Physical ActivityPhysical ActivityPyramid for TeensPyramid for Teens

Level 1

Lifestyle physical Activities

Level 1Lifestyle Physical Activity

• Walk rather then ride F= All or most days of the

week

• Take the Stairs I= Moderate (equal to brisk

Walk)

• Do yard work T= 30 or more minutes

• Play golf• Go bowling• Play active games

Level 2Active Sports and

Recreational Activities

Active AerobicActivities

Level 2Active Sports and Recreational

Activities

• Inline Skating F= 3 to 6 Days /week

• Basketball I= Moderate to Vigorous (Increased Heart

Rate)

• Tennis T= 20 or more minutes

• Canoeing

• Hiking

• Dancing

Level 2Active Aerobic Activities

• Biking F= 3 to 6 days/week

• Jogging I= Moderate to Vigorous

• Running T= 20 or more minutes

• Step Aerobics• Aerobic Dance• Swimming• Treadmill• Stair Stepper

Level 3Flexibility

Activities

Muscle Fitness Activities

Level 3Flexibility Activities

• Stretching F= 3 to 7 days/week

• Yoga I= Moderate Stretch

• Gymnastics T= 15 to 60 seconds,1 to 3

sets

Level 3Muscle Fitness Activities

• Resistance Training F= 2 to 3 days/week

• Calisthenics I= Moderate to Vigorous

resistance • Wall Climbing T= 8 to 12 reps. 1 to 3 sets

Level4

Limit Sedentary Living

Level 4Limit Sedentary Living

• Watching TV

• Playing Computer Games

• Surfing the InternetAvoid inactive periods of two hours or more during the

Day ( or during waking hours)