Workplace
Increase
your MET sc
over 6 week
1
*
Challenge
Get active and
Move Your MET!
Workplace Fitness
Challenge
MOVE
YOUR
MET Fitness
Workplace
Challenge
22nd May to
30th June!
The simple way to measure and move
your fitness level
Brought to you by
in association with
MOVE
YOUR
MET
I’LL WALK
I’LL RUN
All you need to know about participating
in the Workplace Fitness Challenge 2017
ace
nge
ss
ove
ion with
Welcome
Welcome to the Irish Life Health Workplace
Fitness Challenge and congratulations
on participating in a programme that will
benefit your fitness level and overall health!
Increase
your MET score
over 6 weeks by
1
*
& you could
reduce your
risk of a cardiac
incident by
15%
*
& you could
reduce your
risk of premature
death by
13%
*
*Source: Kodama et al, 2009, JAMA
About the challenge
Unfortunately at this moment in time we’re not the
healthiest nation and yet surprisingly we think we are.
We often claim we’re in good health and getting sufficient
exercise and yet the reality is we’re not. For those that do
want to become more active, the barrier most frequently
referenced is “being too busy at work”.
Developed by Irish Life Health in conjunction with
Professor Niall Moyna and Dr. Sarah Kelly from DCU, the
challenge is a six week programme where everybody,
regardless of current fitness level, can improve their level
of fitness through simple, attainable adjustments to their
lifestyle. Whether that’s taking the stairs instead of the lift
or going for that lunchtime walk.
What is your MET?
A MET is a simple yet effective means of expressing your cardiovascular fitness level.
The higher your MET capacity or your MET score, the fitter you are.
1 MET is defined as your resting metabolic rate, that is the amount of oxygen that your
body uses at rest while sitting quietly in a chair. As such, if your maximal MET score is
9.5, this means that you are able to exercise at 9.5 times your resting level.
Your ideal MET score will depend on your gender and age. For individuals over the age
of 18, it is recommended that you have a MET score of at least 10.
Why is your MET score important and why move it?
Your cardiovascular fitness level is a great predictor of how healthy you are and your
risk of dying prematurely. For every 1 MET increase in your fitness level, your overall
risk of a cardiovascular incident is reduced by 15% and risk of premature death is
reduced by 13%. Therefore your MET score in addition to being a measure of your
physical fitness is also a great indicator of your overall health.
(Source: Kodama et al, 2009, JAMA)
Being active reduces the risk of heart disease, stroke, type 2 diabetes and other
heart diseases by 20-50%.
(Source: Kodama et al, 2009, JAMA)
MET activity classification
Sedentary Intensity
METs
1.0
1.5
Moderate Intensity
METs
3.0
Light Intensity
3.0
Vigorous Intensity
6.0
What does your MET score mean?
MEN
%
1
5
10
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90
95
99
Description
Very Poor
Very Poor
Very Poor
Very Poor
Poor
Poor
Poor
Poor
Fair
Fair
Fair
Fair
Good
Good
Good
Good
Excellent
Excellent
Excellent
Superior
Superior
MET Score
20-29
7.6
9.1
9.9
10.5
10.9
11.1
11.4
11.7
11.9
12.2
12.5
12.8
13.0
13.4
13.6
13.9
14.6
14.8
15.4
15.9
17.3
30-39
7.6
8.9
9.7
10.1
10.5
10.8
11.1
11.3
11.6
11.8
12.1
12.5
12.6
12.9
13.1
13.4
13.8
14.3
14.8
15.5
16.7
40-49
7.1
8.4
9.2
9.7
9.9
10.3
10.5
10.7
11.0
11.3
11.5
11.7
12.1
12.3
12.5
12.8
13.3
13.8
14.2
15.0
16.0
20-29
6.8
7.9
8.4
8.8
9.2
9.4
9.7
10.1
10.3
10.5
10.8
11.0
11.3
11.7
11.7
12.1
12.5
12.9
13.4
14.2
15.6
30-39
6.5
7.4
8.0
8.4
8.8
9.1
9.3
9.7
9.8
10.1
10.5
10.5
10.8
11.0
11.3
11.7
12.1
12.5
12.9
13.5
14.9
40-49
6.3
7.2
7.6
8.1
8.4
8.6
8.9
9.2
9.4
9.7
9.9
10.1
10.3
10.5
10.9
11.0
11.3
11.3
12.3
12.9
14.6
50-59
6.5
7.7
8.4
8.8
9.1
9.4
9.7
9.9
10.1
10.5
10.6
10.9
11.1
11.3
11.7
11.9
12.4
12.7
13.4
14.0
15.4
60-69
5.6
6.7
7.3
7.8
8.2
8.4
8.8
9.0
9.2
9.4
9.7
10.0
10.2
10.5
10.7
10.9
11.3
11.7
12.2
13.1
14.6
70-79
5.2
5.9
6.6
7.0
7.3
7.7
8.0
8.1
8.4
8.6
8.8
9.0
9.3
9.5
9.7
10.1
10.5
10.9
11.3
12.5
14.2
60-69
5.6
6.2
6.6
6.8
7.0
7.2
7.4
7.6
7.8
8.1
8.2
8.4
8.5
8.8
8.9
9.2
9.3
9.8
10.3
10.8
12.1
70-79
4.8
5.6
6.1
6.3
6.7
6.9
7.1
7.2
7.4
7.6
7.9
8.0
8.0
8.4
8.4
8.5
8.7
9.2
9.3
10.6
12.1
WOMEN
%
1
5
10
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90
95
99
Description
Very Poor
Very Poor
Very Poor
Very Poor
Poor
Poor
Poor
Poor
Fair
Fair
Fair
Fair
Good
Good
Good
Good
Excellent
Excellent
Excellent
Superior
Superior
MET Score
50-59
5.7
6.6
7.0
7.4
7.7
8.0
8.2
8.4
8.5
8.8
9.0
9.2
9.3
9.5
9.8
10.1
10.5
10.6
11.1
11.7
13.2
Workplace Fitness Challenge timelines 2017
6 week challenge
Download the
Move Your MET
app and set up
profile.
Receive
Employee
Guide.
Set target
MET score.
Perform first test to
measure MET
between
May 22nd - June 4th.
Follow us on social
media for hints
and tips on how to
Move Your MET.
Take small steps
each week to
Move Your MET.
Perform test in the last
week of the challenge
to submit final MET
score between
June 26th - June 30th.
To participate in the challenge you must perform a valid MET test in
the first two weeks and last week of the challenge.
Challenge starts on May 22nd and ends on June 30th.
Visit our website for further information on prize categories.
www.irishlifehealth.ie/moveyourmet
Workplace Fitness
Challenge
MOVE
YOUR
MET
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The simple way to measure and move
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6
6 Week Challenge
May 22nd - June 30th
The sooner you register the longer you get to improve your fitness level and overall health.
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Good luck in the Workplace Fitness
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Irish Life Health respects your privacy. The only information requested from the user is basic
anonymous data required to calculate the user’s MET score. For full information on Terms &
Conditions visit www.irishlifehealth.ie/moveyourmet.
Getting started with the challenge
Each week we will tackle a different subject to help with all areas of personal wellness.
Here is a snapshot of what we will cover.
WEEK 1
WEEK 2
Setting goals and building habits
Stretching and mobility
>committing to improve your fitness
level and overall health
>corrective exercise and its importance
in your daily life
>building habits and how to set specific
targets in week 1
>avoiding injuries especially for those
of you who spend most of the day in
front of a computer screen
>mobility training
WEEK 3
WEEK 4
Nutrition
Hydration
>basic nutrition principles and tips
to help you increase energy levels
straight away
>benefits of water
>eating for energy and understanding
how to read food labels
>offering a plan to help you
increase your daily water intake
>protein and its importance in your diet
WEEK 5
WEEK 6
Resistance training
Final HITT cardio and recap
>resistance training and the benefits
for both a healthy body and mind
>cardiovascular training and the
benefits to the body
>structuring a resistance training plan
to ensure that you are doing the right
things in the gym to optimise time
and maximise results
>strength, cardiovascular and mobility
training
>interval training and how to structure a
plan and the benefits such as optimum
timeframe and maximum results
To find out more visit our website
www.irishlifehealth.ie/moveyourmet/resource-centre
and follow us on social media.
Award winning categories
Participate in the Irish Life Health Fitness Challenge and win fantastic prizes for your
company.*
> Ireland’s fittest company
> Ireland’s most improved small company (50 employees or less)
> Ireland’s most improved mid sized company (51-250 employees)
> Ireland’s most improved large company (more than 250 employees)
*Participation in the challenge involves performing a valid MET test in the in the first two weeks of the challenge
and again in the last week of the challenge.
The team behind the challenge
The Health and Wellbeing Team from Irish Life Health have worked closely with Dublin
City University to develop the Workplace Fitness Challenge and the Move Your MET app.
Exercise physiologist Dr Sarah Kelly and Schools’ Fitness Challenge creator Professor
Niall Moyna from the DCU’s Centre for Preventive Medicine, will oversee this year’s
Challenge.
Dr Sarah Kelly
Lecturer in the School of Health and Human Performance
in DCU.
“The Move Your MET app
is designed to encourage
users to strive for improved
fitness levels, and as a
result better health”
Sarah completed her PhD in Clinical Exercise Physiology
in Dublin City University. Sarah’s research interests have
focused on both sports performance and exercise/healthrelated issues. A major focus of her research has involved the
role of exercise in the prevention of cardiovascular disease.
Professor Niall Moyna
Head of School of Health and Human Performance, Centre
for Preventive Medicine, Faculty of Science and Health,
DCU.
“Exercise is medicine.
If it could be prescribed,
it would be the most
prescribed pill in the world.”
Niall is a Fellow of the American College of Sports Medicine
and has a keen interest in all sports, especially Gaelic football
and athletics.
The aim of the challenge is simply to encourage Ireland’s workforce
to increase their level of physical activity.
My health profile
Initial MET score:
Goal:
WEEK 1
WEEK 2
Date performed:
Date performed:
Run/Walk:
Run/Walk:
MET Result:
MET Result:
This week’s goal:
This week’s goal:
Notes:
Notes:
WEEK 3
WEEK 4
Date performed:
Date performed:
Run/Walk:
Run/Walk:
MET Result:
MET Result:
This week’s goal:
This week’s goal:
Notes:
Notes:
WEEK 5
WEEK 6
Date performed:
Date performed:
Run/Walk:
Run/Walk:
MET Result:
MET Result:
This week’s goal:
This week’s goal:
Notes:
Notes:
Note: 30 minutes per day is the recommended amount of activity in order for you
to improve your MET Score during the 6 week programme. This can range between
cardio based or resistance based exercises. We will share more tips on how to
improve your MET score through our social channels.
Ambassadors
Kathryn Thomas
Thomas Barr
Gordon D’Arcy
Mark O’Reilly - Fitvision
Founder of Pure Results, Ireland’s Premier
Health & Fitness Retreat and successful
television presenter. She has a passion
for adventure and being in the outdoors.
Kathryn believes everyone at some stage in
their life should accomplish something that
pushes them outside their comfort zone.
She set up Pure Results so that others could
feel the benefits of a health and fitness
kick-start as she has done.
Gordon is a former professional rugby player
with an international career of 15 years. He
lined out 257 times for Leinster to become
their most capped player. Off the field,
Gordon is building a reputation for his unique
insight and tales of his experiences in rugby.
Gordon re-invented himself as a rugby
player numerous times in his career – turning
to goal-setting, mental preparation and
motivations techniques to achieve this.
Thomas is the current Irish senior record
holder for the 400m Hurdles. Barr won gold
in the 400 metres hurdles at the 2015 World
University Games and at the 2016 Summer
Olympics, Barr broke the Irish record and
won his semi-final to qualify for the final in a
time of 48.39.He finished fourth in the final,
again breaking the Irish record with a time
of 47.97. Thomas is studying a degree in
Mechanical Engineering at the University of
Limerick.
Mark is one of Ireland’s most sought after
personal trainers, helping people from all
walks of life to transform their bodies. Mark’s
advice, skills and results are second to none
earning him an impressive reputation within
the industry. His encyclopedic knowledge
of health, fitness and nutrition and his
experience in physical therapy puts Mark
in the perfect position to help his clients
achieve their individual goals.
www.irishlifehealth.ie/moveyourmet
Irish Life Health dac is regulated by the Central Bank of Ireland.
C213-1-0517