Buzz
Physical activity plays a key role in maintaining health, and we’re all familiar with the common advice to engage in at least 150 minutes of moderate exercise, like walking, or 75 minutes of vigorous exercise, such as running, each week. However, there are many other ways to stay active, some of which you might already be doing.
According to the physical activity guidelines for Americans, moderate intensity activities fall within the range of 3.0 to just under 6.0 METs, or metabolic equivalents. One MET represents the energy expenditure required for basic bodily functions, around a calorie per minute. This number can vary depending on factors like body size and age. For example, if a brisk walk causes you to burn four times the energy you use while resting, it’s considered to be 4 METs, placing it within the moderate intensity category.
Here’s the interesting part: Many activities fall into the 3 to 6 MET range. Researchers have tested the energy burn of various activities in the lab and created charts displaying their MET values. Some common household tasks, like certain cleaning chores, and even activities you might not immediately consider exercise, such as golfing or jobs requiring you to stay on your feet, qualify as moderate exercise. Here's a list of activities that fit within this range:
Activities within the 3 to 4 MET range include:
Low-intensity ballroom dancing styles such as waltz, foxtrot, slow dancing, samba, tango, 19th-century dance, mambo, and cha cha.
Fishing
Walking while carrying a child weighing 15 lbs or more
Hammering nails
Plumbing activities
Performing with a guitar in a standing position as part of a rock and roll band
Occupations like bartending, retail, or being a librarian where you are on your feet or walking around
Bowling
Playing frisbee
Sailing activities, including windsurfing and ice sailing
Making beds
Car maintenance tasks
Caribbean dances such as Abakua, Beguine, Bellair, Bongo, Brukin's, Caribbean Quadrills, Dinki Mini, Gere, Gumbay, Ibo, Jonkonnu, Kumina, Oreisha, and Jambu
Washing cars, windows, or cleaning out the garage
Generally speaking, most activities where you are standing typically fall around 3 METs. For a bit more intensity, consider the following which fall into the 4 MET range and above:
Hand washing clothes and hanging them to dry
Caring for the elderly, including assisting with bathing, dressing, or moving them in and out of bed
Housekeeping tasks, such as cleaning bathrooms and pushing cleaning carts
Coaching sports like football, soccer, basketball, baseball, or swimming
Walking or pushing a stroller with children
Gardening, such as planting new plants
Caring for horses, including feeding, watering, and cleaning their stalls
Folk dances such as Greek and Middle Eastern styles, along with hula, salsa, merengue, bamba y plena, flamenco, belly dancing, and swing
Using a power mower to mow the lawn
Playing doubles tennis
Casual swimming, like leisurely backstroke
Farm work, yard maintenance, and lighter exercises like power yoga or using a rowing machine on a gentle setting are common in this range. Here’s what you can expect for activities registering 5 METs and above:
Ballet, modern, or jazz dancing
Cleaning gutters
Exterior house painting
Skateboarding
Using crutches
Spiritual dance in church services
Shoveling snow at a moderate intensity (note: ‘general snow shoveling’ is rated higher)
Hiking or walking through fields and hilly terrain
Fast-paced ballroom dancing
Boxing with a punching bag
Ice skating at a speed of 9 mph or less
Rodeo sports
Moving furniture or carrying heavy boxes
The 5-and-above MET range also includes boot camp-style classes, obstacle courses used in the military, heavy squats, and lap swimming. Activities that require even more effort than these tend to fall into the 6 METs-and-up category, beginning with basketball, cheerleading, and drag racing, and progressing further from there.
