Exercise Minutes Equivalent Calculator
Convert any activity to moderate-equivalent minutes and check WHO guidelines compliance.
Exercise Equivalence Formula
MET-Minutes = MET value × Duration (min)
Moderate-Equivalent Minutes = MET-Minutes ÷ 3.5
WHO Weekly Target = 150–300 moderate-equivalent minutes
1 min vigorous (>6 METs) = 2 min moderate (3–6 METs)
MET Reference Guide
| Intensity | MET Range | Examples |
|---|---|---|
| Sedentary | 1.0–1.5 | Sitting, lying, watching TV |
| Light | 1.5–3.0 | Slow walking, light housework |
| Moderate | 3.0–6.0 | Brisk walking, cycling, swimming |
| Vigorous | 6.0–9.0 | Running, sports, aerobics |
| Very Vigorous | > 9.0 | Fast running, competitive sport |
Frequently Asked Questions
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Exercise minute equivalents compare activities of different intensities. 1 minute of vigorous activity = 2 minutes of moderate activity. This equivalence helps track compliance with physical activity guidelines.
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WHO recommends adults get 150–300 minutes of moderate activity OR 75–150 minutes of vigorous activity per week. Or an equivalent combination using the 1:2 (vigorous:moderate) ratio.
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MET (Metabolic Equivalent of Task) measures exercise intensity relative to rest. 1 MET = sitting. 3–6 METs = moderate intensity. >6 METs = vigorous. Used to standardize activity comparison.
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Convert both to moderate-equivalent minutes: vigorous minutes × 2, then add to moderate minutes. Total ≥ 150 moderate-equivalent minutes/week meets WHO guidelines.
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Activities at 3–6 METs: brisk walking (5.5 METs), casual cycling (6 METs), recreational swimming (5 METs), golf (4.5 METs), doubles tennis (5 METs). Can hold a conversation.
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Activities >6 METs: running (8–11 METs), fast cycling (10+ METs), aerobics (7 METs), singles tennis (7.3 METs), basketball (8 METs). Cannot hold a conversation.
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MET minutes = METs × duration. Running 10 min at 9 METs = 90 MET-min. Walking 30 min at 3.5 METs = 105 MET-min. MET-minutes allow comparison across activities.
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For health benefits, more activity beyond 150 min/week provides additional benefits. However, very high volumes (>10x guidelines) may carry diminishing returns. Quality and recovery matter.
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WHO recommends muscle-strengthening activities (resistance training) 2+ days/week in addition to aerobic guidelines. Strength work does not typically count toward the aerobic minutes target.
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WHO recommends breaking up sedentary time regardless of overall activity level. Prolonged sitting is independently harmful. Even light activity breaks (2–5 min walks) help.
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Adults (18–64): 150–300 min moderate or 75–150 min vigorous/week. Older adults (65+): same with emphasis on balance and strength. Children (5–17): 60 min moderate-to-vigorous daily.
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Research suggests even 75 min/week vigorous (or 150 min moderate) provides substantial health benefits. Below this, benefits exist but are smaller. Any activity is better than none.