6 - 9 member team | 3 | ⚽️ |
| croquet | 3.3 | ⚽️ |
| lawn bowling, bocce ball, outdoor | 3.3 | ⚽️ |
| sports spectator, very excited, emotional, physically moving | 3.3 | ⚽️ |
| golf, using power cart | 3.5 | ⚽️ |
| hang gliding | 3.5 | ⚽️ |
| skydiving, base jumping, bungee jumping | 3.5 | ⚽️ |
| trampoline, recreational | 3.5 | ⚽️ |
| bowling, indoor, bowling alley | 3.8 | ⚽️ |
| gymnastics | 3.8 | ⚽️ |
| horseback riding,walking | 3.8 | ⚽️ |
| curling | 4 | ⚽️ |
| football, touch, flag, light effort | 4 | ⚽️ |
| hacky sack | 4 | ⚽️ |
| high ropes course, multiple elements | 4 | ⚽️ |
| juggling | 4 | ⚽️ |
| moto-cross, off-road motor sports, all-terrain vehicle | 4 | ⚽️ |
| softball, practice | 4 | ⚽️ |
| softball, officiating | 4 | ⚽️ |
| table tennis, ping pong | 4 | ⚽️ |
| volleyball | 4 | ⚽️ |
| track and field (e.g., shot, discus, hammer throw) | 4 | ⚽️ |
| archery, non-hunting | 4.3 | ⚽️ |
| golf, walking, carrying clubs | 4.3 | ⚽️ |
| basketball, shooting baskets | 4.5 | ⚽️ |
| saddling, cleaning, grooming, harnessing and unharnessing horse | 4.5 | ⚽️ |
| tennis, doubles | 4.5 | ⚽️ |
| trampoline, competitive | 4.5 | ⚽️ |
| cricket, batting, bowling, fielding | 4.8 | ⚽️ |
| rock climbing, rappelling | 5 | ⚽️ |
| skateboarding, moderate effort | 5 | ⚽️ |
| softball or baseball, fast or slow pitch | 5 | ⚽️ |
| martial arts, different types, slower pace, novice performers, practice | 5.3 | ⚽️ |
| badminton, social singles and doubles | 5.5 | ⚽️ |
| boxing, punching bag | 5.5 | ⚽️ |
| horseback riding | 5.5 | ⚽️ |
| rodeo sports, moderate effort | 5.5 | ⚽️ |
| children's games, (e.g., hopscotch, 4-square, dodge ball, playground apparatus, t-ball, tetherball, marbles), moderate effort | 5.8 | ⚽️ |
| rock climbing, ascending or traversing rock, low-to-moderate difficulty | 5.8 | ⚽️ |
| basketball, non-game | 6 | ⚽️ |
| cheerleading, gymnastic moves, competitive | 6 | ⚽️ |
| fencing | 6 | ⚽️ |
| paddleball, casual | 6 | ⚽️ |
| skateboarding, competitive, vigorous effort | 6 | ⚽️ |
| tennis, doubles | 6 | ⚽️ |
| volleyball, competitive, in gymnasium | 6 | ⚽️ |
| wrestling (one match of 5 minutes) | 6 | ⚽️ |
| track and field (e.g., high jump, long jump, triple jump, javelin, pole vault) | 6 | ⚽️ |
| rugby, touch, non-competitive | 6.3 | ⚽️ |
| basketball, casual | 6.5 | ⚽️ |
| badminton, competitive | 7 | ⚽️ |
| broomball | 7 | ⚽️ |
| kickball | 7 | ⚽️ |
| racquetball | 7 | ⚽️ |
| skating, roller blading | 7 | ⚽️ |
| soccer, casual | 7 | ⚽️ |
| squash | 7.3 | ⚽️ |
| tennis | 7.3 | ⚽️ |
| rock climbing, ascending rock, high difficulty | 7.5 | ⚽️ |
| rollerblading, in-line skating, 14.4 km/h (9.0 mph), recreational pace | 7.5 | ⚽️ |
| basketball, wheelchair | 7.8 | ⚽️ |
| boxing, sparring | 7.8 | ⚽️ |
| hockey, field | 7.8 | ⚽️ |
| basketball, competitive | 8 | ⚽️ |
| coaching, actively playing sport with players | 8 | ⚽️ |
| football, competitive | 8 | ⚽️ |
| football, touch, flag | 8 | ⚽️ |
| frisbee, ultimate | 8 | ⚽️ |
| handball, team | 8 | ⚽️ |
| hockey, ice, casual | 8 | ⚽️ |
| lacrosse | 8 | ⚽️ |
| tennis, singles | 8 | ⚽️ |
| volleyball, beach, in sand | 8 | ⚽️ |
| rugby, union, team, competitive | 8.3 | ⚽️ |
| rope jumping, slow pace, < 100 skips/min, 2 foot skip | 8.8 | ⚽️ |
| horseback riding, jumping | 9 | ⚽️ |
| rollerblading, in-line skating, 17.7 km/h (11.0 mph), moderate pace | 9.8 | ⚽️ |
| hockey, ice, competitive | 10 | ⚽️ |
| paddleball, competitive | 10 | ⚽️ |
| racquetball, competitive | 10 | ⚽️ |
| soccer, competitive | 10 | ⚽️ |
| track and field (e.g., steeplechase, hurdles) | 10 | ⚽️ |
| martial arts (e.g., judo, jujitsu, karate, kick boxing, tae kwan do, tai-bo, Muay Thai boxing) | 10.3 | ⚽️ |
| rope jumping, moderate pace, 100-120 skips/min, 2 foot skip | 11.8 | ⚽️ |
| jai alai | 12 | ⚽️ |
| rope jumping, fast pace, 120-160 skips/min | 12.3 | ⚽️ |
| rollerblading, in-line skating, 21.0 to 21.7 km/h (13.0 to 13.6 mph), fast pace | 12.3 | ⚽️ |
| boxing, in ring | 12.8 | ⚽️ |
| rollerblading, in-line skating, 24.0 km/h (15.0 mph), maximal effort | 14 | ⚽️ |
| walking, less than 2.0 mph, level, strolling, very slow | 2 | 👟 |
| carrying 15 lb child, slow walking | 2.3 | 👟 |
| walking, 2.0 mph, level, slow pace, firm surface | 2.8 | 👟 |
| walking the dog | 3 | 👟 |
| descending stairs | 3.5 | 👟 |
| walking, 2.8 to 3.2 mph, level, moderate pace, firm surface | 3.5 | 👟 |
| pushing a wheelchair | 3.8 | 👟 |
| pushing or pulling stroller with child or walking with children, 2.5 to 3.1 mph | 4 | 👟 |
| stair climbing, slow pace | 4 | 👟 |
| walking, 3.5 mph, level, brisk, firm surface, walking for exercise | 4.3 | 👟 |
| walking, normal pace, grass or sand | 4.5 | 👟 |
| carrying 15 pound load (e.g. suitcase), level ground or downstairs | 5 | 👟 |
| carrying 1 to 15 lb load, upstairs | 5 | 👟 |
| walking, 4.0 mph, level, firm surface, very brisk pace | 5 | 👟 |
| walking, 2.9 to 3.5 mph, uphill, 1 to 5% grade | 5.3 | 👟 |
| carrying 16 to 24 lb load, upstairs | 6 | 👟 |
| hiking, cross country | 6 | 👟 |
| walking, backwards, 3.5 mph, level | 6 | 👟 |
| climbing hills, no load | 6.3 | 👟 |
| climbing hills with 0 to 9 lb load | 6.5 | 👟 |
| race walking | 6.5 | 👟 |
| climbing hills with 10 to 20 lb load | 7.3 | 👟 |
| backpacking, hiking or organized walking with a daypack | 7.8 | 👟 |
| carrying 25 to 49 lb load, upstairs | 8 | 👟 |
| walking, 2.9 to 3.5 mph, uphill, 6% to 15% grade | 8 | 👟 |
| walking, backwards, 3.5 mph, uphill, 5% grade | 8 | 👟 |
| climbing hills with 21 to 42 lb load | 8.3 | 👟 |
| walking, 5.0 mph, level, firm surface | 8.3 | 👟 |
| stair climbing, fast pace | 8.8 | 👟 |
| climbing hills with 42+ lb load | 9 | 👟 |
| walking, 5.0 mph, uphill, 3% grade | 9.8 | 👟 |
| carrying 50 to 74 lb load, upstairs | 10 | 👟 |
| carrying > 74 lb load, upstairs | 12 | 👟 |
| tubing, floating on a river | 2.3 | 🌊 |
| boating, power, driving | 2.5 | 🌊 |
| water walking, light effort, slow pace | 2.5 | 🌊 |
| canoeing, rowing, 2.0-3.9 mph, light effort | 2.8 | 🌊 |
| diving, springboard or platform | 3 | 🌊 |
| surfing, body or board | 3 | 🌊 |
| water volleyball | 3 | 🌊 |
| canoeing, harvesting wild rice, knocking rice off the stalks | 3.3 | 🌊 |
| sailing, Sunfish/Laser/Hobby Cat, Keel boats, ocean sailing, yachting, leisure | 3.3 | 🌊 |
| canoeing, rowing, for pleasure | 3.5 | 🌊 |
| swimming, treading water, moderate effort | 3.5 | 🌊 |
| paddle boat | 4 | 🌊 |
| sailing, in competition | 4.5 | 🌊 |
| water walking, moderate effort | 4.5 | 🌊 |
| swimming, backstroke, recreational | 4.8 | 🌊 |
| kayaking, moderate effort | 5 | 🌊 |
| snorkeling | 5 | 🌊 |
| surfing, body or board, competitive | 5 | 🌊 |
| whitewater rafting, kayaking, or canoeing | 5 | 🌊 |
| windsurfing, not pumping for speed | 5 | 🌊 |
| swimming, breaststroke, recreational | 5.3 | 🌊 |
| water aerobics, water calisthenics | 5.5 | 🌊 |
| canoeing, rowing, 4.0-5.9 mph, moderate effort | 5.8 | 🌊 |
| swimming laps, freestyle, front crawl, slow, light or moderate effort | 5.8 | 🌊 |
| skiing, water or wakeboarding | 6 | 🌊 |
| paddle boarding, standing | 6 | 🌊 |
| swimming, leisurely, not lap swimming | 6 | 🌊 |
| water walking, vigorous effort, brisk pace | 6.8 | 🌊 |
| canoeing, portaging | 7 | 🌊 |
| jet skiing, driving, in water | 7 | 🌊 |
| swimming, sidestroke | 7 | 🌊 |
| swimming, synchronized | 8 | 🌊 |
| swimming, crawl, medium speed, ~50 yards/minute, vigorous effort | 8.3 | 🌊 |
| swimming, backstroke, training or competition | 9.5 | 🌊 |
| swimming laps, freestyle, fast, vigorous effort | 9.8 | 🌊 |
| swimming, treading water, fast, vigorous effort | 9.8 | 🌊 |
| water jogging | 9.8 | 🌊 |
| swimming, crawl, fast speed, ~75 yards/minute, vigorous effort | 10 | 🌊 |
| water polo | 10 | 🌊 |
| swimming, breaststroke, training or competition | 10.3 | 🌊 |
| windsurfing or kitesurfing, crossing trial | 11 | 🌊 |
| skindiving, moderate | 11.8 | 🌊 |
| canoeing, rowing, kayaking, competition, >6 mph, vigorous effort | 12.5 | 🌊 |
| windsurfing, competition, pumping for speed | 13.5 | 🌊 |
| swimming, butterfly | 13.8 | 🌊 |
| skindiving, fast | 15.8 | 🌊 |
| snowmobiling, passenger | 2 | ❄️ |
| snow blower, walking and pushing | 2.5 | ❄️ |
| snowmobiling, driving, moderate | 3.5 | ❄️ |
| skiing, downhill, alpine or snowboarding, light effort, active time only | 4.3 | ❄️ |
| skiing, downhill, alpine or snowboarding, moderate effort, active time only | 5.3 | ❄️ |
| snow shoeing, moderate effort | 5.3 | ❄️ |
| skating, ice, 9 mph or less | 5.5 | ❄️ |
| skiing, cross country, 2.5 mph, slow or light effort, ski walking | 6.8 | ❄️ |
| sledding, tobogganing, bobsledding, luge | 7 | ❄️ |
| dog sledding, mushing | 7.5 | ❄️ |
| snow shoveling, by hand, vigorous effort | 7.5 | ❄️ |
| skiing, downhill, vigorous effort, racing | 8 | ❄️ |
| skating, ice, rapidly, more than 9 mph, not competitive | 9 | ❄️ |
| skiing, cross country, 4.0-4.9 mph, moderate speed and effort | 9 | ❄️ |
| skiing, cross country, 5.0-7.9 mph, brisk speed, vigorous effort | 12.5 | ❄️ |
| skating, speed, competitive | 13.3 | ❄️ |
| skiing, cross-country, biathlon | 13.5 | ❄️ |
| skating, ice dancing | 14 | ❄️ |
| skiing, cross country, >8.0 mph, elite skier, racing | 15 | ❄️ |
| skiing, cross country, hard snow, uphill, maximum, snow mountaineering | 15.5 | ❄️ |
I built this database from the 2011 Compendium of Physical Activities.
Questions about this info? Send me a text message!
