A Physical Activity Pyramid to Create a Realistic Workout Plan
Do you struggle with finding time to workout? What about a few extra minutes of walking three times a day or five minutes of stretches before bed? The truth is, you don't need tons of time to exercise. A physical activity pyramid helps you discover the value of being physically active throughout the day and week. You don't need an hour in the gym every day to see results!
You can easily incorporate more movement into your life with the guidelines you'll read in this post! This blog post will discuss each layer of our version of the exercise pyramid, offering practical tips for a balanced blend of functional mobility, strength training, and aerobic activities.
Prefer to listen? Check out Wholly Well Journey podcast episode 016.
Key Takeaways
Grasping the recommended amount and types of exercise for optimal health and fitness.
Highlighting the diverse benefits derived from different levels of physical activities, including daily movements, functional mobility, and structured exercises.
Learn to use our version of the Physical Activities Pyramid effectively for a balanced workout regime. This was created based on the everyday struggles and needs we've seen with real-life coaching clients.
How Much Exercise Per Week Do You Really Need?
Experts argue about many health protocols, but there's a general consensus for physical activity. The US government suggests at least 150 minutes of aerobic exercise and two days of strength training per week for optimal health benefits for adults.
Here is a breakdown of the CDC physical activity guidelines:
Aerobic Activity Guidelines
Moderate-Intensity Aerobic Activity: Aim for at least 150 minutes each week. This could be brisk walking, water aerobics, or similar activities.
Vigorous-Intensity Aerobic Activity: Alternatively, engage in 75 minutes of vigorous activity like running or high-intensity boot camp each week.
Combination of Both: You can also choose an equivalent mix of moderate and vigorous aerobic activities—it provides variety and is equally beneficial.
Muscle Strengthening
Frequency: Perform muscle-strengthening activities that work all major muscle groups at least twice weekly.
Types of Exercises: Strengthening exercises may involve lifting free weights, using resistance bands, bodyweight exercises, and some yoga formats.
Sounds pretty simple and basic, right? Unfortunately, less than half of US adults have adequate physical activity levels. The National Health Interview Survey showed that only 46.9% of US adults meet these guidelines.
The primary reasons I see personally for why clients are not engaging in adequate physical activity include:
Lack of time
Lack of motivation
Unfortunately, there's no magic pill or technique to give you unlimited time and boundless energy every day. But the more you can build physical activity into your day naturally (which the physical activity pyramid will show you how to do), the less time you have to waste thinking about what to do or whether you should do it.
Book a Discovery Call to discuss your physical fitness goals.
Let's continue this conversation to see how the physical activity pyramid boosts your beneficial recreational activities and exercise.
What Health Benefits Does Exercise Provide?
When we talk about the benefits of exercise, weight loss often takes center stage, but the perks extend far beyond shedding a few pounds. Here's a deeper look into other substantial health benefits exercise offers, which contribute to our overall well-being.
Enhanced Cardiovascular Health: Regular physical activity strengthens the heart, reducing the risk of heart diseases and improving overall cardiovascular health.
Mental Health Boost: Exercise is a potent mood lifter. It can alleviate symptoms of depression and anxiety, thanks to the endorphins released during physical activity.
Improved Sleep Quality: Engaging in regular exercise can help regulate sleep patterns, leading to deeper and more restorative sleep.
Stronger Muscles and Bones: Strength training and weight-bearing exercises enhance muscle strength and bone density, which are crucial for maintaining mobility and reducing the risk of osteoporosis.
Boosted Immune Function: Regular physical activity can strengthen your immune system, helping your body fight infections more effectively.
Each layer of the Physical Activity Pyramid uniquely contributes to these benefits.
Is There a Difference Between Physical Activity and Exercise?
When you think about exercise, maybe you picture sweaty toil with shaky legs and painful gasping for breath. Exercise shouldn't feel like torture! In addition, understanding the distinction between physical activity and exercise is crucial in shaping a well-rounded workout regimen. While these terms are often used interchangeably, they have distinct meanings.
The section of the Duke Wheel of Health dealing with this topic is titled "Physical Activity & Fitness"—so we can expand our thinking beyond sweaty workouts in the gym.
Physical Activity: Any movement that engages your muscles requires more energy than resting. Think of it as a broader category that includes all kinds of movements throughout the day, like walking to the store, gardening, or taking the stairs.
Exercise: Exercise is a subset of physical activity. It's planned, structured, and repetitive, primarily aiming to improve or maintain physical fitness. Examples include jogging, weight training, or a structured yoga class.
Understanding the difference is crucial if you want to adopt a holistic approach to physical wellness. While structured exercise offers specific health benefits, incorporating general physical activity into your daily rhythms makes life fun. The Physical Activity Pyramid guides us in balancing both these aspects for a comprehensive fitness strategy.
Physical Activities Pyramid - Our Version
If you're perusing the internet, you'll find several versions of a physical activity pyramid. Most are relatively similar, yet we've created our own variation based on research and practical experience, considering the value of moderate physical activity in daily life.
We've worked with many clients who simply can't find the time to commit to lengthy, structured workouts. Initially, you must start somewhere—so what could you do today? Here's how we've structured this physical activity pyramid:
Level 1 starts with a base of being active in daily living; before you start a formal exercise program you can create better daily habits.
You will build fitness capacity, endurance, and strength as you progress through the physical activity pyramid levels.
The pyramid isn't necessarily built on what's most important but on frequency. Strength training is not "less important" than cardiorespiratory endurance activities, but it can be done in as little as 2 days a week; that's why it's higher on the pyramid.
PA Activity Level 1: Active Daily Living and Walking
With our increasingly sedentary lifestyles (e.g., the rising popularity of "Netflix and chill"), you might exercise for 30 minutes daily but be a couch potato for the remaining 23 hours and 30 minutes. Clearly, a healthy lifestyle isn't just about an intense half-hour workout; it's about lifestyle physical activity.
Choose more movement
One-third of the world's population aged 15 years and older has insufficient physical activity, and one study cites reasons for this including:
a lack of available spaces for exercise
increased occupational sedentary behaviors such as office work
increased use of television and video devices.
According to this same study, sedentary lifestyles are linked to many adverse health outcomes, such as increased all-cause mortality, cardiovascular disease mortality, cancer risk, and risks of metabolic disorders, depression, and cognitive impairment. In a world of technology and convenience, we must consciously choose a physical activity lifestyle.
Decide that convenience isn't always the priority: sometimes, you need to choose lifestyle activities that get you moving.
Level 1 of the physical activity pyramid is about everyday movement and walking. It's being mindfully aware so you can move more! Choose everyday activities such as the following:
Walk the dog
Play with your kids
Stand up frequently
Stretch
Clean the house
Do yard work
Pace while you're on a phone call
Ways to Meet Level 1 Activity Goals
"Be more active" is vague advice, so how do you measure it? The best way to monitor your general activity (while enjoying life and not being overly preoccupied with your physical activity guidelines) is by counting steps. More on this below!
Increase your daily step count. Smartwatches and phones track your steps. You can buy an inexpensive pedometer or step-counting watch band. Your goal is simply to start where you are and gradually increase your step count over time. 10,000 steps a day is a fine goal for an active individual—but you don't have to start here. Step counts are one of the easiest ways to track your movement and give tangible data for the "move more" principle.
SPA and NEAT. SPA stands for Spontaneous Physical Activity and Non-Exercise Activity Thermogenesis (NEAT) refers to the calories you burn while doing normal daily activities like walking, standing, or even fidgeting. Increasing your NEAT can significantly contribute to your overall calorie expenditure and account for up to 30 percent of daily energy expenditure. Making small changes like bouncing your knee, standing more frequently, and walking around can add up. These subconscious habits are natural for some people. If that's not true for you, see step 3...
Limit sedentary activities: When absorbed in an activity, you can quickly lose track of time. Use a timer to avoid excess sit time (whether working at your desk or scrolling social media on the couch). When the timer goes off, you could walk a lap around the office, do some push-ups in the living room, or just go to the bathroom. The key is to interrupt extended periods of inactivity.
PA Pyramid Level 2: Cardiorespiratory Fitness
Elevating your fitness journey to the next tier involves regular cardiorespiratory training, a cornerstone for health and longevity. This level of the Physical Activity Pyramid enhances your ability to perform aerobic tasks over extended periods and plays a crucial role in heart health, lung capacity, and metabolic efficiency.
Cardiorespiratory fitness helps make your body's engine more efficient, allowing it to run longer and stronger. According to research, improved cardiorespiratory fitness is linked to a lower risk of chronic diseases such as heart disease, diabetes, and stroke. Furthermore, it's a mood booster, combating stress, anxiety, and depression by releasing endorphins, often referred to as the body's natural feel-good chemicals.
Integrating Cardiorespiratory Endurance into Your Routine
Start with What You Enjoy: The beauty of cardiorespiratory training is its versatility. Choose an activity you enjoy: brisk walking, jogging, swimming, cycling, or dancing. The key is consistency and gradually increasing intensity and duration.
Set Realistic Goals: Set achievable targets based on your current fitness level. Gradually increasing the duration and intensity of your cardio sessions will help prevent burnout and injuries. Utilizing tools like heart rate monitors can provide insight into your progress and intensity levels.
Listen to Your Body: Recovery is as critical as the workout itself. Pay attention to your body's signals. Adequate rest, hydration, and a balanced diet are essential to support your cardiorespiratory training and overall wellness.
These are three simple steps to get started. Without getting too far into the weeds, here is a brief discussion of the health benefits of moderate intensity physical activity and vigorous intensity physical activity.
Aerobic Exercise: The Endurance Builder
Aerobic, meaning "with oxygen," refers to moderate-intensity physical activity that can be sustained over more extended periods. This form of exercise utilizes oxygen to burn fat and glucose, making it crucial for improving cardiorespiratory fitness.
Moderate intensity activity like walking, jogging, swimming, and cycling fall under this category. They help strengthen the heart and lungs, increase stamina, and improve your body's ability to deliver oxygen to the muscles.
The Purpose of Aerobic Exercise:
Enhances heart health by improving heart rate and blood pressure
Boosts lung capacity and efficiency
Increases stamina and endurance for daily activities
Promotes mental health by reducing stress and anxiety
Facilitates weight management and fat loss
Anaerobic Exercise: The Power and Strength Developer
Anaerobic, or "without oxygen," involves short bursts of high-intensity activity where the oxygen demand exceeds the supply. Exercises like sprinting, high-intensity interval training (HIIT), and strength training are anaerobic. These activities rely on energy sources stored in the muscles, not oxygen, to fuel the body.
The Purpose of Anaerobic Exercise:
Builds and maintains muscle mass
Enhances power, speed, and strength
Improves bone density and strength
Increases metabolic rate, which can aid in weight management
Boosts endurance by increasing the body's ability to store energy
What's the best for beginners?
For beginners, balance and progression are crucial to incorporating aerobic and anaerobic exercises into a fitness routine. Measuring physical activity intensity involves using a heart rate monitor or Rating of Perceived Exertion (RPE) scale.
Start Slow with Aerobic: Begin with low to moderate-intensity aerobic activities. Aim for at least 150 minutes of moderate aerobic activity. Build a strong baseline of consistency before increasing the intensity of your physical activity.
Interval Training: Start to incorporate interval training into your routine. Alternate between short bursts of high-intensity exercise and periods of rest or lower intensity. This approach has been shown to improve aerobic capacity more efficiently than steady-state cardio. Be sure to start with a solid warm up and end with a thorough cool down.
Progress Your Routine: Seek variety and mix up your routine to prevent boredom and plateaus. Combining different types of moderate and vigorous activity, and muscle fitness exercises, can keep your workouts exciting and challenge your body in new ways so you will continue to see results.
By elevating your cardiorespiratory fitness, you will truly have a healthier, more vibrant life. Embrace the challenge, enjoy the journey, and celebrate each milestone along the way.
PA Pyramid Level 3: Flexibility and Mobility
The next tier in our Physical Activity Pyramid is Flexibility and Mobility, which is crucial for maintaining a high quality of life, especially as we age. Functional fitness focuses on enhancing your ability to perform activities of daily living (ADLs) with ease, emphasizing flexibility, balance, and mobility.
The Need for Functional Fitness
Common issues like low back pain and "tech neck" are becoming increasingly prevalent. The CDC reports that 20.9% of U.S. adults experienced chronic pain and 6.9% experienced high-impact chronic pain in 2021.
Without good functional mobility, you may:
Have limited ability to perform crucial daily tasks.
Be prone to injury.
Resist physical activity and exercise because it's uncomfortable.
Whatever the condition might be, if you're hurting or injured, you're less likely to be active—that's why this is foundational in the physical activity pyramid.
Incorporating Mobility into Your Daily Routine
Focus on specific flexibility training three days a week. Stretch all major muscle groups, holding each stretch for 60 seconds. Also, a daily focus on mobility, flexibility, and balance doesn’t require a huge time commitment. Here are four practical ways to integrate mobility into your daily life:
Stretch Regularly: Dedicate a few minutes daily to stretching, targeting major muscle groups, joints, and areas prone to stiffness, like the neck and lower back. You can do this in the morning, evening before bed, or immediately following workouts.
Balance Exercises: Simple balances like standing on one foot or performing unilateral strength movements can significantly improve your balance and prevent falls. You can pair balancing moves with other daily activities, like brushing teeth, cooking, or talking on the phone.
Functional Movement Drills: Incorporate movements that mimic daily activities, such as squatting, reaching, or stepping, to enhance functional mobility. Exercise machines are great, but add some variety to your exercise routine.
Take a Class: Whether it's yoga, Pilates, dance, or functional fitness, participating in a class can be motivational and fun. Classes offer a structured environment to learn proper techniques under the guidance of a qualified instructor. Classes cater to all levels, from beginner to advanced, allowing you to progress at your own pace. You can even join a virtual class.
By prioritizing functional mobility, you'll prevent common physical ailments, maintain independence, and improve overall well-being. Balance, mobility, and flexibility movements can also be part of your formal exercise program—include them in your warm-up, cool-down, or exercise selections.
PA Pyramid Level 4: Strength Training
Strength Training lies at the peak of this physical activity pyramid. Often perceived as the domain of athletes and bodybuilders, strength training is crucial for everyone, regardless of age or fitness level. It's not about bulking up but building a stronger, more resilient body.
We've placed strength training at the top not because it's the least important, but because you can perform the muscle fitness exercises you need to be strong in as little as two days a week. And there are many workouts you can do from home—try these home workout videos.
The Foundation of Physical Strength
Strength training or resistance training involves exercises that improve muscle strength and endurance. By challenging your muscles through lifting weights, body-weight exercises, or resistance bands, you enhance muscle mass, support bone health, boost metabolism, and improve functional movement.
Why Strength Training?
Muscle Health: As we age, we naturally lose muscle mass. Strength training can counteract this decline, maintaining or even increasing muscle strength and mass.
Metabolic Boost: Muscle tissue burns more calories than fat, even at rest. Increasing muscle mass boosts your basal metabolic rate, aiding in weight management.
Bone Density: Regular strength training increases bone density and reduces the risk of osteoporosis.
Injury Prevention: Strong muscles support your joints better, reducing the risk of injury during daily activities.
Improved Performance: Strength training enhances overall fitness, making everyday tasks easier and improving athletic performance.
Getting Started with Strength Training
For beginners, the thought of starting a weight training routine can be daunting. However, incorporating it into your physical activitys regimen is simpler than it seems.
Begin with Body Weight: Start with muscle fitness exercises that use your own body weight as resistance—think push-ups, squats, and lunges. These foundational movements help build strength without the need for equipment.
Focus on Form: Proper technique prevents injury and maximizes benefits. Consider working with a trainer to learn the correct form or using online resources and apps for guidance.
Slow and Steady: Begin with lighter weights or fewer repetitions, gradually increasing as your strength improves. Aim for two to three strength training sessions per week, allowing for rest days (at least 48 hours of rest) in between to get your muscles strong.
Incorporate Variety: Prevent boredom and plateaus by varying your routine. Include different exercises that target all major muscle groups, adjusting the weight, sets, and reps as you progress. Progression is a vital weight training principle that helps you achieve the most health benefits and strength gains.
Listen to Your Body: Recovery is just as important as the workout itself. Pay attention to signs of overtraining, and ensure you give your muscles time to rest and repair.
Integrating Strength Training into Your Lifestyle
Strength training doesn't require long hours in the gym; even short, focused sessions can yield significant benefits. Integrating it into your routine can be as simple as dedicating a few minutes to body-weight exercises in the morning, using resistance bands during your lunch break, or lifting weights while watching TV in the evening.
Here are some great beginner workouts to try:
Physical Activity Pyramid
We've discussed many details of the physical activity pyramid and how you can incorporate exercise into your daily routine. Remember to limit sedentary behaviors, engage in moderate to vigorous activities for formal exercise, and practice strength training. Beneficial activities that aid your overall health include household chores, running errands, playing soccer with your kids, and staying active in your leisure time—every time you get your body moving, you improve your overall health!
Let's talk about how YOU can get more active and stay consistent. Book a Discovery Call to learn more.