We were all taught about the food pyramid in school and regardless of how good or bad that old dietary advice was, the idea of organizing healthy behaviors based on a pyramid is sound. It has sticking power because people understand it and remember it.
Did you know that there is also an exercise pyramid along the same lines as that old food pyramid? Doctors and scientists recommend that most people should get several different kinds of activities, and the exercise pyramid can help you to keep track of this advice.
At the bottom of the pyramid, its broad foundation includes activities that you can and should do every day to fit in more activities and create a foundation for more fitness activities. At this level are activities like parking farther away and walking, walking the dog, and using stairs instead of an elevator — anything that you can do every day to get just a little bit more activity.
On the next smaller level of the pyramid, you would find activities like aerobic exercise (swimming, brisk walking, cycling) as well as recreational sports like softball, tennis, soccer or basketball. The recommendation is that most people (not just teens and pro athletes) should get some aerobic exercise and/or some sports activities most days of the week.
Higher up the pyramid are strengthening exercises like calisthenics or lifting weights as well as more leisurely recreational activities like bowling and golf.
These types of activities at this level should be a regular part of your plan two to three times per week.
In the tiny triangle at the top of the pyramid are sedentary activities like sitting, reading, and watching TV. You can still do some sedentary activities but you need to spend more time on all the other things in the pyramid.
None of this is new or ground breaking. Doctors have said for years to sit less and to get some aerobic activity most days of the week, some weightlifting two to three days, and find something fun to do (some kind of sport) that keeps you active two to three times per week.
The pyramid is just a memorable way to organize the physical activity advice.
n n n
Dr. Patrick Parker is the Director of the Cardiopulmonary Rehabilitation program at the Cardiovascular Institute of Mississippi in McComb. Visit RoamingParkers.com to see more of what he does to stay fit, well and healthy.
