Kerrie Ann Frey

If it was any easier, it would be the Food Pyramid.

Wait….

By the government who brought you the My Pyramid, here comes the My Activity Pyramid.  Just like its easy to read brother, the activity pyramid details how much exercise you need and exactly how much.  As follows:

Aerobic Activity:  at least 2 hours and 30 minutes of moderate intensity each week
or at least 1 hour and 15 minutes of vigorous intensity each week (exercise where it is difficult to speak).

Strength and Flexibility:  At least 2 times per week.  The strength comprises of working all major muscle groups in 1-2 sets.  8-12 reps per set.  Flexibility is this pyramid’s red-headed step child – only 10 minutes 2 times per week.

The government is kind enough to include Inactivity.  I am not so kind.  Inactivity is not on Frey Pyramid.

I’d like to point out the key words here – AT LEAST.  This is a great starting point for people who are deconditioned or under serious time constraints.  For weight loss, people need to be exercising about 60 minutes per day to include both aerobic and strength training.  And that’s most days. Truly, not a day should go by where a person experiences the government’s Inactivity.

The goal in weight loss is to somehow “lose” 500 calories per day.  You can accomplish this through burning 500 extra calories per day or by cutting out 500 extra calories of food.  In a perfect world, a person would combine these methods and cut out a handful of calories and to burn a handful more.  This equation usually finds a dieter “losing” more than that 500-calorie goal and not feeling deprived.  If you are not trying to lose weight, you are simply being heart-healthy and living healthfully, you should still aim for 30-60 minutes of exercise on most days.

The Pyramid is a good base.  No pun intended. However, a person should aim a little higher once a healthy level of fitness is established.  Mix up the cardio, strength and flexibility to avoid boredom and live better.  You’ll thank yourself for it later.