Table 3.
Energy requirements for performing selected various activities in different age groups shown as METs and as percentages of cardiorespiratory fitness (≈ maximal oxygen uptake)
| Activities | Energy cost in METs | Energy requirements as percentages of cardiorespiratory fitness (≈ maximal oxygen uptake) and corresponding rating of perceived exertion (Borg scale, in bold) according to age group in years.** |
|||
|---|---|---|---|---|---|
| Young (20–39) | Middle-aged (40–59) | Old (60–79) | Very old (80+) | ||
| Watching TV/reading | 1.3 | 10<10 | 13<10 | 15<10 | 18<10 |
| Light household chores | 2.5 | 20<10 | 25 10–11 | 2910–11 | 3510–11 |
| Driving a car | 1.5 | 12<10 | 15<10 | 18<10 | 21<10 |
| Moderate physical activity | |||||
| Climbing stairs | 5.5 | 4210–11 | 5512–13 | 6414–16 | 7715–17 |
| Walking (4.8 km/h) | 3.5 | 2710–11 | 3510–11 | 4110–11 | 4912–13 |
| Walking (6.4 km/h) | 5.0 | 3910–11 | 5012–13 | 5914–15 | 7014–16 |
| Snow clearing (snow blower) | 3.0 | 23<10 | 3010–11 | 3510–11 | 4210–11 |
| Snow clearing (manual) | 6.0 | 4712–13 | 6014–16 | 7014–16 | 8415–17 |
| Lawn mowing (manual) | 4.5 | 3510–11 | 4512–13 | 5312–13 | 6314–16 |
| Vigorous | |||||
| Jogging 8.0 km/h | 7.0 | 5512–13 | 8014–16 | 9317–19 | >10020 |
**
Activity of a certain energy cost might be perceived differently by people both as a function of age and of insufficient physical activity. Rating of perceived exertion (Borg scale): Very light <10; Light 10–11; Somewhat hard 12–13; Hard 14–16; Very hard; 17–19; Very, very hard 20. Table copied from NNR2012, page 204 (87).