Gym and Home Activities Aerobics: low impact Aerobics: high impact Aerobics, Step: low impact Aerobics, Step: high impact Aerobics: water Bicycling, Stationary: moderate Bicycling, Stationary: vigorous Circuit Training: general Rowing, Stationary: moderate Rowing, Stationary: vigorous Ski Machine: general Stair Step Machine: general Weight Lifting: general Weight Lifting: vigorous Training Activities Basketball: playing a game Basketball: wheelchair Bicycling: BMX or mountain Bicycling: 12-13.9 mph Bicycling: 14-15.9 mph Boxing: sparring Football: competitive Football: touch, flag, general Frisbee Golf: carrying clubs Golf: using cart Gymnastics: general Handball: general Hiking: cross-country Horseback Riding: general Ice Skating: general Martial Arts: general Racquetball: competitive Racquetball: casual, general Rock Climbing: ascending Rock Climbing: repelling Rollerblade Skating Rope Jumping Running: 5 mph (12 min/mile) Running: 5.2 mph (11.5 min/mile) Running: 6 mph (10 min/mile) Running: 6.7 mph (9 min/mile) Running: 7.5 mph (8 min/mile) Running: 8.6 mph (7 min/mile) Running: 10 mph (6 min/mile) Running: pushing wheelchair, marathon wheeling Running: cross-country Skiing: cross-country Skiing: downhill Snow Shoeing Softball: general play Swimming: general Tennis: general Volleyball: non-competitive, general play Volleyball: competitive, gymnasium play Volleyball: beach Walk: 3.5 mph (17 min/mi) Walk: 4 mph (15 min/mi) Walk: 4.5 mph (13 min/mi) Walk/Jog: jog <10 min. Water Skiing Water Polo Whitewater: rafting, kayaking Daily Life Activities Chopping & Splitting Wood Gardening: general Housecleaning: general Mowing Lawn: push, hand Mowing Lawn: push, power Operate Snow Blower: walking Children's Games: 4-square, etc. Raking Lawn Sex: moderate effort Shoveling Snow: by hand
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