Division of Nutrition Assistance

Activity Pyramid

• The bottom level is DO PLENTY - Add more daily physical activity to your life - stairs, play outside, help around the house, walk, bike
• The second level from the bottom is DO MORE - Do intense activities for at least 20 minutes, 3-5 times a week - biking, in-line skating, swimming, basketball, soccer, kickball
• The next level is DO ENOUGH - Enjoy active leisure activities 2 -3 times a week - brisk walking, tennis, softball, stretching, dance, karate
• The top level is DO LESS - Cut down on - TV watching, sitting, and computer and video games.

• Using the pyramid design provided, select various colors of construction paper to make the pyramid sections.
• Text for the activity level boxes can be done on computer, printed, and mounted on construction paper for a framed effect.
• Markers for lettering or prepared letters

Discuss with the students the importance of being physically active.  Being active helps maintain a healthy weight, strengthen bones and build lean muscles.  Ask the students whether they think they are very active, active, or not active.  Help the students keep a physical activity diary for a week or more to find out.

• Write down all the moderate and more intense activities done for a week.
• Keep track of all the everyday physical activities done, such as washing the dog or walking to school.
• Jot down how long each activity is done.  Even five minutes counts.
• The students should look closely at their own Physical Activity Diary to see how it matches the advice from the Physical Activity Pyramid. Tell the students to ask themselves the following questions:
  • Did you get at least 30 minutes of moderate activity (walking, playing outside, biking) each day?
  • Did you get at least 15 minutes of more intense activity, (in-line skating, basketball, soccer) three times a week?
  • Do you think you're getting enough physical activity? Why?
  • How can you fit more regular physical activity into your life?
• Remind them that they should be able to talk, but not sing, as they move.
• To track their progress, tell the students to use another sheet of paper to record the activities for another week or more.
• Ask the students to share the diaries with their parents.  Ask them to discuss with their parents activities that they can do together.

Explain to the students that they do not have to "exercise" (sit-ups, jogging, walking on a treadmill) to have physical activity.  Stop sitting around and get moving.  Share with the students the following list of fun ways to get physical.  They can pick and choose their own fun ways to put more action in their lives.

• Take your feet.  Forget about asking parents for a ride.  Put your feet to the ground and start walking.  Your feet will thank you, your heart will thank you, and Mother Nature will thank you for helping to cut down on air pollution.
• Try in-line skating.  Fun, fast, and easy to learn, in-line skating is a great way to spend a day outside with friends.  Remember: wear the gear (helmet, plus knee, wrist, and elbow pads).  You wouldn't want to be put out of action your first time rolling.
• Take the stairs.  Forget the elevator.  By simply taking the stairs every chance you can, you'll get a workout without even thinking.
• Walk the dogs.  Whether you volunteer or get paid, dog walking is a fun way to be physically active.
• Turn up the music.  Shake, rattle, and roll to your favorite tunes.  It doesn't matter whether you do the tango or the twist, as long as you move.
• Bike there.  Mountain bikes are it!  They go wherever you take them.  So grab your friends and hit the trail.  Of course, wear a helmet.
• Earn extra cash.  Make money while helping your body.  Try mowing lawns, weeding gardens, shoveling snow, and cleaning garages.
• Baby sit.  Keeping up with a toddler will keep you moving.
• Lap it up.  Swimming, diving, even water polo are all great activities and a real splash to do with friends.  Don't be a drip; learn to do a flip.
• Play one-on-one basketball.  Talk about a total body workout.  First person to 21 wins!