It’s no secret that staying active is essential for maintaining both your physical and your mental well-being. But whether you’re just getting started on your fitness journey, or you’ve been working out for years and just want to mix up your routine, it can sometimes be challenging to build an exercise plan that is well rounded. Show To help, experts have created the “Physical Activity Pyramid,” which is a resource designed to make ticking all of the boxes easy. The Department of Health and Human Services recommends that adults get 150 to 300 minutes of moderate activity per week, while also focusing on bone and musculoskeletal health to help prevent falls and keep your muscles strong well into your life. Made for adults, the pyramid is a guide that helps you plan out how to incorporate exercise and other physical activity into your day-to-day life. Like the food pyramid, the lower portion is the largest and holds the most important activities to do, and as you move towards the top, the activities become less beneficial, so those are the ones to do more sparingly. When used properly, it can help you to track the kinds of activities that you are doing and the ones that are missing from your daily life to create a manageable, healthy, and balanced routine. What is the Physical Activity Pyramid?According to Onyx fitness coach, Brian Trainor, “there are so many physical, mental, and emotional benefits that our bodies obtain by being active.” Because working from home, increased sedentary behavior, and more time spent being inactive are growing problems in many of our daily lives, it can be easy to forget to get your body moving. “Coming up with a plan using the Physical Activity Pyramid is a great first step in the right and healthy direction,” he explains. The levels of the pyramid are as follows: Level 1The first, or bottom, level of the pyramid is the biggest portion. It includes activities that are essential to your health and well-being, but that you are likely already doing. These include things like walking your dog, running errands, or commuting and doing active household chores like mowing the lawn, mopping, or raking leaves. Ideally, you should incorporate these movements into your daily routine. Level 2The second level of the pyramid features activities that are more aerobic, so they get your heart rate up more than the more leisurely level 1 movements. This could be things like hiking, biking, jogging, playing recreational sports, or dancing and you should be doing these activities two-to-four times per week. Level 3Level 3 is similar to level 2 in that you should also be incorporating the suggestions two-to-four times a week. This category features more active and athletic endeavors like weight training, high-intensity workouts, and calisthenics. Level 4Finally, level 4, the smallest portion of the pyramid, is held for inactivity. This includes sedentary behaviors that have you sitting for long periods of time or lying on the couch. These are the sorts of habits that you should steer away from since they can have adverse health repercussions. Related Stories“In a world filled with video games, desk jobs, and Netflix, it is easy to become lazy and unmotivated. The Physical Activity Pyramid does a wonderful job giving you a visual representation on how to combine the different types of physical activity to achieve an active and healthy lifestyle. With the foundation of the pyramid being simple, everyday exercises, it is a great starting point for all those getting ready to take flight in their fitness journey and striving to become a little bit healthier every single day,” says Trainor. How do I get started?When creating an exercise program, the two most important factors to think about are lowering the chance of injury and creating motivation. The pyramid allows you to start slow with simple, day-to-day exercises and work your way up to higher levels of strenuous activities, thus lowering the risk of injury. It also shows plenty of great activities to perform to get the heart rate up and the body moving so you never have to worry about getting bored with the same-old workout routine, explains Trainor. Aerobic exercises are great to speed up your heart rate and improve your lung and cardiovascular health, while strength building exercises are catered towards building and maintaining your bone and muscle mass. It’s also important to incorporate balance and flexibility improving movements into your routines to prevent injury and increase mobility in your body. That said, no matter where you choose to start and “no matter how big or small that movement is, try to get the body working,” says Trainor. “Even if that is just going for a walk for 30 minutes a day, that little walk will eventually progress into something more. The whole key to becoming physically healthy is consistency. It is not moving the body two times a week, thinking that will suffice. It is trying to get into a routine that you feel works for you,” he continues. Low-impact workouts or breaking up your activities into 30-minute segments are both great places to start. The whole key to the pyramid is increasing the number of physical activities you do a day and limiting the time spent being sedentary. Oh hi! You look like someone who loves free workouts, discounts for cutting-edge wellness brands, and exclusive Well+Good content. Sign up for Well+, our online community of wellness insiders, and unlock your rewards instantly.
Being physically active is one of the most important things people of all ages can do to maintain and improve their health. According to the 2018 Physical Activity Guidelines for Americans, moving more and sitting less has many positive benefits. Even better, the benefits of participating in any amount of activity begin immediately after and accumulate over time. Evidence supporting the benefits of regular physical activity is well established, yet nearly 80% of American adults are not meeting guidelines for aerobic and muscle-strengthening activity. Gaining health benefits from physical activity depends on a personal effort to increase activity in ourselves, loved ones, and our communities. The newest addition of the Physical Activity Guidelines for Americans can be a helpful resource to increase physical activity. It discusses the proven benefits of regular physical activity and outlines the amounts and types recommended for all ages and populations. Importance of Physical ActivityBeing physically active can help you live a longer, healthier, happier life. Adding regular, moderate-to-vigorous physical activity to your day can:
*Research shows that combining a reduced-calorie diet with exercise is the most effective way to lose weight. What is Physical Activity?Physical activity means moving your body to use energy. Good examples are: walking, dancing, playing soccer, briskly pushing a baby stroller, and even gardening. It does not have to be strenuous, but activity should be of at least moderate intensity to receive the most health benefits. The “talk test” is an easy way to measure relative intensity. Usually, if you are doing a moderate-intensity activity, you can talk but not sing. Key Guidelines for Adults
Photo credit: Health.gov/moveyourway – Office of Disease Prevention and Health Promotion Learn more about the Move Your Way initiative to help increase your physical activity at https://health.gov/moveyourway. One hundred fifty minutes per week of physical activity may seem challenging to reach, but breaking this amount into smaller chunks can make it more manageable. For example, you can reduce 150 minutes down to 30 minutes of activity five days per week. For health benefits, adults should get at least 30 minutes of moderate or vigorous physical activity most days, preferably every day. This is above and beyond regular daily activity unless your job includes lots of vigorous physical activity. Thirty minutes per day of moderate-intensity physical activity provides many health benefits. However, even more significant health benefits can be gained through more vigorous exercise or by staying active for a longer time. Regardless of the activity you choose, you can do it all at once or divide it into multiple parts during the day. For example, walk your dog for 10 minutes before and after work, and go for a 10-minute walk at lunchtime. That adds up to 30 minutes of moderate exercise for the day. If you do not have a dog to walk, then you could take a brisk 10-minute walk to and from the parking lot or bus stop before and after work. Children and teenagers need at least 60 minutes of physical activity every day or most days. Pregnant women should get 30 minutes or more of moderate-intensity physical activity on most, or all, days of the week unless they have medical complications. Like all adults, senior citizens benefit from physical activity, which helps reduce functional declines associated with aging. Source: Physical Activity Guidelines for Americans, 2nd edition Levels of Physical Activity: There are two basic levels of physical activity. Moderate: This includes walking briskly (about 3½ miles per hour), hiking, gardening/yard work, dancing, golf (walking and carrying clubs), bicycling (less than 10 miles per hour), and weight training (a general light workout). Vigorous: Examples are running/jogging (5 miles per hour), bicycling (more than 10 miles per hour), swimming (freestyle laps), aerobics, fast walking (4½ miles per hour), weight lifting (vigorous effort), competitive basketball, and heavy yard work, such as chopping wood. If physical activity does not increase your heart rate, it is not intense enough to count towards the 30 or more minutes a day that you should get. Activities that do not increase your heart rate include walking at a casual pace, grocery shopping, and doing light household chores. Before Beginning an Exercise Program: Most adults do not need a doctor’s checkup before exercising at a moderate level. Exceptions include people with heart disease, high blood pressure, diabetes, asthma, osteoporosis, and obesity. A high-fat diet, smoking, and a sedentary lifestyle are other risk factors. Men over 40 and women over 50 should see their doctor or health care provider before starting a vigorous physical activity program. Get advice on how often and how long to exercise. Types of Physical ActivitiesThese activities are very beneficial to your health. Aerobic Activities: These speed up your heart rate and breathing while improving heart and lung fitness—examples: brisk walking, jogging, and swimming. Muscle-strengthening: These help build and maintain bones and muscles by working them against gravity. Lifting weights, carrying a child, and walking are a few examples. Balance and Flexibility: Dancing, gentle stretching, yoga, martial arts, and tai chi reduce the risk of injuries by improving physical stability and flexibility. Ways to Get MovingThe more you enjoy exercise, the more likely you are to stick to it. Many activities that you enjoy can be worked into your daily routine, so you do not have to go to the gym or an aerobics class.
Physical Activities for ChildrenRegular physical activity in children and adolescents promotes health and fitness. It is important to provide young people opportunities and support to participate in physical activity that is appropriate for their age, enjoyable, and offers variety. Children and teenagers need at least 60 minutes of moderate to vigorous activity every day or most days. Here are some ideas to get them moving:
Your ChallengeAlthough the benefits of physical activity have been proven, over half of U.S. adults do not get enough physical activity to provide health benefits. Are you active enough for a healthy life? It is essential to be active most days of the week and make physical activity a part of your daily routine. Do anything that gets you up and moving. Want to manage your weight? Find your balance between the food you eat and your level of physical activity. You do not have to be a jock to be healthy, but you need to place regular activity high on your “to-do” list. Starting today, make one positive change. Then keep it up! For more information, request: HGIC 4000, 2005 Dietary Guidelines for Americans; HGIC 4010, MyPyramid; HGIC 4011, MyPyramid for Kids; HGIC 4031, Physical Activity for Adults; HGIC 4032, Physical Activity for Children; HGIC 4151, Fluid Needs. Sources: Originally published 01/06 If this document didn’t answer your questions, please contact HGIC at or 1-888-656-9988. |