The national physical activity guidelines We advise adults to engage in at least 150 minutes of moderate-intensity physical activity per week. This advice is based on four key factors: duration, frequency, type of activity, and especially intensity. Today, we focus on that last aspect: intensity.
What exactly is intensity?
By intensity, we mean the amount of physical effort required to perform a specific activity. It is often measured in METs (Metabolic Equivalents of Tasks), a measure of energy expenditure. 1 MET corresponds to the energy you expend at rest. The higher the MET value, the more intense the activity.
Three intensity levels
- Light intensity (1.6 – 2.9 MET)
Activities where you barely notice your breathing. Examples include cooking, grocery shopping, or light housework. - Moderate intensity (3.0 – 5.9 MET)
Your breathing and heart rate increase, but a conversation remains possible. Think of brisk walking, cycling at a normal pace, or gardening. - High intensity (6.0 + MET)
You start breathing heavily or even panting. Holding a conversation becomes difficult. These are activities such as running, HIIT, or competitive sports.
Why variation in intensity is so important.
Scientific research emphasizes that variation in intensity is essential for a healthy exercise pattern. Both moderate and vigorous activities offer unique benefits. Moderate intensity, for example, is strongly linked to a lower risk of cardiovascular disease. Additionally, vigorous intensity has positive effects on muscle mass, insulin sensitivity, and mental health.
Recent research also shows that short, intense periods of movement – for example, climbing stairs or briefly jumping rope – already yield health benefits, even if they are not consecutive.
Use technological resources
Activity trackers that monitor MET values help you gain insight into your daily movement patterns. They can be motivating by enabling you to consciously choose more variety in your physical activity.
Exercise: start your day WITH
Today, take a moment to consciously reflect on the activities you do and their intensity. Where can you take a small step to increase the intensity of your movement? It doesn't have to take much extra time. costs!
Example:
- Walk to the supermarket instead of taking the car (moderate instead of light).
- Brush your teeth and add wall stains (moderately instead of still).
- Run up and down the stairs twice instead of slowly once (heavy instead of moderate).
Even small adjustments can make a big difference. What are you going to do today to make your daily exercise just a little more intense? We would love to hear if you succeeded and how you did 🙂.
Finding it difficult? Still need help meeting the physical activity guidelines? Schedule an intake interview with one of our trainers.
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