| Activity | Minutes of continuous exercise to equal one aerobic mile | ||
| Easy | Moderate | Vigorous | |
| Aerobic dance | 30 | 20 | 15 |
| Backpacking | 15 | 12 | 10 |
| Basketball | 20 | 12 | 10 |
| Bicycling (10, 14, and 18 mph pace) | 18 | 14 | 10 |
| Calisthenics/conditioning exercises | 30 | 20 | 15 |
| Canoeing/rowing | 20 | 15 | 12 |
| Cycling stationary (4, 6, 8 METS) | 16 | 13 | 11 |
| Football | 20 | 15 | 12 |
| Gardening | 60 | 40 | 30 |
| Golfing, carrying bag or pulling cart | 60 | 40 | 30 |
| Hiking, cross country and hills | 20 | 15 | 12 |
| Mountain climbing | 15 | 12 | 10 |
| Racquetball, handball, squash | 20 | 15 | 10 |
| Rope skipping | 11 | 10 | 8 |
| Running (12, 10, and 8 min/mile pace) | 12 | 10 | 8 |
| Scuba diving | 20 | 15 | 10 |
| Skating | 20 | 15 | 12 |
| Skiing, cross country | 17 | 12 | 8 |
| Skiing, down hill | 60 | 30 | 20 |
| Soccer | 15 | 12 | 10 |
| Stair or bench stepping | 15 | 13 | 11 |
| Swimming | 18 | 14 | 11 |
| Table tennis | 60 | 30 | 20 |
| Tennis | 20 | 15 | 11 |
| Volleyball | 20 | 15 | 12 |
| Walking (24, 20, 15 min/mile pace) | 24 | 20 | 15 |
| Water skiing | 30 | 20 | 15 |
| Weight training circuit | 30 | 20 | 15 |