Great infographic on metabolic equivalent of task (METS). This is a great way to define how much we’re working when we need to exert exercise; i.e “How hard a person works to do the activity”.
Some examples of moderate intensity activity (3 – 6 METS) include: brisk walking, dancing, gardening, domestic chores, carrying <20 kg and walking your dog.
Some examples of vigorous to high intensity (>6 METS) are: lifting >20kg, competitive aerobic sports, cycling, running and swimming.
The WHO recommends these guidelines:
1. Adults aged 18–64 should do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week or do at least 75 minutes of vigorous-intensity aerobic physical activity throughout the week or an equivalent combination of moderate- and vigorous-intensity activity.
2. Aerobic activity should be performed in bouts of at least 10 minutes duration.
3. For additional health benefits, adults should increase their moderate-intensity aerobic physical activity to 300 minutes per week, or engage in 150 minutes of vigorous-intensity aerobic physical activity per week, or an equivalent combination of moderate- and vigorous-intensity activity.
4. Muscle-strengthening activities should be done involving major muscle groups on 2 or more days a week.
Heres to getting healthy and staying fit! Hope you have a great start to the new week!