Physical Activity: The New Food Pyramid

Physical activity has made its way into the new food pyramid. But it's not just about going to the gym. You can be active in many different ways.

Walking, gardening, briskly pushing a baby stroller, climbing the stairs, playing soccer, or dancing the night away are all good examples of being active. For health benefits, physical activity should be moderate or vigorous and add up to at least 30 minutes a day.

What Is Moderate and Vigorous Activity?

Moderate physical activities include:

• Walking briskly (about 3 1/2 miles per hour)
• Hiking
• Gardening/yard work
• Dancing
• Golf (walking and carrying clubs)
• Bicycling (less than 10 miles per hour)
• Weight training (general light workout)

Vigorous physical activities include:

• Running/jogging (5 miles per hour)
• Bicycling (more than 10 miles per hour)
• Swimming (freestyle laps)
• Aerobics
• Walking very fast (4 1/2 miles per hour)
• Heavy yard work, such as chopping wood
• Weight lifting (vigorous effort)
• Basketball (competitive)

Some physical activities are not intense enough to help you meet the recommendations. Although you are moving, these activities do not increase your heart rate, so you should not count these toward the 30 or more minutes a day that you should strive for. These include walking at a casual pace, such as while grocery shopping, and doing light household chores.

Make Physical Activity Work for You

Being physically active is a key element in living a longer, healthier, happier life. It can help relieve stress and can provide an overall feeling of well-being. Physical activity can also help you achieve and maintain a healthy weight and lower risk for chronic disease. The benefits of physical activity may include:

• Improving self-esteem and feelings of well-being
• Increasing fitness level
• Helping to build and maintain bones, muscles, and joints
• Building endurance and muscle strength
• Enhancing flexibility and posture
• Helping to manage weight
• Lowering risk of heart disease, colon cancer, and type 2 diabetes
• Helping to control blood pressure
• Reducing feelings of depression and anxiety

Physical activity and nutrition work together for better health. Being active increases the amount of calories burned. As people age their metabolism slows, so maintaining energy balance requires moving more and eating less.

Some types of physical activity are especially beneficial:

• Aerobic activities speed heart rate and breathing and improve heart and lung fitness. Examples are brisk walking, jogging, and swimming.
• Resistance, strength building, and weight-bearing activities help build and maintain bones and muscles by working them against gravity. Examples are carrying a child, lifting weights, and walking. They help to build and maintain muscles and bones.
• Balance and stretching activities enhance physical stability and flexibility, which reduces risk of injuries. Examples are gentle stretching, dancing, yoga, martial arts, and tai chi.

How Much? How Long?

At a minimum, do moderate intensity activity for 30 minutes most days, or preferably every day. This is in addition to your usual daily activities. Increasing the intensity or the amount of time of activity can have additional health benefits and may be needed to control body weight.