Intensity definitions
One MET is the energy you use sitting at rest. Absolute intensity uses METs; relative intensity uses the talk test or a 0–10 effort scale, which matters most for older adults and new exercisers.
| Intensity | MET range | Talk test / effort |
|---|---|---|
| Sedentary | 1.5 or less | Sitting, reclining, or lying down. |
| Light | 1.6 – 2.9 | Slow walking, light chores. |
| Moderate | 3.0 – 5.9 | You can talk but not sing; 5 or 6 on a 0–10 scale. |
| Vigorous | 6.0 or more | You can't say more than a few words; 7 or 8 on a 0–10 scale. |
The 2-for-1 rule
One minute of vigorous activity counts about the same as two minutes of moderate activity. 75 vigorous minutes ≈ 150 moderate minutes. The old 10-minute bout requirement is gone: every minute counts.