What Is My Activity Level?

Activity Levels:
Sedentary
If you're sedentary, your daily activities include:
  • Activities of daily living only, such as shopping, cleaning, watering plants, taking out the trash, walking the dog, mowing the lawn, and gardening.
  • No moderate or vigorous activities.
  • Unless you do at least 30 minutes per day of intentional exercise, you are considered sedentary.
    		•
    Low Active
    If you're Low Active, your daily activities include:
  • Activities of daily living, such as shopping, cleaning, watering plants, taking out the trash, walking the dog, mowing the lawn, and gardening.
  • Daily exercise that is equal to walking for 30 minutes at 4 miles per hour. For an adult of average weight, this amount of exercise will burn about 135 to 165 additional Calories.
  • More intense exercise can be performed for less time to achieve the same goal. For example, 15 or 20 minutes of vigorous activity, such as aerobics, skiing, or jogging on a daily basis would put you in this category.
    		•
    Active
    If you're Active, your daily activities include:
  • Activities of daily living, such as shopping, cleaning, watering plants, taking out the trash, walking the dog, mowing the lawn, and gardening.
  • Daily exercise that is equal to walking for 1 hour 45 minutes at 4 miles per hour. For an adult of average weight, this amount of exercise will burn about 470 to 580 additional Calories.
  • More intense exercise can be performed for less time. For example, jogging for 50 minutes per day.
    		•
    Very Active
    If you're Very Active, your daily activities include:
  • Activities of daily living, such as shopping, cleaning, watering plants, taking out the trash, walking the dog, mowing the lawn, and gardening.
  • Daily exercise that is equal to walking for 4 hours 15 minutes at 4 miles per hour. For an adult of average weight, this amount of exercise will burn about 1145 to 1405 additional Calories.
  • More intense exercise can be performed for less time. For example, jogging for two hours per day.
    		•

    The table below provides you with some examples of activities that are considered activities of daily living, moderate intensity activities, and vigorous activities. You can use this information to help determine your activity level. Your activity level is important for estimating how many kcalories you need each day to maintain your body weight.

    Intensity of Different Activities

    Activities of Daily Living1

    Moderate Activities2

    Vigorous Activities3

    Gardening (no lifting)

    Bicycling (leisurely, < 10 mph)

    Aerobics (moderate to heavy)

    Watering plants

    Calisthenics (light, no weights)

    Basketball (vigorous)

    Raking leaves

    Dancing

    Bicycling (> 10 mph)

    Mowing the lawn

    Gardening/yard work (light)

    Climbing (hills or mountains)

    Household tasks

    Golf (walking and carrying clubs)

    Jogging (5 mph or faster)

    Mopping

    Hiking

    Rope jumping

    Vacuuming

    Skating (ice, roller, or inline, leisurely)

    Skating (ice, roller, or inline, vigorous)

    Doing laundry

     

     

    Washing dishes

    Swimming (slow)

    Skiing (water, downhill, or cross-country)

    Walking from the house to car or bus

    Walking (3.5 mph, 15–20 min/mile)

    Swimming (freestyle laps)

    Loading/unloading the car

    Water aerobics

    Tennis

    Walking the dog

    Weight lifting (light workout)

    Walking (4.5 mph)

     

    Yoga

    Weight lifting (vigorous effort)

     

     

    Yard work (heavy, chopping wood)
    1. It is assumed that we spend about 2.5 hours per day in these types of activities.
    2. Activities that expend about 210 to 420 kcal/hr for a 154-lb (70 kg) individual.
    3. Activities that expend more than 420 kcal/hr for a 154-lb (70 kg) individual.