Exercise Guide for Seniors & Pregnancy: Controlling Intensity Safely with METs

Keywords: Senior Fitness, Prenatal Exercise, Safe Workout, MET Zones, Cardiac Rehab

For seniors, pregnant women, or cardiac rehab patients, Safety outweighs Performance. Subjective feelings like "a bit out of breath" are often inaccurate. Using objective MET values sets a clear Safety Red Line.

The Golden Safety Zone: 3.0 - 6.0 METs

According to the American College of Sports Medicine (ACSM), moderate intensity (3-6 METs) is the safest and most effective zone for most special populations.

• < 3.0 METs: Too light to strengthen the heart (e.g., slow strolling).
• 3.0 - 6.0 METs: Optimal Zone. Includes brisk walking, water aerobics, flat cycling.
• > 6.0 METs: Risk Zone. Avoid sustained duration unless supervised (e.g., running, heavy lifting).

Practical Applications

1. Expectant Mothers

Goal: Maintain fitness without hypoxia. Recommended: Prenatal Yoga (2.5 - 3.5 METs) or Steady Swimming (4.5 METs). Monitor: Check watch, ensure MET stays under 6.

2. Cardiac Rehab Seniors

Goal: Gradually restore heart pumping capacity. Recommended: Gardening (3.0 - 4.0 METs) or Square Dancing (3.5 - 5.0 METs).

Let MET Goals Be Your Guardian

MET Goals displays real-time MET values. You can tell your elders: "Glance at the watch. As long as the number is between 3 and 6, you are safe." This provides more peace of mind than any vague advice.