SEDENTARY BEHAVIORS and

MET LEVELS

Sedentary behavior is more than just lack of physical exercise. It is the

occupation of prolonged sitting, which is associated with risk for obesity, diabetes,
cardiovascular disease and all-cause mortality. (Dempsey, Owen, BIddle, &
Dunstan, 2014)

The negative effects of sedentary behavior are even prevalent in those who are at
moderate-to-vigorous activity! In order to improve and enhance one’s ability to
participate in functional and leisure activities throughout their lifespan, sedentary
behavior must be managed.

Metabolic Equivalent of Task (MET levels) is a unit used to measure

intensity of physical activity based on different levels of energy expenditure.

*Ask your doctor, physical therapist, or occupational therapist about which

MET levels are appropriate for you or your loved one.
Easy ways to modify sedentary behavior
❏ Perform chores while standing instead of sitting

❏ Set a recurring alarm on a phone or computer as a reminder to stand every 20-30

minutes

❏ Instead of watching tv or using the computer, go for a walk around the neighborhood

❏ Cook a meal with family and friends instead of going out to a restaurant

❏ Generate ideas using appropriate with loved one on ways to reduce sedentary behavior.
Make sure these activities are meaningful to them and match the appropriate MET level
they have been prescribed

❏ Start a journal of activity to monitor amount of physical activity being done each day

● Talk to an Occupational Therapist for additional strategies for managing

sedentary behavior
 MET Levels

Sedentary: 1.0-1.5
Light-intensity: 1.6-2.9
Moderate-to-vigorous: <3.0

Physical Activity MET

Sedentary 1.0-1.5
Sleeping .09
Sitting at rest (watching tv) 1.0
Light Intensity 1.6-2.9
Household chores 2.0
Walking, 1.7 mph, level ground, 2.3
slow
Walking, 2.5 mph 2.9
Moderate-Vigorous Intensity <3.0
Walking while carrying infant/ 3.0
bicycling stationary
Walking 3.0 mph 3.3
Bicycling <10 mph, leisure, to work 4.0
or for pleasure
 Activities Appropriate for Each MET Level

Self Care Household Recreational Vocational

Level: Light (1-3 METS)

Sponge bathe Light meals Walking (2 mph) Typing

Shave Wash dishes Writing Desk work

Dress/undress Set table Billiards Light assembly or

Machine work
Groom Dusting Reading
Occasional lifting
Hair Light sweeping TV (10 pounds
maximum) Sewing
Polish shoes Ironing Needlework machine

Mix batter Working (small

(majority done project)
while sitting)
Leather punching
or lacing

Leather carving or
stamping

Rapid typing

Power sanding or
sawing

Playing piano
Level: Light to Moderate (3-4 METS)

Shower Wash laundry Walking (3 mph) Light repair work

Climb stairs slowly Wash floor with Bowling Light household

Sponge or Mop tasks
Wash/set hair Horseshoes
Light gardening Carpentry
Driving (with (weeding, Slow bicycling
approval of planting) Painting
doctor) Golfing with cart
Ironing Small jobs
Vacuuming Fishing (from boat
or dock) Assembly line
Bed making Canoeing slowly
Occasional lifting
Grocery shopping Archery (20 pounds
(10 pound bag) maximum)
Level: Moderate (4-5 METS)

Sexual Intercourse heavy gardening Walking (3.5 mph) Painting (interiors,

(digging and exteriors)
spading) Golfing (carrying
clubs) Light shoveling
pushing power
mower Tennis (doubles) Mix cement

wax floor Dancing (slow) Light farming

wash windows Badminton Occasional lifting

(50 pounds
moving furniture Fly fishing maximum)

hanging curtains Easy swimming

raking leaves Bicycling (8 mph)

 wash car Volleyball

hanging clothes Ping pong

Level: Heavy (5-7 METS)

Splitting wood Walking (4-5 mph) Heavy farming

Shoveling snow Tennis (singles) Heavy industry

Climbing ladder Softball Occasional lifting

(50-100 pounds
Putting on storm Stream fishing maximum)
windows
Square dancing Frequent
lifting/carrying
Cross country (under 50 pounds)

Skiing (2.5 mph)

Ice or roller
skating

Gymnastics
Cricket

Archery

Level: Very Heavy (7 METS and over)

Sawing Jogging (5 mph) Heavy

hardwoods by construction
hand Football/soccer
Occasional lifting
Moving heavy Swimming (laps) (100 pounds
furniture (dolly maximum)
work) Rowing
 Frequent
Pushing moderate Basketball lifting/carrying
wheelbarrow (more than 50
Waterskiing pounds)
Pushing/pulling
hard Handball

Squash

Downhill skiing

Horseback riding

Canoeing

Cross country
running