HEALTH & WELLNESS


Explore


Special Programs

WOUNDED, ILL and INJURED

COMMAND FITNESS

MIND BODY MEDICINE

​​

​​​

MOVE: Any Movement Is Good Movement!


We all know exercising is good for us and will help protect against disease, improve the quality of our lives, and increase longevity. Yeah, yeah, yeah – we’ve heard it a million times. But, many of us don’t enjoy going to the gym or just can’t find the time. If you’re one of those people that prefer to forgo gym time; Cardiometabolic Exercise (CME) might be for you!

CME is a new system based on a broad range of careful scientific studies by experienced exercise physiologists. CME helps you get the recommended amount of exercise by doing fun activities that don’t involve going to the gym (unless you want to)!

What does it all mean?

C→ Cardio. The best way to reduce the risk of heart disease, hypertension, and stroke.

M→ Metabolic. Major protection against obesity and diabetes.

E→ Exercise. Any form of activity that keeps you moving (should be fun).

The CME program allows you to count small chunks of exercise toward your daily and weekly goals. You can, of course, set aside a 30 or 40-minute block of time to remain faithful to a gym/aerobic schedule. However, you can also choose to divide your CME activities into shorter segments (i.e., a 15-minute walk before work and 15-minute walk before dinner) and accumulate those chunks toward your daily and weekly goals.

The flexibility of CME makes the program successful and easy to do!

How Much is Enough?

  • For prevention and good health, people without special physical impairments should aim for 1,000 points per week or 150 points per day. This will help you meet the current federal guidelines for physical activity each week.
  • If possible, try to get a few points every day rather than cramming 1000 points into the weekend.
  • The CME point system’s goal is to make life simple by showing you some of the many ways you can use physical activity to improve your health- and a way to keep track.
  • Make the changes gradually until your exercise level is where you want it to be!


 

CARDIOMETABOLIC EXERCISE POINTS FOR DAILY ACTIVITIES

 

Activity

Pace

Duration

CME Points

Animal care

Playing, walking

30 minutes

100

Auto repair

Moderate

30 minutes

100

Carpentry

Moderate

30 minutes

100

Chopping wood

Moderate

30 minutes

200

Cleaning

Heavy

30 minutes

150

Cooking

Moderate

30 minutes

60

Digging in yard

Moderate

30 minutes

190

Dusting

Moderate

30 minutes

75

Gardening

Moderate, light lifting

30 minutes

150

Hoeing

Moderate

30 minutes

130

Household chores

Moderate

30 minutes

115

Ironing

Moderate

30 minutes

70

Laundering clothes

Moderate

30 minutes

70

Lifting or loading

Light to moderate, continuously

30 minutes

135

Mopping

Moderate

30 minutes

115

Mowing lawn

Pushing hand mower

30 minutes

200

 

Pushing power mower

30 minutes

145

Painting walls

Moderate

30 minutes

180

Playing with children

Including some running

30 minutes

130

Pushing baby stroller

Moderate

30 minutes

85

Raking lawn

Moderate

30 minutes

130

Scrubbing floor

Moderate

30 minutes

185

Sexual activity

Conventional, familiar partner

15 minutes

25

Shopping for groceries

Moderate

30 minutes

115

Splitting wood

Moderate

30 minutes

160

Stair climbing

Moderate, upstairs

10 minutes

100

 

Moderate, downstairs

10 minutes

30

Sweeping

Moderate

30 minutes

90

Taking out trash

Moderate

15 minutes

50

Wallpapering

Moderate

30 minutes

160

Washing car by hand

Moderate

30 minutes

100

Washing dishes

Moderate

30 minutes

60

Watering plants

Moderate

15 minutes

45

Vacuuming

Moderate

30 minutes

115

 

CARDIOMETABOLIC EXERCISE 

 

If you weigh this much

And you walk at this pace

You will earn this many CME points in 30 minutes

100 pounds

2 mph (30 minutes/mile)

60

 

3 mph (20 minutes/mile)

80

 

4 mph (15 minutes/mile)

105

120 pounds

2 mph

70

 

3 mph

95

 

4 mph

130

140 pounds

2 mph

85

 

3 mph

110

 

4 mph

150

160 pounds

2 mph

95

 

3 mph

125

 

4 mph

170

180 pounds

2 mph

105

 

3 mph

140

 

4 mph

195

200 pounds

2 mph

120

 

3 mph

155

 

4 mph

210

210 pounds

2 mph

125

 

3 mph

165

 

4 mph

225

220 pounds

2 mph

130

 

3 mph

175

 

4 mph

235


CARDIOMETABOLIC EXERCISE POINTS FOR recreational ACTIVITIES

 

Activity

Pace

Duration

CME Points

Aerobics

Moderate

30 minutes

200

Archery

Moderate

30 minutes

100

Badminton

Moderate

30 minutes

150

Baseball

Moderate

30 minutes

170

Basketball

Moderate

30 minutes

280

Bicycling

Leisurely

30 minutes

130

 

Moderate

30 minutes

250

 

Hard

30 minutes

400

Billiards

Moderate

30 minutes

65

Bowling

Moderate

30 minutes

100

Calisthenics

Moderate

30 minutes

130

Canoeing

Moderate

30 minutes

80

Climbing hills (no pack)

Moderate

30 minutes

230

Dancing

Ballet

30 minutes

150

 

Ballroom

30 minutes

150

 

Square

30 minutes

200

Fishing

Wading in stream

30 minutes

200

Frisbee

Moderate

30 minutes

100

Golfing

Pulling clubs

30 minutes

145

 

Carrying clubs

30 minutes

165

Hockey (field or ice)

Moderate

30 minutes

270

Horseback riding

Trotting

30 minutes

215

 

Walking

30 minutes

75

Horseshoe pitching

Moderate

30 minutes

100

Ice-skating

Moderate

30 minutes

180

Jogging

12 minute/mile

30 minutes

200

Kayaking

Moderate

30 minutes

160

Ping-Pong

Moderate

30 minutes

135

Playing musical instruments

Various instruments

30 minutes

60

 

Drumming

30 minutes

100

Racquetball

Moderate

30 minutes

230

Roller-skating

Moderate

30 minutes

210

Rope jumping

Moderate

15 minutes

200

Rowing

Moderate

30 minutes

250

Running

10 minutes/mile

30 minutes

300

 

8 minutes/mile

30 minutes

400

 

6 minutes/mile

30 minutes

500

Sailing

Small boat, moderate

30 minutes

100

Skiing

Downhill or water

30 minutes

200

 

Cross-country, moderate

30 minutes

315

Soccer

Moderate

30 minutes

230

Softball

Competitive

30 minutes

150

Squash

Vigorous

30 minutes

400

Swimming

Leisurely

30 minutes

200

 

Moderate

30 minutes

230

 

Hard

30 minutes

280

Table tennis

Moderate

30 minutes

135

Tai chi

Moderate

30 minutes

130

Tennis

Doubles

30 minutes

160

 

Singles

30 minutes

200

Volleyball

Casual

30 minutes

100

 

Vigorous

30 minutes

160

Woodworking

Moderate

30 minutes

75

Yoga (hatha stretching)

Moderate

30 minutes

130