. Author manuscript; available in PMC: 2016 Jan 31.

Published in final edited form as: Med Sci Sports Exerc. 2015 Feb;47(2):326–334. doi: 10.1249/MSS.0000000000000400

Table 1.

Approximate hours per week required to meet and exceed the 2008 US Physical Activity Guidelines for three common activities

		Hours per week required at various intensities

Multiples of meeting guidelines	MET·H·Wk⁻¹ (minimum)	Walking – 2.5 MPH (3.0 METs)	Jogging – general (7.0 METs)	Running - 6 MPH (9.8 METs)
1x	7.5	2.5	1.1	0.8
2x	15.0	5	2.1	1.5
3x	22.5	7.5	3.2	2.3
4x	30.0	10	4.3	3.1
5x	37.5	12.5	5.4	3.8
6x	45.0	15	6.4	4.6
7x	52.5	17.5	7.5	5.4
8x+	60.0	20	8.6	6.1

MET: Metabolic Equivalent

MET·H·Wk⁻¹: MET-hours per week

MET values are sourced from the compendium of physical activities¹⁸