Department of Nutritional Sciences

Watch the videoPyramid Pyramid video

This 36x24 inch poster of the MyActivity Pyramid for Adults is modeled after the USDA’s MyPyramid and is based on the 2018 Physical Activity Guidelines for Americans. The handout is designed to help adults ages 18-64 meet the 2018 Physical Activity Guidelines for active adults.

The pyramid

Lifestyle activities

As often as possible
  • Pick an activity you like and one that fits your life.
  • Some physical activity is better than none.

Aerobic activity

At least 150 minutes (2 hours and 30 minutes) of moderate intensity each week
at least 75 minutes (1 hour and 15 minutes) of vigorous intensity each week*

What is a moderate-intensity activity?

  • You can talk while you do it, but you can't sing.

What is a vigorous-intensity activity?

  • You can only say a few words without stopping to catch your breath.
*Or do a combination of moderate- and vigorous-intensity activities.

Strength and flexibility

At least two times each week


  • Include all major muscle groups.
  • Perform 8-12 repetitions per set (1-3 sets).


  • Perform flexibility activities at least two days each week for at least 10 minutes each day.


  • Screen time (television, computer, video games).
  • Sitting longer than 60 minutes.


Major research findings about the health benefits of physical activity from the Physical Activity Guidelines for Americans:

  • Regular physical activity reduces the risk of many adverse health outcomes such as heart disease, type 2 diabetes, and some cancers.
  • Most health benefits occur with at least 150 minutes (2 hours and 30 min.) a week of moderate-intensity physical activity.
  • For additional health benefits, adults should increase their aerobic physical activity to 300 minutes (5 hours) a week of moderate-intensity, or 150 minutes a week of vigorous-intensity aerobic physical activity, or a combination of both. Additional benefits include lower risk of colon and breast cancer and prevention of unhealthy weight gain.
  • People with disabilities can also benefit from physical activity.

Physical Activity Guidelines are also available for the following:

  • Children and adolescents
  • Older adults
  • Women during pregnancy and the postpartum period
  • Adults with disabilities
    People with chronic medical conditions

To learn more about these guidelines visit:

Publication No. N865
Price $33