Here is a great video on the virtues of walking with Sir Muir Gray - Chief Knowledge Officer for the NHS.
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The following table has been taken from the Centre for Disease Control and Prevention based in the USA. Whilst some of the terms used are American, it gives a useful indication of how much intensity different types of jobs / sports relate to intensity of exercise
General Physical Activities Defined by Level of Intensity
Moderate Activity
3.0 to 6.0 METs
(3.5 to 7 kcal/min)
Vigorous activity
Greater than 6.0 METs
(More than 7 kcal/min)
Walking at a moderate or brisk pace of 3 to 4.5 mph on a level surface inside or outside, such as
• Walking to class, work, or the store;
• Walking for pleasure;
• Walking the dog; or
• Walking as a break from work.
Walking downstairs or down a hill
Racewalking—less than 5 mph
Using crutches
Hiking
Roller skating or in-line skating at a leisurely pace
Racewalking and aerobic walking—5 mph or faster
Jogging or running
Wheeling your wheelchair
Walking and climbing briskly up a hill
Backpacking
Mountain climbing, rock climbing, rapelling
Roller skating or in-line skating at a brisk pace
Bicycling 5 to 9 mph, level terrain, or with few hills
Stationary bicycling—using moderate effort
Bicycling more than 10 mph or bicycling on steep uphill terrain
Stationary bicycling—using vigorous effort
Aerobic dancing—high impact
Water aerobics
Aerobic dancing—high impact
Step aerobics
Water jogging
Teaching an aerobic dance class
Calisthenics—light
Yoga
Gymnastics
General home exercises, light or moderate effort, getting up and down from the floor
Jumping on a trampoline
Using a stair climber machine at a light-to-moderate pace
Using a rowing machine—with moderate effort
Calisthenics—push-ups, pull-ups, vigorous effort
Karate, judo, tae kwon do, jujitsu
Jumping rope
Performing jumping jacks
Using a stair climber machine at a fast pace
Using a rowing machine—with vigorous effort
Using an arm cycling machine—with vigorous effort
Weight training and bodybuilding using free weights, Nautilus- or Universal-type weights
Circuit weight training
Boxing—punching bag
Boxing—in the ring, sparring
Wrestling—competitive
Ballroom dancing
Line dancing
Square dancing
Folk dancing
Modern dancing, disco
Ballet
Professional ballroom dancing—energetically
Square dancing—energetically
Folk dancing—energetically
Clogging
Table tennis—competitive
Tennis—doubles
Tennis—singles
Wheelchair tennis
Golf, wheeling or carrying clubs
––––
Softball—fast pitch or slow pitch
Basketball—shooting baskets
Coaching children’s or adults’ sports
Most competitive sports
Football game
Basketball game
Wheelchair basketball
Soccer
Rugby
Kickball
Field or rollerblade hockey
Lacrosse
Volleyball—competitive
Beach volleyball—on sand court
Playing Frisbee
Juggling
Curling
Cricket—batting and bowling
Badminton
Archery (nonhunting)
Fencing
Handball—general or team
Racquetball
Squash
Downhill skiing—with light effort
Ice skating at a leisurely pace (9 mph or less)
Snowmobiling
Ice sailing
Downhill skiing—racing or with vigorous effort
Ice-skating—fast pace or speedskating
Cross-country skiing
Sledding
Tobogganing
Playing ice hockey
Swimming—recreational
Treading water—slowly, moderate effort
Diving—springboard or platform
Aquatic aerobics
Waterskiing
Snorkeling
Surfing, board or body
Swimming—steady paced laps
Synchronized swimming
Treading water—fast, vigorous effort
Water jogging
Water polo
Water basketball
Scuba diving
Canoeing or rowing a boat at less than 4 mph
Rafting—whitewater
Sailing—recreational or competition
Paddle boating
Kayaking—on a lake, calm water
Washing or waxing a powerboat or the hull of a sailboat
Canoeing or rowing—4 or more mph
Kayaking in whitewater rapids
Fishing while walking along a riverbank or while wading in a stream—wearing waders
----
Hunting deer, large or small game
Pheasant and grouse hunting
Hunting with a bow and arrow or crossbow— walking
----
Horseback riding—general
Saddling or grooming a horse
Horsebackriding—trotting, galloping, jumping, or in competition
Playing polo
Playing on school playground equipment, moving about, swinging, or climbing
Playing hopscotch, 4-square, dodgeball, T-ball, or tetherball
Skateboarding
Roller-skating or in-line skating—leisurely pace
Running
Skipping
Jumping rope
Performing jumping jacks
Roller-skating or in-line skating—fast pace
Playing instruments while actively moving; playing in a marching band; playing guitar or drums in a rock band
Twirling a baton in a marching band
Singing while actively moving about—as on stage or in church
Playing a heavy musical instrument while actively running in a marching band
Gardening and yard work: raking the lawn, bagging grass or leaves, digging, hoeing, light shoveling (less than 10 lbs per minute), or weeding while standing or bending
Planting trees, trimming shrubs and trees, hauling branches, stacking wood
Pushing a power lawn mower or tiller
Gardening and yard work: heavy or rapid shoveling (more than 10 lbs per minute), digging ditches, or carrying heavy loads
Felling trees, carrying large logs, swinging an ax, hand-splitting logs, or climbing and trimming trees
Pushing a nonmotorized lawn mower
Shovelling light snow
Shoveling heavy snow
Moderate housework: scrubbing the floor or bathtub while on hands and knees, hanging laundry on a clothesline, sweeping an outdoor area, cleaning out the garage, washing windows, moving light furniture, packing or unpacking boxes, walking and putting household items away, carrying out heavy bags of trash or recyclables (e.g., glass, newspapers, and plastics), or carrying water or firewood
General household tasks requiring considerable effort
Heavy housework: moving or pushing heavy furniture (75 lbs or more), carrying household items weighing 25 lbs or more up a flight or stairs, or shoveling coal into a stove
Standing, walking, or walking down a flight of stairs while carrying objects weighing 50 lbs or more
Putting groceries away—walking and carrying especially large or heavy items less than 50 lbs.
Carrying several heavy bags (25 lbs or more) of groceries at one time up a flight of stairs
Grocery shopping while carrying young children and pushing a full grocery cart, or pushing two full grocery carts at once
Actively playing with children—walking, running, or climbing while playing with children
Walking while carrying a child weighing less than 50 lbs
Walking while pushing or pulling a child in a stroller or an adult in a wheelchair
Carrying a child weighing less than 25 lbs up a flight of stairs
Child care: handling uncooperative young children (e.g., chasing, dressing, lifting into car seat), or handling several young children at one time
Bathing and dressing an adult
Vigorously playing with children—running longer distances or playing strenuous games with children
Racewalking or jogging while pushing a stroller designed for sport use
Carrying an adult or a child weighing 25 lbs or more up a flight of stairs
Standing or walking while carrying an adult or a child weighing 50 lbs or more
Animal care: shoveling grain, feeding farm animals, or grooming animals
Playing with or training animals
Manually milking cows or hooking cows up to milking machines
Animal care: forking bales of hay or straw, cleaning a barn or stables, or carrying animals weighing over 50 lbs
Handling or carrying heavy animal-related equipment or tack
Home repair: cleaning gutters, caulking, refinishing furniture, sanding floors with a power sander, or laying or removing carpet or tiles
General home construction work: roofing, painting inside or outside of the house, wall papering, scraping, plastering, or remodeling
Home repair or construction: very hard physical labor, standing or walking while carrying heavy loads of 50 lbs or more, taking loads of 25 lbs or more up a flight of stairs or ladder (e.g., carrying roofing materials onto the roof), or concrete or masonry work
Outdoor carpentry, sawing wood with a power saw
Hand-sawing hardwoods
Automobile bodywork
Hand washing and waxing a car
Pushing a disabled car
~Occupations that require extended periods of walking, pushing or pulling objects weighing les than 75 lbs, standing while lifting objects weighing less than 50 lbs, or carrying objects of less than 25 lbs up a flight of stairs
Tasks frequently requiring moderate effort and considerable use of arms, legs, or occasional total body movements.
For example:
• Briskly walking on a level surface while carrying a suitcase or load weighing up to 50 lbs
• Maid service or cleaning services
Waiting tables or institutional dishwashing
• Driving or maneuvering heavy vehicles (e.g., semi-truck, school bus, tractor, or harvester)—not fully automated and requiring extensive use of arms and legs
• Operating heavy power tools (e.g., drills and jackhammers)
• Many homebuilding tasks (e.g. electrical work, plumbing, carpentry, dry wall, and painting)
• Farming—feeding and grooming animals, milking cows, shoveling grain; picking fruit from trees, or picking vegetables
• Packing boxes for shipping or moving
• Assembly-line work—tasks requiring movement of the entire body, arms or legs with moderate effort
• Mail carriers—walking while carrying a mailbag
• Patient care—bathing, dressing, and moving patients or physical therapy
~Occupations that require extensive periods of running, rapid movement, pushing or pulling objects weighing 75 lbs or more, standing while lifting heavy objects of 50 lbs or more, walking while carrying heavy objects of 25 lbs or more
Tasks frequently requiring strenuous effort and extensive total body movements.
For example:
• Running up a flight of stairs while carrying a suitcase or load weighing 25 lbs or more
• Teaching a class or skill requiring
active and strenuous participation, such as aerobics or physical education instructor
• Firefighting
• Masonry and heavy construction work
• Coal mining
• Manually shoveling or digging ditches
• Using heavy nonpowered tools
• Most forestry work
• Farming—forking straw, baling hay, cleaning barn, or poultry work
• Moving items professionally
• Loading and unloading a truck
Source: U.S. Department of Health and Human Services, Public Health Service, Centers for Disease Control and Prevention, National Center for Chronic Disease Prevention and Health Promotion, Division of Nutrition and Physical Activity. Promoting physical activity: a guide for community action. Champaign, IL: Human Kinetics, 1999. (Table adapted from Ainsworth BE, Haskell WL, Leon AS, et al. Compendium of physical activities: classification of energy costs of human physical activities. Medicine and Science in Sports and Exercise 1993;25(1):71-80. Adapted with technical assistance from Dr. Barbara Ainsworth.)
* The ratio of exercise metabolic rate. One MET is defined as the energy expenditure for sitting quietly, which, for the average adult, approximates 3.5 ml of oxygen uptake per kilogram of body weight per minute (1.2 kcal/min for a 70-kg individual). For example, a 2-MET activity requires two times the metabolic energy expenditure of sitting quietly.
+ For an average person, defined here as 70 kilograms or 154 pounds. The activity intensity levels portrayed in this chart are most applicable to men aged 30 to 50 years and women aged 20 to 40 years. For older individuals, the classification of activity intensity might be higher. For example, what is moderate intensity to a 40-year-old man might be vigorous for a man in his 70s. Intensity is a subjective classification.
Data for this chart were available only for adults. Therefore, when children’s games are listed, the estimated intensity level is for adults participating in children’s activities.
To compute the amount of time needed to accumulate 150 kcal, do the following calculation: 150 kcal divided by the MET level of the activity equals the minutes needed to expend 150 kcal. For example: 150 )3 METS = 50 minutes of participation. Generally, activities in the moderate-intensity range require 25-50 minutes to expend a moderate amount of activity, and activities in the vigorous-intensity range would require less than 25 minutes to achieve a moderate amount of activity. Each activity listed is categorized as light, moderate, or vigorous on the basis of current knowledge of the overall level of intensity required for the average person to engage in it, taking into account brief periods when the level of intensity required for the activity might increase or decrease considerably.
Persons with disabilities, including motor function limitations (e.g., quadriplegia) may wish to consult with an exercise physiologist or physical therapist to properly classify the types of physical activities in which they might participate, including assisted exercise. Certain activities classified in this listing as moderate might be vigorous for persons who must overcome physical challenges or disabilities.
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