Female Fitness Levels

Women and Physical Activity January 22, 2006 Health experts say women (and men) get at least 30 minutes of physical activity a day on most days of the week. Despite the recommendations, more than 60 percent of women dont get enough exercise. Nearly 25 percent dont exercise at all. Inactivity is more common among older women and in those who are less affluent. Inactivity can lead to weight gain and obesity. People who dont get regular physical activity are at higher risk for heart disease, stroke, type 2 diabetes, high blood pressure, elevated cholesterol levels, osteoporosis, back pain, arthritis and certain types of cancer. The U.S. Department of Health and Human Services estimates up to 23 percent of deaths in this country can be linked to a sedentary lifestyle. Fitness Levels for Women Physical fitness is an important marker of health. But how is it defined? Formulas have been used to measure fitness in men. However, those measurements may not be valid for women. Health experts say fitness levels should be based on a measurement of metabolic equivalent (MET), or the amount of oxygen used during an activity. Some treadmills contain display screens that help calculate a persons MET. The score can also be obtained through a limited stress test. Estimated MET levels for some activities are available on the CDCs website at http://www.cdc.gov/nccdphp/dnpa/physical/measuring/met.htm. The greater the intensity of the exercise, the higher the MET score (moderately placed walking is about 3 to 6 METS, while jogging or aerobics is more than 6 METS). Researchers at Northwestern Memorial Hospital have developed a formula, called a nomogram, to help women determine their ideal MET score (defined as 100 percent of predicted fitness level). To get the score, multiply your age by .13. Then subtract the answer from 14.7. (An example for a 40-year-old: 40 x .13 = 4.2. Then, 14.7 - 4.2 = 10.5.) A link to an easy to use graph version of the nomogram is available on the web at http://www.nmh.org/nmh/mediarelations/news.htm?year=2005&number=19. After printing the graph, use a ruler to draw a line from your age to the 100 percent level. Then continue the line to reach the MET equivalent along the right side of the graph. That tells you how many METS you need to reach to attain 100 percent of your predicted fitness level. The graph can also be used to determine current fitness levels by drawing a line between your age and MET level. The line will cross the percent fitness level in the middle of the graph to let you know if you are working at or below 100 percent of your ideal fitness capacity. Knowing your ideal fitness level may be important to your future health. In a study published in the August 4, 2005 issue of the New England Journal of Medicine, researchers found women who achieved less than 85 percent of their predicted fitness level were two-and-a-half times more likely to die from cardiac-related problems and twice as likely to die of any cause. AUDIENCE INQUIRY For information on the nomogram and link to the graph: http://www.nmh.org/nmh/mediarelations/news.htm?year=2005&number=19 For information on metabolic equivalent of MET: http://www.cdc.gov/nccdphp/dnpa/physical/measuring/met.htm For general information on physical activity, American Council on Exercise, http://www.acefitness.org The Presidents Council on Physical Fitness and Sports, http://www.fitness.gov Womens Sports Foundation, http://www.womenssportsfoundation.org BIBLIOGRAPHY "Adult Participation in Recommended Levels of Physical Activity - United States, 2001 and 2003," MMWR: Morbidity and Mortality Weekly Report, December 2, 2005, Vol. 54, No. 47, pp. 1208-1211. 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Stewart, Kerry, Ed.D., et al., "Exercise Effects on Bone Mineral Density," American Journal of Preventive Medicine, June 2005, Vol. 28, No. 5, pp. 453-460. Willens, Howard, M.D., et al., "Usefulness of Arterial Compliance in the Thigh in Predicting Exercise Capacity in Individuals Without Coronary Heart Disease," American Journal of Cardiology, July 15, 2005, Vol. 96, No. 2, pp. 306-310. Wood, Robert, Ph.D., et al., "Physical Fitness and Quality of Life in Older Adults," Southern Medical Journal, May 2005, Vol. 98, No. 5, pp. 504-512. Research compiled and edited by Barbara J. Fister