Everyday and recreational activities can be rated by the degree of physical exertion required to complete them. You can achieve significant health benefits by accruing a total of 150 cardiometabolic exercise (CME) points per day. Use this chart to determine the CME points for various activities. The point values are based on a moderate level of exertion for 30 minutes, unless noted otherwise.

Activity                                                                 CME Points

Swim                                                                     230

Aerobics                                                               200

Jogging (12-minute mile)                                   200

Mowing lawn (pushing hand mower)             200

Tennis (singles)                                                   200

Golfing (carrying clubs)                                     165

Ballroom dancing                                               150

Gardening                                                           150

Mowing lawn (pushing power mower)          145

Raking leaves                                                     130

Yoga                                                                     130

Vacuuming                                                          115

Bowling                                                               100

Walking upstairs (10minutes)                         100

Washing car by hand                                       100

Cooking                                                               60

Washing dishes                                                 60

Laundering or ironing (15 minutes)                35

Walking down stairs (10 minutes)                 30

Sexual activity (15 minutes)                            25

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