Physical activity and exercise: Definitions and durations
| Physical activity | Bodily movement from skeletal muscle contraction resulting in energy expenditure above baseline. | |
| Exercise | Planned, structured, repetitive physical activity performed to improve health or fitness. | |
| MET (metabolic equivalent of task) | A measure of energy expenditure for an activity with a reference of 1 MET being rest. | |
| Intensity | Low intensity: Nonsedentary activity ≤ 3 METs | Leisurely walking (≤ 2 mph) Light household chores |
| Moderate intensity: 3–5.9 METs | Golfing (walking, carrying bag) Dance Pickleball Brisk walk (2.5–4 mph) Gardening Playing with grandchildren | |
| Vigorous intensity: ≥ 6 METs | Hiking Swimming Water aerobics Fast walk (≥ 4.5 mph) Stationary cycling Strenuous fitness classes | |
| Activity level | Inactive: No moderate to vigorous physical activity | |
| Low: Almost completely inactive | ||
| Moderate: Some physical activity >4 hr/wk or about 12 MET hr/week or more | Brisk walk 4 hr/wk Pickleball 2.5 hr/wk Golfing (walking, with bag) 3 hr/wk | |
| High: Vigorous activity >3 hr/week or about 18 MET hr/wk or more | Hiking 3 hr/wk Swimming 2.5 hr/wk Strenuous fitness class 2.5 hr/wk | |
| Types of exercise | Aerobic: Rhythmic movement of large muscles for sustained periods of time | Walking Swimming Stationary cycling |
| Resistance: Activity that increases skeletal muscle strength, power, endurance and mass | Lifting weights Using resistance bands Body movement underwater | |
| Combined: Activity with aerobic and resistance components | Fitness classes with weights Circuit training | |
Adapted from reference 2.