Department of Nutritional Sciences

MyActivity Pyramid video

Be physically active 60 minutes, up to several hours every day. Use these suggestions to help meet your goal.

Lifestyle activities

As often as possible

• Play outside
• Help with chores
• Take the stairs
• Pick up toys
• Walk

Aerobic

Every day

• Dance
• Skateboard
• Tag
• Ride your bike
• Martial arts, like karate
• Sports
  • Ice or field hockey
  • Basketball
  • Swimming
  • Tennis
  • Soccer

Muscle strengthening

Three times a week

• Tug-of-war
• Rope climb
• Pull-ups
• Sit-ups
• Push-ups

Muscle-strengthening exercises help your bones get stronger so you can run and play.

Inactivity

Cut down

• Screen time (TV, computer, video games*)
• Sitting longer than 60 minutes
  Instead of watching sports on TV, go outside and play a sport!

* Video games that require physical activity may count toward your 60 minutes

Find your balance between food and fun

• Move more. Aim for at least 60 minutes every day.
• Walk, dance, bike, rollerblade — it all counts. How great is that!