CMCS Connections

1 C M C S c o n n e c t i o n s 2 N D q u a r t e r 2 0 1 4 by Jill Sharp, RN F inally, spring is here! It's time to dust off those cobwebs and get moving towards a healthier you. The American Heart Association recommends that adults be physically active and exercise for thirty minutes at a moderate- intensity, five times a week. Benefits can also be experienced if the activity is broken up into two or three segments of 10 to 15 minutes per day, five times a week. What does physically active mean and how can I tell if my exercise is of moderate-intensity? Being physically active means you get moving and start burning calories. The body at rest burns 1 MET (Metabolic Equivalent), which translates into 30-38 calories every thirty minutes while sitting quietly. A MET is the ratio of the work metabolic rate to the resting metabolic rate and is simply explained as the intensity level. By knowing the MET value of your activity, you can then tailor your exercise to your desired intensity level and calculate approximately how many calories you can burn during the activity. For example, sweeping the carpet at home has a MET value of 3.3, while moving furniture has a MET value of 6. A s s h o w n i n t h e c h a r t b e l o w, moderate-intensity activities generally r a n g e f r o m 3 - 6 M E Ts , w h i l e vigorous activities have a MET value of 6 or higher. A simple way to calculate your approximated energy expenditure during your activity is by using the following equation in which the MET value of your activity is multiplied by your weight in kilograms (pounds divided by 2.2) and time in hours (i.e. 15 minutes equals 0.25): CALORIES = MET value x weight in kilograms x time in hours. For example, if someone who weighs 150 pounds shoveled snow for 30 minutes, they would have burned approximately 214 calories. 214 = 7 (MET value) x 61.18 (weight in kilograms) x 0.5 (time in hours). So now we have the ability to figure out the intensity of our activities and also calculate approximately how many calories we can burn while being active. "Spring is nature's way of saying 'Let's Party!'" quotes Robin Williams. With spring's arrival, it's time to take charge of your health and get active. Do something today that your future self will thank you for! A list of physical activities and their MET values is available from the University of South Carolina: Prevention.sph.sc.edu/tools/docs/ documents_compendium.pdf c o o p e r a t i v e m a n a g e d c a r e s e r v i c e s c o n n e c t i o n s n e w s m a g a z i n e Spring Into A Healthier You Connections 2 n d q u a r t e r 2 0 1 4 SCAN ME! To teleport instantly to our website, simply scan this glyph with any QR code reader. The CMCS Newsletter is edited by Linda Grosser, July Holbert and Andy Fry. " Spring is nature's way of saying 'Let's Party!'" – R o b i n W i l l i a m s

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