1 RESEARCH ARTICLE + 1 GRAPHIC – CLICK ON IMAGE TO ENLARGE
MET = Metabolic Equivalent: is a physiological measure expressing the energy cost (or calories) of physical activities
One MET is the energy equivalent expended by an individual while seated at rest
– walking 3.4 mph (5.5 km/h) 3.6 METS per minute; 30 min per day, 5x per wk = 540 METS per wk
– bicycling, <10 mph (16 km/h) 4.0 METS per minute; 30 min per day, 5x per wk = 600 METS per wk
– bicycling, stationary, 100 watts, light effort 5.5 METS per minute; 30 min per day, 5x per wk = 825 METS per wk
– jogging, general 7.0 METS per minute; 30 min per day, 5x per wk = 540 METS per wk = 1050 METS per wk
1. Individuals with a total activity level of 600 MET minutes/week (the minimum recommended level) had a 2% lower risk of diabetes
2. An increase from 600 to 3600 MET minutes/week reduced the risk by an additional 19%.
3. The same amount of increase yielded much smaller returns at higher levels of activity: an increase of total activity from 9000 to 12 000 MET minutes/week reduced the risk of diabetes by only 0.6%.
3. Compared with insufficiently active individuals (total activity <600 MET minutes/week), the risk reduction for those in the highly active category (≥8000 MET minutes/week) was 14% for breast cancer; 21% for colon cancer; 28% for diabetes; 25% for ischemic heart disease and for ischemic stroke.
– People who achieve total physical activity levels several times higher than the current recommended minimum level have a significant reduction in the risk of the 5 diseases studied