Are You Fit for Your Age?

We are all aware of the health benefits of regular physical activity, physiologic, metabolic and psychological. But did you know that the amount and intensity of physical activity is equally important.picture of woman's feet walking

As I have said in previous articles ‘it’s all about the METs’.  How many METs do you accumulate in a given week?  How high can you raise your metabolism?  Can you meet the required MET target for your age group?

There is a set target of fitness for us to meet as we continue to age.  For example, did you know that a fifteen year old girl should be capable of raising her metabolism 13 times her resting state or that a women 65 years should be capable of raising hers to 6.  Prevention is all about fitness.  I’m not talking about competitiveness I’m talking about getting involved in regular physical activity.  Setting a goal to achieve your MET target that will lower your risk of disease and enhance your quality of life.

METs (Metabolic Equivalents)

Man running uphill viewed from behindStandard metabolic equivalent (MET) is a unit used to estimate the amount of oxygen used by the body during physical activity. 1 MET = the energy (oxygen) used by the body at rest, while sitting quietly or laying down. The harder your body works during an activity, the more oxygen is consumed and the higher the MET level you are performing at.

Guidelines from the American College of Sports Medicine states that we need to exercise 150 minutes (2.5 hrs) per week at a moderate intensity. Moderate intensity is raising your metabolism 4 times your resting state (4 METs) which means we need a minimum of 10 METs per week (2.5 x 4 = 10) to lower our risk of disease. How many METs did you achieved this week?

The chart below shows MET targets for selected age groups.

           Female              Male
Age MET target Age METs target
20 12.1 20 12.5
25 11.4 25 11.9
30 10.8 30 11.4
35 10.1 35 10.8
40 9.5 40 10.3
45 8.8 45 9.7
50 8.2 50 9.2
55 7.5 55 8.6
60 6.9 60 8.1
65 6.2 65 7.5
70 5.6 70 7
75 4.9 75 6.4
80 4.3 80 5.9

Note* The Murphy (METs) Programme train individuals to achieve >20 METs/weekly.

Programme Progress:

4 months 10 METs

8 months 15 METs

12 months 20 METs)

For more information on MET targets click link Calculating your weekly METs km-hour

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