• bicycling;
• brisk walking;
• circuit training;
• cross-country skiing;
• elliptical training;
• fast dancing;
• jogging;
• rowing;
• running;
• spinning (a form of bicycling indoors);
• stair climbing;
• swimming; and
• water aerobics;

6

This feels like no effort at all.

7-8

This feels like an extremely light amount of effort.

9

This feels like a very light amount of effort. An example is walking slowly.

10

11

This feels like a light amount of effort.

12

13

This feels somewhat hard but still feels okay to continue.

14

15

This feels hard.

16

17

This feels very hard. In order to go on, you have to push yourself.

18

19

This feels extremely hard.

20

• brisk walking;
• jogging; .
• bicycling (>10 miles per hour);
• golfing (walking and carrying your clubs);

• gardening;
• stretching;
• leisurely walking the dog;
• golfing (riding a golf cart to carry your clubs);