1. Physical Activity Pyramid for Teens

2. Level 1
Lifestyle physical Activities

3. 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

4. Level 2 Active Sports and Recreational Activities Active Aerobic

5. 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

6. 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

7. Level 3
Muscle Fitness Activities
Flexibility
Activities

8. 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

9. 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

10. Level4
Limit Sedentary Living

11. 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)