What exercises with Metabolic Equivalent of Task (MET) values between 3 and 5.9 are recommended for a 150-minute session?

Exercises with MET Values Between 3 and 5.9 for 150-Minute Sessions

For optimal health benefits, recommended exercises with MET values between 3 and 5.9 include brisk walking, cycling, dancing, gardening, and swimming, which should be performed for 150 minutes per week spread across multiple days.

Understanding MET Values and Exercise Recommendations

Metabolic Equivalent of Task (MET) is a measure of exercise intensity, where one MET equals the energy expended at rest (3.5 ml O2/kg/min) 1. Activities with METs between 3-5.9 are classified as moderate-intensity exercise, which is recommended by multiple international guidelines.

According to the most recent guidelines 2, adults should engage in:

• At least 150 minutes of moderate-intensity physical activity per week
• Activities should be spread over several days
• Sessions can be performed in blocks of at least 10 minutes

Recommended Exercises (3-5.9 METs)

Aerobic Activities:

• Brisk walking (3-4 METs)

  • Walking at approximately 3-4 mph on a level surface
  • Can be achieved at approximately 100 steps per minute 3

• Cycling (4-5.9 METs)

  • Leisure biking at 5-9 mph on level terrain
  • Stationary cycling with light to moderate effort

• Swimming (4-5.9 METs)

  • Recreational swimming with moderate effort
  • Water aerobics

• Dancing (3-5 METs)

  • Ballroom dancing
  • Social dancing
  • Folk dancing

• Gardening/Yard Work (3-5 METs)

  • General gardening
  • Mowing lawn (power mower)
  • Raking leaves

• Recreational Sports (4-5.9 METs)

  • Doubles tennis
  • Recreational volleyball
  • Golf (walking, carrying clubs)

Implementation Guidelines

Frequency:

• 3-5 days per week 2
• No more than 2 consecutive days without exercise 2

Duration:

• Total of 150 minutes per week
• Can be divided into sessions of at least 10 minutes each
• For example: 30 minutes, 5 days per week

Intensity Monitoring:

• Talk Test: Should be able to talk but not sing during activity
• Heart Rate: Approximately 50-70% of maximum heart rate
• Perceived Exertion: Moderate effort (5-6 on a scale of 10)

Special Considerations

For Older Adults (≥65 years):

• Include balance exercises 3 days per week 2
• Adapt activities to individual physical capacity
• Start with lower intensity if previously inactive

For Those with Chronic Conditions:

• Exercises should be adapted to individual capabilities 2
• Those with mobility limitations should focus on activities that improve balance

Complementary Activities

While focusing on the 150 minutes of moderate-intensity aerobic activity:

• Add resistance training 2-3 days per week 2

  • 8-10 exercises involving major muscle groups
  • 1-3 sets of 8-12 repetitions

• Include flexibility exercises as a complement to aerobic and resistance training 2

Common Pitfalls to Avoid

1. Overestimating intensity: Many people overestimate their exercise intensity. Use objective measures like step counts (aim for at least 100 steps/minute for moderate intensity) 3

2. Inconsistent practice: Spreading activity throughout the week is more beneficial than concentrating all exercise on 1-2 days

3. Neglecting progression: As fitness improves, the same absolute workload represents a lower relative intensity. Periodically reassess and adjust exercise intensity 4

4. Focusing only on duration: Both duration and intensity matter for health benefits. Ensure activities are truly in the moderate-intensity range (3-5.9 METs)

By following these guidelines and incorporating a variety of moderate-intensity exercises into your routine, you can effectively meet the recommended 150 minutes of physical activity per week for optimal health benefits.