activity, 500 1000 MET.min/week equates with 75 150 minutes of vigorous activity per – – week. The minimal volume of 500 MET.min/week can be achieved by moderate-intensity activity alone, by vigorous activity alone, or through combinations of moderate and vigorous intensity activity, as indicated by the examples in Table 2.1. Table 2.1: Examples of activity patterns that will accrue the minimal recommended amount of 150 minutes/week of moderate intensity, or 75 minutes/week of vigorous activity, or a combination. (These patterns are examples; many other combinations of activities will provide this amount of activity). Volume or Frequency Duration Total Intensity dose Example /week (mins) minutes (METs) (MET.min) Moderate Brisk walking 5 30 150 3.33 500 intensity (5 km/hour) only Walk to Moderate work, 15 10 15 150 3.33 500 intensity minutes, only twice a day 'Aerobics' Vigorous (Vigorous 25 75 6.66 500 intensity exercise only class) Vigorous 4 19 76 6.66 506 Jogging intensity only of 1 30 30 3.33 100 Brisk walking generic and + + + + + + values using 2 30 60 6.66 400 Basketball MET moderate Combination vigorous
activity, 500 – 1000 MET.min/week equates with 75 – 150 minutes of vigorous activity per week. The minimal volume of 500 MET.min/week can be achieved by moderate-intensity activity alone, by vigorous activity alone, or through combinations of moderate and vigorous intensity activity, as indicated by the examples in Table 2.1. Table 2.1: Examples of activity patterns that will accrue the minimal recommended amount of 150 minutes/week of moderate intensity, or 75 minutes/week of vigorous activity, or a combination. (These patterns are examples; many other combinations of activities will provide this amount of activity). Frequency /week Duration (mins) Total minutes Intensity (METs) Volume or dose (MET.min) Example Moderate intensity only 5 30 150 3.33 500 Brisk walking (5 km/hour) Moderate intensity only 10 15 150 3.33 500 Walk to work, 15 minutes, twice a day Vigorous intensity only 25 75 6.66 500 'Aerobics' (Vigorous exercise class) Vigorous intensity only 4 19 76 6.66 506 Jogging Combination of moderate and vigorous using generic MET values 1 + 2 30 + 30 30 + 60 3.33 + 6.66 100 + 400 Brisk walking + Basketball
DEB-PAR-Adults-18-64years.DOCX