One MET is the energy you spend sitting at rest — your resting or basal metabolic rate. So, an activity with a MET value of 4 means you’re exerting four times the energy than you would if you were sitting still.
A brisk walk at 3 or 4 miles per hour ( 5 km/h ) has a value of 4 METs. Jumping rope, which is a more vigorous activity, has a MET value of 12.3.
Classification of activities
- Sedentary—Uses 1.5 or fewer METs. Examples are sitting, or lying down.
- Light intensity—Uses 1.6-3.0 METs. Examples are walking at a leisurely pace or standing in line at the store.
- Moderate intensity—Uses 3.0-6.0 METs. Examples are walking briskly, vacuuming, or raking leaves.
- Vigorous intensity—Uses 6.0+ METs. Examples are walking very quickly, running, taking an aerobics class, or CrossFit training.
Current guidelines
The guidelines are recommending 150 minutes of aerobic activity per week at 3 METs and/or 75 minutes of activity at 6 METs. That can be translated into 450 MET-minutes per week, at any intensity higher than 3 MET. (MET-minutes are the MET value of an activity multiplied by the time you’re doing it, so 3 MET * 150 minutes = 450 MET-minutes; similarly 6 MET * 75 minutes = 450 MET-minutes.)
Please note that although 450 MET-minutes is “enough,” the “optimal” amount of exercise is around 900 METs.
How about the 10,000 steps?
10,000 is actually just a random number, but 10,000 steps is simple, memorable and measurable with a cheap pedometer.
What do I enjoy doing?
Studies suggest that you are likely to continue exercising if you really enjoy the activity, so decide what you like best and stick to it!
Remember: Anything is better than nothing!
Why exercise?
-It controls your weight
-Protects against chronic diseases
-Improves mood, concentration and overall brain function
-Boosts your energy levels
-Builds strong bones
-Improves balance and coordination
-Reduces anxiety and depression
-Promotes better sleep
