Table 1

Examples of activities at a MET level of 3.5 and above

GardeningClearing light brush, thinning garden, moderate effort3.5
Digging, thinning garden, composting, light-to-moderate effort3.5
Gardening, using containers, older adults >60 years2.3
Mowing lawn (not ride on mower)5.0
Home activitiesGeneral kitchen activity (cooking, washing dishes, cleaning up), moderate effort3.3
Vacuuming, moderate effort3.3
Scrubbing floors, on hands and knees, scrubbing bathroom, bathtub, moderate effort3.5
Sweeping garage, pavement or outside of house4.0
Making bed, changing linen3.3
Locomotor activitiesStair climbing, slow pace4.0
Walking, 2.5 mph, level, firm surface3.0
Walking, 3.5 mph, level, brisk, firm surface, walking for exercise4.3
Walking, household2.0
Loading/unloading a car, implied walking3.5
  • Adapted from the Compendium of Physical Activities.15

  • MET, metabolic equivalent.