PACE Activity Guide Based on Center for Disease Control Guidelines

. Doubles • Walking . Singles • Hiking . Wheelchair tennis • Running . Table tennis – competitive • Skating o Golf – wheeling or carrying clubs Playing Frisbee o Roller-skating o Juggling o In-line Skating o Curling o Ice-skating o Cricket – batting and bowling o Skateboarding o • Bicycling o Badminton • Aerobics o Archery (non-hunting) Fencing o Aerobic dancing – high impact o Water Aerobics o Handball o Racquetball o Step aerobics o Water jogging o Squash o Winter sports • Calisthenics o . Downhill skiing • Gymnastics . Cross-country skiing • General home exercises . Ice-skating Jumping on a trampoline o . Sledding Climbing stairs/using a stair climber o . Tobogganing machine . Ice-hockey Using a rowing machine o . Snowmobiling Jumping rope o . Ice sailing Jumping jacks o Water sports Skipping o o . Swimming Using an arm cycling machine o • Recreational • Karate, judo, tae kwon do, jujitsu • Treading water • Weight training and bodybuilding using free weights, • Diving – springboard or Nautilus- or Universal-type weights platform • Boxing • Synchronized Punching bag o . Aquatic aerobics In the ring, sparring o . Waterskiing • Competitive Wrestling . Snorkeling • Dancing . Surfing, board or body o Ballroom dancing . Water jogging o Line dancing . Water polo o Square dancing . Water basketball o Folk dancing . Scuba diving o Modern dancing, disco . Canoeing or rowing o Ballet . Kayaking • Sports . Whitewater Rafting o Softball . Sailing – recreational or o Basketball competition o Football . Paddle boating o Soccer . Fishing while walking along a o Rugby riverbank or while wading in a o Kickball stream o Field or rollerblade hockey • Hunting Lacrosse o o Large or small game o Coaching children’s or adults’ sports Deer Most competitive sports o o o Pheasant o Volleyball Grouse . Beach volleyball o o With a bow and arrow or crossbow – o Tennis walking

• Horseback riding o Remodeling • Gardening and yard work, for example: o Outdoor carpentry o Raking the lawn o Sawing wood o Bagging grass or leaves o Concrete/masonry work • o Digging Automobile bodywork o Hoeing • Hand washing and waxing a car/boat, etc. o Shoveling • Occupations that require extended or extensive o Weeding while standing or bending period of activity requiring moderate or strenuous o Planting trees effort and considerable use of arms, legs or o Trimming shrubs and trees occasional total body movements, such as: o Hauling branches o Walking o Stacking wood o Running o Pushing a power lawn mower or tiller o Rapid movement o Swinging an ax o Pushing/pulling objects weighing more than o Hand-splitting logs 25 lbs • Snow shoveling o Carrying objects up stairs • Housework, for example: o Scrubbing the floor or bathtub while on hands and knees o Moving furniture o Hanging laundry on clothesline o Sweeping o Cleaning out the garage o Washing windows o Packing/unpacking boxes o Carrying and putting household items away or groceries o Carrying out heavy bags of trash or recyclables o Carrying water or firewood o General household tasks requiring considerable effort • Actively playing with children (walking/running/climbing/playing strenuous games) • Walking or running while carrying or pushing/pulling a child in a stroller/wheelchair • Animal care: o Shoveling grain o Feeding farm animals o Grooming animals o Playing with or training animals o Walking animals o Manually milking cows or hooking cows up to milking machines o Cleaning a barn or stables o Carrying animals weighting over 25 lbs o Handling or carrying heavy animal-related equipment or tack • Home repair/remodel or Carpentry: o Cleaning gutters o Caulking o Refinishing furniture o Sanding floors o Laying/removing carpet or tiles o Roofing o Painting o Wall papering o Scraping o Plastering This guide was adapted from the Centers for Disease Control and Prevention. For a listing of general physical activities defined by level of intensity and in accordance with CDC and ACSM guidelines please visit the CDC website (www.cdc.gov).