Physical activity is essential for maintaining both physical and mental health and well-being. However, with the abundance of information andexercise recommendations available to us, it can sometimes be hard to know what we should be including in our overall fitness plan. To help solve this problem, experts have created the Physical Activity Pyramid. It identifies the different types of activities recommended for creating a healthy, and balanced fitness program. Below is a brief explanation of each of the levels in the Physical Activity Pyramid and how often we should be including them routine.
Level 1 – Lifetime Physical Activity
The first, or bottom, level of the pyramid is the biggest portion. It represents physical activities or movements we do throughout the day such as walking the dog, running errands, or doing active household chores like mowing the lawn, mopping, or raking leaves. The goal is to limit our sitting by incorporating more movement by taking the stairs, parking farther away, and so on. This is where tracking daily steps comes in handy as wellas scheduling consistent times throughout the day for movement or walks. It is recommended that we participate in these activities for at least 30 minutes on all or most days of the week.
Level 2 – Aerobic Activity
The second level of the pyramid represents aerobic activities that get our heart rate up. Aerobic exercises get the blood pumping throughout the body and are particularly helpful for improving lung and cardiovascular health. This includes activities like jogging, biking, and dancing, as well as active sports and recreation like tennis, canoeing, hiking, and basketball. It is recommended that we engage in these types of moderate to vigorous activities for at least 20 minutes 3-6 days of the week.
Level 3 – Strength, Flexibility, and Balance
The third level includes muscle strength and endurance exercises like weight training and calisthenics. These activities help build and maintain bone and muscle mass. It is recommended that we exercise each major muscle group (including the core muscles) by doing at least 8-12 reps and 1-3 sets for each exercise 2-3 days a week with a rest day between each session. | Flexibility or stretching exercises are also included in level three. They help increase mobility. A general guideline for stretching is to work each major muscle group 3-7 times a week by doing 1-3 sets for each stretch and holding it for 15-60 seconds. Including a few balance exercises in your session is always a great idea.
Level 4 – Rest or Leisure Activities
Finally, the fourth, and smallest portion of the pyramid, is reserved for rest or leisure activities. This includes behaviors such as reading, laying in a hammock, or watching TV. These more sedentary behaviors have a place in our life and can be very relaxing and restorative when kept in their proper balance. They are at the top of the pyramid because we benefit from them in small doses. Excessive sitting and inactivity can lead to laziness, diminished motivation, and increased health risk.
Reviewing the Physical Activity Pyramid is an easy way to assess where we are in our personal activity and what we need to do to have a more balanced approach. If you are just beginning your fitness plan, the recommendation is to start with level 1 and then slowly add on the other levels of the pyramid. Using this approach will lower the risk of injury and help you build your fitness in a healthy well-rounded way.