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Met Values: Light ( 6 Mets)

The document presents a table that shows the metabolic equivalent (MET) values for various physical activities classified as light (<3 METs), moderate (3-6 METs), or vigorous (>6 METs). Some examples of light activities are sitting or standing tasks, arts/crafts, and casual leisure activities. Moderate activities include brisk walking, household cleaning tasks, dancing, and bicycling at a light pace. Vigorous activities consist of running, hiking with a heavy pack, competitive sports, and strenuous household/occupational tasks like shoveling or farming. The MET values represent the energy expended during physical activity compared to resting levels.

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Arbiarso Wijatmoko
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539 views2 pages

Met Values: Light ( 6 Mets)

The document presents a table that shows the metabolic equivalent (MET) values for various physical activities classified as light (<3 METs), moderate (3-6 METs), or vigorous (>6 METs). Some examples of light activities are sitting or standing tasks, arts/crafts, and casual leisure activities. Moderate activities include brisk walking, household cleaning tasks, dancing, and bicycling at a light pace. Vigorous activities consist of running, hiking with a heavy pack, competitive sports, and strenuous household/occupational tasks like shoveling or farming. The MET values represent the energy expended during physical activity compared to resting levels.

Uploaded by

Arbiarso Wijatmoko
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

MET values

The table below shows how much energy is expended whilst doing various physical activities in
terms of the number of METs used.

Adapted from ‘MET Vaues of Common Physical Activities Classified as Light, Moderate or
Vigorous Intensity’ (data from Ainsworth B, Haskell WL, White MC et al. Compendium of
physical activities: an update of activity codes and MET intensities).

Light Moderate Vigorous


(<3 METs) (3-6 METs) (> 6 METs)
Walking Walking Walking, jogging & running

Walking slowly around home, Walking 3.0 mph – 3.3* Walking at very brisk pace (4.5
shops or the office = 2.0* mph) = 6.3*
Walking at very brisk pace (4
mph) = 5.0* Walking/hiking at moderate
pace and grade with no or light
pack (<10 pounds) = 7.0

Hiking at steep grades and pack


10-42 pounds = 7.5-9.0

Jogging at 5 mph = 8.0*


Jogging at 6 mph = 10.0*
Running at 7 mph = 11.5*

Light Moderate Vigorous


(<3 METs) (3-6 METs) (> 6 METs)
Household & occupation Household & occupation Household & occupation

Sitting – working at a desk or Cleaning – heavy; washing Shovelling sand, coal etc = 7.0
using light hand tools = 1.5 windows, car, clean garage =
3.0 Carrying heavy loads such as
Standing performing light work bricks = 7.5
such as making bed, washing Sweeping floors or carpet,
dishes, ironing, preparing food vacuuming, mopping = 3.0-3.5 Heavy farming such as bailing
or shop assistant = 2.0-2.5 hay = 8.0
Carpentry – general = 3.6
Shovelling, digging ditches = 8.5
Carrying and stacking wood =
5.5

Mowing lawn using a walk


power mower = 5.5
Light Moderate Vigorous
(<3 METs) (3-6 METs) (> 6METs)
Leisure time & sports Leisure time & sports Leisure time & sports

Arts & crafts, playing cards = Badminton – recreational = 4.5 Basketball game = 8.0
1.5
Basketball – shooting around = Bicycling – on flat: moderate
Billiards = 2.5 4.5 effort (12-14 mph) = 8.0; fast
(14-16 mph) = 10
Croquet = 2.5 Bicycling – on flat; light effort
(10-12 mph) = 6.0 Skiing cross country – slow (2.5
Darts = 2.5 mph = 7.0; fast (5.0-7.9 mph) =
Dancing – ballroom slow = 3.0; 9.0
Fishing – sitting = 2.5 ballroom fast = 4.5
Soccer – casual = 7.0;
Playing most musical Fishing from river bank & competitive = 10.0
instruments = 2.0-2.5 walking = 4.0
Swimming – moderate/hard =
Golf – walking pulling clubs = 8-11Ϯ
4.3
Tennis singles = 8.0
Sailing boat, wind surfing = 3.0
Volleyball – competitive at gym
Swimming leisurely = 6.0Ϯ or beach = 8.0

Table tennis = 4.0

Tennis doubles = 5.0

Volleyball – non competitive =


3.0-4.0

*on flat, hard surface


Ϯ MET values can vary substantially from person to person during swimming as a result of different
strokes/skill levels

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