Physical Activity
Congratulations!
You have taken the first step in learning more about the importance of physical activity and its relationship to good health. MyPyramid shows us the importance of getting physical activity each day, along with eating right, for good health. To complete this online lesson, you should…
- Carefully read this lesson. It should take about 15-20 minutes to complete
- Set a mini-goal and answer the questions at the end of the lesson
- When you are finished, click "submit"
Physical Activity
- The person walking up the steps of MyPyramid reminds us to be physically active everyday as part of a healthy lifestyle. It is important to find the balance between the food we eat and the physical activity we get for us to feel and look our best. This lesson will take a closer look at the physical activity portion of MyPyramid.
- Physical activity simply means moving the body to burn energy. Fun activities such as dancing, gardening, playing sports and walking are all physical activities that burn energy. You should plan to do at least 30 minutes of physical activity most days of the week in addition to your regular activities.
- Physical activity can relieve stress, give you more energy, and help you feel good. It may also lower your risk for diseases such as diabetes and heart disease. It also makes your bones and muscles stronger which may help prevent injuries and osteoporosis, a disease in which bones become weak and break easily.
Does everyone need the same amount of physical activity each day?
- Most adults need at least 30 minutes of moderate to vigorous
physical activity each day. However, children and teenagers should try to get at least 60 minutes each day. If you are trying to lose weight or trying to keep from gaining weight, you may need to do 60 to 90 minutes of physical activity most days.
- Start slowly if you have not been physically active for a long time. Be sure to see a doctor before starting an exercise program.
What is the difference between moderate and vigorous physical activity?
Some physical activities make you work harder than others. The main difference between moderate physical activities and vigorous physical activities is that vigorous physical activities require harder work and burn more energy. Some examples of each type of physical activity are listed below:
Moderate physical activities include:
- Brisk walking (about 3½ miles per hour)
- Hiking
- Gardening/yard work
- Dancing
- Bicycling (less than 10 miles per hour)
- Weight training (light workout)
Vigorous physical activities include:
- Running/jogging (5 miles per hour)
- Bicycling (more than 10 miles per hour)
- Swimming
- Aerobics
- Walking very fast (4½ miles per hour)
- Weight lifting (vigorous effort)
- Basketball (competitive)
There are different types of physical activity.
It is good to do a variety of different activities. Each type of activity uses different muscles. Some activities increase your heart rate. These are called aerobic activities. It is important that your physical activity makes you work hard enough to increase your heart rate. Some good examples of aerobic activities include:
- Brisk walking
- Jogging
- Swimming
- Riding a bike
Activities that strengthen your muscles also help keep your bones strong. These types of activities are called weight resistance or strength building exercises. Good examples of weight resistance activities include:
- Lifting weights
- Carrying heavy objects such as a child
- Swimming laps
Some activities stretch your muscles and help with balance. Some great examples of stretching and balance activities include:
- Gentle stretching
- Yoga
- Martial arts
- Dancing
Try doing a variety of activities each week so that your muscles and bones stay strong and your heart stays healthy.
Physical activities should be fun!
You should remain physically active for your whole life. If you include a lot of physical activities that you enjoy, it will be easier for you to stick to your goals and remain active.
Try getting your whole family involved in physical activity. Fun family activities include:
- Riding bikes
- Raking leaves, then jumping in them
- Playing Frisbee
- Playing in the lawn sprinkler
- Planting a garden
- Swimming
- Building a snowman
- Sledding
- Dancing
- Taking a walk
Small amounts of physical activity add up!
If you do not have time to do all your physical activity at once, you can do small amounts throughout the day. These small amounts still add up to good health. Some examples of ways to increase your physical activity throughout the day include:
- Parking further away from your work and walking
- Taking the stairs instead of the elevator
- Walking your children to school instead of driving them
- Playing games with your children such as tag, hide & seek, or throwing a ball
- Taking your dog for a walk
- Washing your car by hand instead of going to a car wash
- Getting off the bus early and walking a few extra blocks
Three 10-minute sessions of physical activity can be added up to meet your 30-minute goal for the day.
Physical activity can help you maintain a healthy weight!
