What Is the MET Number for Light Aerobic Exercises?

While most people know they’re not going to burn as many calories or reap as many physical benefits from light cardiovascular exercise compared to more intense activity, some choices are better than others when it comes to your exercise routine. The metabolic equivalent (MET), which measures the amount of oxygen, or energy, your body requires during physical activity, is directly proportional to exercise intensity. If you’re doing the bare minimum, knowing the MET for various exercises can help you be more informed about the choices you make and the effects they have on your body.

  1. Understanding MET

    • MET values are determined relative to the resting metabolic rate of 1, with a MET of 2 requiring twice as much energy as the resting MET, and so on. METs range from 1 to the mid-20s for extremely intense exercise, with a 9-minute mile falling at an 11 on the MET scale. The MET of an activity is dependent on variables such as speed of movement, resistance and mass lifted, as applicable, which cause changes in heart rate, blood pressure and other physiological factors.

    Keep it Light

    • According to a study published in “Clinical Cardiology,” light exercise is defined as having an MET value of 1.2 to 2.7 for women and 1.6 to 3.9 for men. METs in those ranges include activities such as horseshoes, bowling, bocce and gardening and light-intensity housework, snow shoveling, woodcutting and lawn mowing. Light-intensity forms of dancing, biking, canoeing, cricket, hiking, sailing, softball and walking also fall within the proper MET range for light exercise. If you want to keep it low-key, choose activities that you enjoy and that will keep you moving for added health benefits.

    Choose Your MET

    • Swimming METs range from 4.8 to 13.8, depending on stroke and speed.

      While some activities are considered light aerobic exercise regardless of intensity, some forms of exercise are considered moderate even at their base level. For instance, even light-intensity cross country skiing has an MET value of 5, increasing to 9 for moderate intensity, and 13 for heavy intensity. Running, rowing and boxing also have higher METs across the board than other activities. To reap the benefits of a more challenging fitness regime, choose activities that have higher base METs and work your way up from there. For added motivation, set an end goal of exercising at moderate intensity for at least 30 minutes five days a week, per the American Heart Association’s recommendation.

    Making MET Work For You

    • The MET classification system has the potential to be highly individualized and can be especially beneficial for individuals undergoing rehabilitation or those who are physically disabled. Once an individual’s exercise tolerance or oxygen uptake is determined at various exercise intensities, an exercise program can be designed to include activities with appropriate MET values. Patients can then gradually increase their MET values as their physical capability and fitness improve. (See Ref. 2, p. 562) METs could be even more highly individualized by testing an individual’s resting metabolic rate and adjusting the MET values for various activities from there.

    MET Limitations

    • Because MET is determined relative to the rate of oxygen intake at rest, which can differ for each individual, standardized MET values must be seen as averages and guidelines. While most standardized MET formulas and tables use an average resting metabolic rate, it can be affected by factors such as weight, fitness, temperature, altitude and humidity. Although specific METs for an activity may vary from person to person, the progression of intensity for an exercise should help all individuals make better and more informed fitness choices.