Home' Trinidad and Tobago Guardian : November 4th 2014 Contents According to the same source, the only
domestic activity that falls into the vigorous
range is "scrubbing floors and bathtub" (6.5),
though "moving heavy furniture" (5.8) comes
If you prefer to fill your activity quotient
by doing something more enjoyable than
cleaning the loo, then dancing---"disco, folk,
Irish, line dancing or country"---clocks up
an impressive 7.8 METs. Unfortunately, sexual
activity ("vigorous effort") doesn t count as
it comes in at a disappointing 2.8.
Whatever you decide to do, it is better to
sprinkle your activity across the week rather
than trying to get it all over and done with
in one go. "We know that some of the health
benefits of exercise are quite transient and
may only last 12-24 hours," says Andy. "So
it would be better to be doing a bit of activity
every day rather than condensing it all into
a couple of days."
And if you were wondering, one of the
best all-round activities seems to be gar-
body & soul
Guardian www.guardian.co.tt Tuesday, November 4, 2014
that there would be two sittings of the High Court to hear petitions
for persons wishing to be admitted to practice law before the Courts of Trinidad
that these sittings will be held on
. respectively in the Convocation Hall, Hall of Justice,
Knox Street, Port-of-Spain.
All persons desirous of having their petitions heard before the Court must file their
documents on or before
at the Civil
Court Office, Hall of Justice, Knox Street, Port of Spain.
Dated this 8th day of October, 2014
YOUR DAILY HEALTH
News and Advice
You might want to read this article while standing
up. Or perhaps while strolling around the room.
Because the sad fact is that most of us spend far too
much time sitting on our bottoms staring at screens.
We drive everywhere, avoid the stairs, pack our
houses with labour-saving devices and email colleagues
rather than walk down the corridor to talk to them.
We are a slothful lot and the most common reason
given for not doing enough exercise is lack of time.
But what is enough exercise? Most health experts
recommend at least 150 minutes of moderate-intensity
physical activity, or 75 minutes of vigorous activity a
week. Any activity will help but it has to be moderate,
vigorous or high intensity if you really want to reduce
the risk of heart disease, cancer and obesity.
If you re not that keen on going to the gym or
playing sport (and surveys suggest less than 20 per
cent of us are), then can you cheat your way to 150
minutes of moderate-intensity physical activity by
doing regular weekly chores? And if so, which ones
To find out, the Trust Me I m a Doctor team recruited
eight volunteers, all different shapes and sizes, and
fitted them with activity monitors. Then we asked
them to do a range of indoor and outdoor tasks.
We started with four typical household chores---
ironing, vacuuming, dusting and mopping.
After our volunteers had completed each activity,
exercise scientist Dr Andy Blannin collected their data
and graded each on a scale of one to ten, using some-
thing called a MET score.
MET (Metabolic Equivalent of Task) is a measure
of energy consumed per hour. A MET score of one
is the sort of energy you would expend watching TV.
Anything which gets a score above three counts as
moderate activity. Above six and you are in the realms
Ironing and dusting, not surprisingly, scored mod-
estly, with MET scores of 1.3 and 1.5 respectively.
Vacuuming and mopping, though hardly Olympic
sports, scored just above three METs, making them
Our volunteers claimed to spend an average of 37
minutes per week on these two tasks, which meant
they were already almost a quarter of the way toward
the 150-minute target.
Then we moved outside, to see how much energy
they would burn through doing typical outdoor chores
like washing the car, cleaning windows, mowing the
lawn or planting flowers.
Surprisingly enough all these activities broke the
magic MET barrier of three. Washing windows required
the least effort (3.1), then planting flowers (3.4), washing
the car (3.6) and finally mowing the lawn, which
racked up a score of 4.4.
As Andy pointed out, although planting flowers
doesn t require a lot of moving around, it does involve
using a bit of upper body strength, sufficient to count.
Our volunteers said they spent an average of 72
minutes a week doing outdoor activities. So when we
combined indoor and outdoor chores their total reached
an impressive 109 minutes.
The Compendium of Physical Activities---first devel-
oped by Dr Bill Haskell of Stanford University---gives
MET values to a wide range of activities. Among them:
Pulling a rickshaw---6.3
Playing the accordion---1.8
Serving food at church---.5
Tanning hides ---4.0
Throw in six minutes a day of brisk walking (MET
score of 3-4, depending on how briskly you walk) and
you can hit the 150 minutes a week without donning
If you prefer activities that are more intense, there
is a range of things that, according to the Compendium
of Physical Activities, you can do around the garden.
Vigorous activity means anything that rates over
six METs, and to achieve that you would need to be
either "chopping wood and splitting logs" (6.3), "dig-
ging, spading, composting" (7.8), or "shovelling snow,
by hand" (6.0).
Can you cheat your way to fitness?
A recent study has shown that gardening is an effective substitute for traditional
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