Personal Activity Intelligence smacktop

Personal Activity Intelligence (PAI)

Exercise enough to get 100 PAI every week, and give yourself the best possible outlook for a long and healthy life.


PAI

 
 
 

Personal Activity Intelligence

What is PAI and how do you measure it?

PAI is short for Personal Activity Intelligence. You earn PAI points every time your heart rate increases: The higher heart rate, the faster you earn PAI. Our research shows that those who achieve 100 PAI or more every week over time live on average eight years longer than others.

PAI is based on the only thing that reflects the intensity of your activity: your heart rate. Everything you need to do in order to use PAI is to measure your heart rate continuously. Today, PAI can be measured with several of the most common fitness trackers and smart watches, and you will either see your PAI score on you wrist or in an app on your mobile phone. If the score is 100 or higher, you're active enough. If not, you could reduce your health risk by becoming more physically active.

  • In 2016, PAI was integrated in the Mio Slice activity tracker. Mio Slice is out of production and the Mio apps are no longer updated. However, you could still use your Mio Slice and Mio Fuse to track PAI by downloading the AccuroFit app from App Store or Google Play.
  • In 2019, the large smart watch company Huami lauched their new watches Amazfit GTS and GTR with PAI integrated. Several more devices with PAI have been announced in China, including Amazfit T-Rex, Amazfit Mi Band 5 and Amazfit X, and all will be available worldwide during 2020.
  • If you have a Fitbit, an Apple Watch or a Garmin or Polar heart rate monitor, you should download the app PAI Health from App Store or Google Play.
  • The fitness tracker LYNK2 from AccuroFit tracks PAI and can be used with the AccuroFit app.
The PAI Health app allows you to track your PAI score with heart rate monitors from all the largest companies. You can download the app for free in App Store and Google Play.

Why PAI and why 100?

More than five million deaths worldwide could have been prevented if people were more physically active. We believe that PAI could contribute to prevent cardiovascular disease and premature death by encouraging everyday people to be more active.

Our research shows that men and women in all age groups have far lower risk of early death and death from cardiovascular diseases if they exercise enough to obtain 100 weekly PAI. 100 PAI is optimal for smokers, obese persons, and individuals with hypertension or type 2 diabetes. Even those who achieve 50 PAI every week have considerable health benefits compared to those who are inactive.

We developed the PAI algorithm by using information from almost 5000 healthy Norwegians who had their maximum oxygen uptake tested during the HUNT3 Fitness Study. After that, we estimated PAI points for almost 40,000 healthy participants from the first HUNT study back in the 1980s. All of them had reported how much and how intense they exercised. Finally, we checked the health status of these 40,000 Norwegians almost 30 years later. The results showed that earning 100 PAI (or more) over a 7-day period is optimally assosiated with reduced risk of disease.

Read the full research article:
Personalized Activity Intelligence (PAI) for Prevention of Cardiovascular Disease and Promotion of Physical Activity

We have also validated PAI in populations from other countries. In a study of more than 56,000 US men and women followed for up to 30 years, 100 PAI was associated with 21% reduced risk of early death and 30% reduced risk of cardiovascular death, compared to being inactive.

Read the full research article:
Personal activity intelligence and mortality – Data from the Aerobics Center Longitudinal Study

Even if you exercise too little to achieve 100 PAI, it's not too late to start now. We looked at how increasing the PAI score over time was linked to mortality, and found that those who increased from less than 100 PAI a week in the first survey up to at least 100 PAI a week in the next survey eleven years later had lower risk of dying early than those who stayed below 100 PAI over time. The lowest risk was found in those who were physically active enough to reach 100 PAI or more at both the HUNT1 and HUNT2 surveys.

Read the full research article:
Temporal Changes in a Novel Metric of Physical Activity Tracking (Personal Activity Intelligence) and Mortality: The HUNT Study, Norway

Improved fitness with 100 PAI

Men and women with 100 weekly PAI or more also have significantly higher cardiorespiratory fitness than those with less than 100 weekly PAI. Obtaining 100–150 PAI over a 7-day period seems to secure having the average cardiorespiratory fitness expected for your age and sex.

High cardiorespiratory fitness is closely linked to good health and increased length of life. Importantly, the magnitude of the difference in cardiorespiratory fitness between those with higher and lower PAI scores than 100 is clinically relevant, and could possibly explain the link between maintaining at least 100 PAI and current and future health risk.

Read the full research article:
Personal activity intelligence (PAI): A new standard in activity tracking for obtaining a healthy cardiorespiratory fitness level and low cardiovascular risk

Better than today's recommendations

PAI considers your age, your gender, your resting heart rate and your maximum heart rate. In other words, PAI is not based on the number of steps you walk or how many minutes of physical activity you perform each day. Those measurements do not consider the intensity of the activity. Therefore, we think that PAI is a more accurate and attractive activity standard to tell you if you actually exercise enough.

Today's recommendations state that adults should be physically active with moderate intensity for at least 150 minutes every week, or with high intensity for at least 75 minutes. Our research, however, clearly shows that even those who don't meet these activity standards have reduced risk of early death if they maintain 100 weekly PAI or more. Moreover, those who attend to the activity recommendations do not have reduced risk if they achieve less than 100 PAI every week.

100 PAI also for heart and stroke patients

Also people with cardiovascular disease should aim for 100 PAI to live longer. We estimated PAI in more than 3000 HUNT1 participants with previous myocardial infarction, angina or stroke, and followed them for up to 30 years. Those who achieved 100 PAI or more over a 7-day period had 36% lower risk of dying from cardiovascular causes compared to inactive patients. They also lived for an average of five years longer than those who earned less than 100 PAI. To achieve 100 PAI was a better predictor of future health benefits than achieving today's exercise recommendations.

Read the full research article:
Personal Activity Intelligence (PAI) and Mortality in Patients with Cardiovascular Disease, the HUNT study

In another study, we showed that persons who exercise enough to get 100 PAI over a 7-day period can sit a lot without having increased cardiovascular risk. The odds of having several cardiovascular risk factors was not increased compared to those who both had 100 PAI and low levels of sedentary behaviour.

Read the full research article:
Personal Activity Intelligence (PAI), Sedentary Behavior and Cardiovascular Risk Factor CLustering – the HUNT Study

How to earn 100 PAI

It doesn't matter what type of activity you do to earn PAI – you could walk, run, cycle, row, swim or go skiing. All that matters is how high your heart rate is during the activity. Over a 7-day period, you need only two sessions totalling one hour of exercise to reach 100 PAI if the intensity is at least 80 % of your maximum heart rate. On the other hand, two and a half hours of moderate intensity activity will not give you more than approximately 45 PAI. You can achieve a maximum of 75 PAI points in one day.

The better your fitness is, the more physical activity is needed to achieve 100 PAI. In other words, PAI adjusts to your progress. If you are untrained and out of shape, you could earn your 100 PAI just by going for short walks regularly throughout the week, as that will raise your heart rate. If you are in shape and well trained, you will need to do more. Getting a PAI score of 100 is the goal for everyone, and no one has to be active every single day to get there.

It is easier to reach the first 50 PAI compared to the next 50. That is because the risk reduction for lifestyle diseases is greatest when progessing from total inactivity to some physically activity. This means that if you repeat a workout two days in a row, you will get less PAI on the second workout.

Mio Slice was the activity tracker that made PAI popular. Today, you can track your PAI score with several heart rate monitors.

PAI in the media

PAI in the media

PAI is the best example yet of how wearables can turn data about our bodies into tailored, actionable advice—and hopefully longer lives.

Read the full article

Mio has once again leapfrogged the competition, this time with the release of the SLICE, an unprecedented activity tracker that analyzes a user's heart rate and, crucially, their individual response to exercise to tell them exactly how much exercise they should be doing to achieve and maintain optimal health.

Read the full article

The Mio SLICE is a wrist-worn activity tracker with optical heart rate sensors that gives wearables a score—called PAI, or Personal Activity Intelligence—instead of simply telling them how many steps they've taken or estimating how many calories they've burned. 

Read the full article


An all-day tracker with a fresh take on keeping you healthy.

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PAI and your health

Infographic: PAI and your health
This infographic sums up all the published research results from our PAI studies so far. Click the image for a bigger version.