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MET Level Chart
Below is a general list of activities and the average MET level required to perform them. Speak with your exercise therapist if you have questions.
 
 
 
 

1 MET

Bed rest

Reading

Sitting

 

5-6 METs

Badminton

Cycling 16km/hr (10mph)

Digging in the garden

Fishing and Hunting

Golf, walking, pulling cart

Horseback riding

Lifting 50lbs

Mowing lawn with power mower

Mowing the lawn

Sawing wood

Shovelling light loads

Skating (recreational)

Slow swimming

Swimming (backstroke)

Tennis (doubles)

Using heavy tools

Walking 6.4km/hr (4mph)

1-2 METs

Desk work

Dressing

Eating

Knitting/Sewing

Playing cards

Shaving or Brushing teeth

Tub bathing

Walking 1.6km/hour (1 mph)

Washing dishes

2-3 METs

Cooking

Laundry/Ironing

Playing the piano

Shopping for/carrying groceries

Showering

Walking 3.2 km/hr (2mph)

Yoga

6-7 METs

Basketball

Cycling at 17.7 km/hr (11mph)

Hiking

Mowing lawn with hand mower

Splitting/chopping wood

Walking/jogging 8km/hr (5mph)

Washing a car

Water skiing or light downhill ski

3-4 METs

Bowling (indoor, lawn, bocce)

Cleaning windows or floors

Curling

Cycling 7.8km/hr (6 mph)

Dancing slow

Golfing with a power cart

Horseshoes

Light gardening

Making a bed

Painting

Power yoga

Raking leaves

Sailing

Sexual intercourse

Shuffleboard

Tai chi

Vacuuming

Walking 4.8km/hr (3mph)

7-8 METs

Dancing - aerobic

Digging a ditch

Hockey, recreational

Lifting 80lbs

Moving heavy furniture

Racquetball

Sawing hardwood

Soccer

Swimming (crawl)

8-9 METs

Biking at 20.9km/hr (13mph)

Cross-country skiing

Football

Hockey, more competitive

Rope jumping (light effort)

Running 8.9km/hr (6mph)

Squash

Swimming (breaststroke)

Tennis (singles)

4-5 METs

Cricket

Dancing ballroom, fast

Heavy gardening

Heavy housework

Home repairs

Masonry

Table tennis

Volleyball

Water aerobics

10+ METs

Biking 22.5-25.5km/hr (14-15.9mph)

Handball

Rope jumping (strong effort)

Running 9.7 km/hr (6.1mph)

 

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Southlake Regional Health Centre
596 Davis Drive, Newmarket, Ontario   L3Y 2P9
Tel: 905-895-4521   |   TTY: 905-952-3062
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