The Physical Activity Pyramid Is a pyramid that illustrates how different types of

activities in the 4 levels of the pyramid contribute to the development of health,

wellness and physical fitness. Each level includes one or two types of activity and
characterizes the “portions” of physical activity necessary to produce different
health, wellness, and fitness benefits.

Activities lower in the pyramid require more frequent participation, whereas

activities higher in the pyramid require less frequency.

The four levels of the pyramid are based on the beneficial health outcomes
associated with regular physical activity. Activities having broad general health and
wellness benefi ts for the largest number of people are placed at the base of the
pyramid. Significant national health and economic benefits will occur if we can get
inactive people, especially those who are totally sedentary, to do some type of
activity. The activities at the higher levels provide additional benefits for health and
wellness and are recommended in addition to the activities at the base of the
pyramid.

Lifestyle activities such as:

 walking to or from work, are at the base
 climbing the stairs rather than taking an elevator of the pyramid
 working in the yard, & are encouraged
 doing any other type of exercise as part of your as a part of normal
daily activities. everyday living
and can contribute
significantly to
good health,
wellness and
fitness

It is suggested that the accumulation of 30 minutes of physical activity equal to brisk

walking on most if not all, days of the week (see level 1). Research has clearly
documented that lifestyle activities can yield important health benefits even if the
person does no other forms of activity. For example, studies have demonstrated that
individuals with active jobs have reduced risks for many chronic conditions.
Individuals who use active commuting (biking or walking) to get to work or to run
errands have also been found to have better health profiles. The regular
accumulation of activity as a part of one’s lifestyle is sufficient to promote positive
improvements in metabolic fitness, and these improvements can positively impact
health. Additional activity from the other layers of the pyramid are strongly
recommended, and additional benefits occur from involvement in these activities.
Lifestyle activity can be viewed as the baseline, or minimal, activity that should be
performed. A summary of the FIT formula for this type of activity is illustrated in
level 1 of the pyramid.

Active aerobics and sports and recreation are at the second level of the pyramid.
Aerobic activities (level 2) include those that are of such an intensity that they can
be performed for relatively long periods of time without stopping, but that also
elevate the heart rate significantly. Lifestyle activities (level 1), also known as
moderate activity, are technically aerobic but are not especially vigorous and are,
therefore, not considered to be “active aerobics.” More vigorous activities, such as
jogging, biking, and aerobic dance, are commonly classified as “active aerobic”
activities. This type of activity is included in the second level of the pyramid because
benefits can be accomplished in as few as 3 days a week and is especially good for
building cardiovascular fitness and helping to control body fat. This type of activity
can provide metabolic fitness and health benefits similar to lifestyle activities.

Active sports and recreation are also included at level 2 of the pyramid. Examples of
active sports include basketball, tennis, and racquetball, and active recreation
includes hiking, backpacking, skiing, and rock climbing. Many of these activities
involve short and intense bursts of physical activity followed by intermittent rest.
They are typically performed longer than the continuous forms of active aerobic
activities and can provide similar benefits. Some sports, such as golfing, may be
better classified as a lifestyle activity, since they are done at a lower intensity and
typically not for aerobic benefits. In general, activities at level 2 of the pyramid may
substitute for activities at level 1 if done according to the FIT formula, but many
experts encourage activities from both levels. They reason that people who develop
active lifestyles from level 1 will be more likely to stay active later in life when they
are less likely to participate in activities from level 2. Others argue that, if you are
active at level 2, you will be fit enough to continue active aerobics and sports as you
grow older. A summary of the FIT formula for level 2 activities is also included.

Flexibility and muscle fitness exercises are at level 3 of the pyramid. Flexibility
(stretching) exercises are a type of physical activity that is planned specifically to
develop flexibility. This type of exercise is necessary because many of the activities
lower in the pyramid do not contribute to flexibility development. The muscle
fitness category includes exercises that are planned specifically to build strength
and muscular endurance. This type of exercise is necessary because many of the
activities lower in the pyramid do not contribute to these parts of fitness. A general
description of the FIT formula for level 3 exercises is included.

Long periods of inactivity are discouraged. Rest is important to good health. Some
“time-off” just to relax is important to us all, and, of course, proper amounts of rest
and 8 hours of uninterrupted sleep help us recuperate. But sedentary living (too
much inactivity) results in low fitness as well as poor health and wellness. Examples
include excessive television viewing, web surfing or game playing. Inactivity is
placed at the top of the pyramid because it should be minimized (see level 4 of the
pyramid).

Physical activity from any of the first three levels of the pyramid can help maintain a
healthy body composition. Weight maintenance requires that energy intake be
matched by energy expenditure. While 30 minutes of daily physical activity is
recommended for general health benefits, it is not adequate for weight maintenance
for many people. The Food and Nutrition Board of the Institute of Medicine (IOM)
recommends a minimum of 60 minutes of moderate activity per day for this
purpose. This is especially relevant for those with high caloric intake and those
trying to lose body weight. Calories expended in any of the types of activity in the
pyramid are of value. You will learn more about the advantages of each type of
activity for healthy body composition maintenance in the succeeding topics of the
course.

Some important factors should be considered when using the physical activity
pyramid. The physical activity pyramid is a useful model for describing different
types of activity and their benefits. The pyramid is also useful in summarizing the
FIT formula for each of the benefits of activity. However, as the American College of
Sports Medicine pointed out, physical activity guidelines “cannot be implemented in
an overly rigid fashion and recommendations presented should be used with careful
attention to the goals of the individual.” The following guidelines for using the
pyramid should also be considered:

 No single activity provides all of the benefits. Many people have asked the
question “What is the perfect form of physical activity?” It is evident that
there is no single activity that can provide all of the health, wellness, and
fitness benefits. For optimal benefits to occur, it is desirable to perform
activities from all levels of the pyramid because each type of activity has
different benefits.
 In some cases, one type of activity can substitute for another. Activities in
level 1 of the pyramid provide general health benefits, such as reduced risk
for heart disease, cancer, and other chronic conditions. Activities in level 2
provide many of the same benefi ts as well as the added health and
performance benefits. For this reason, a person who meets the FIT formula
for level 2 activities does not necessarily need to perform activities at level 1.
Nevertheless, participation in activity as part of your lifestyle is strongly
recommended.
 Something is better than nothing. Some people may look at the pyramid and
say, “I just don’t have time to do all of these activities.” This could lead some
to throw up their hands in despair, concluding, “I just won’t do anything at
all.” The best evidence indicates that something is better than nothing. If you
do nothing or feel that you can’t do it all, performing a lifestyle physical
activity is a good place to start. Additional activities from different levels of
the pyramid can be added as time allows.
 Activities from level 3 are useful even if you are limited in performing
activities at other levels. Though flexibility and muscle fitness exercises do
not produce all of the benefits associated with regular physical activity, they
will produce benefits even if you are unable to perform as much activity from
other levels as you like.
 Good planning will allow you to schedule activities from all levels in a
reasonable amount of time. In subsequent concepts, you will learn more
about each level of the pyramid, as well as more information about planning a
total physical activity program.
 Work-related activity counts. The types of activities you do at work may not
fit the categories of the pyramid exactly, but they count. People in active
occupations do a variety of activities than can contribute to health and fitness.
For example, warehouse work involves walking, lifting, and other activities.
Of course, it is important that the guidelines discussed are followed when
doing work-related activities to prevent injury and to get optimal benefits. It
is also important to note that work related activities, depending on the
activities performed, may need to get supplemented to get all of the benefits
that accompany regular exercise. Work-related activities may not provide the
enjoyment and wellness benefits associated with self-selected leisure-time
activities.