Physical Activity Pyramid for Teens

Level 1 Lifestyle physical Activities

Level 1 Lifestyle 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 2 Active Sports and Recreational Activities Active Aerobic

Level 2 Active 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 2 Active 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 3 Muscle Fitness Activities Flexibility Activities

Level 3 Flexibility Activities Stretching F= 3 to 7 days/week Yoga I= Moderate Stretch Gymnastics T= 15 to 60 seconds,1 to 3 sets

Level 3 Muscle 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 4 Limit Sedentary Living Watching TV Playing Computer Games Surfing the Internet Avoid inactive periods of two hours or more during the Day ( or during waking hours)