The Physical Activity Pyramid shows the different types of physical activity and the recommended amount of each activity using the F.I.T.T.E. principle. So where on the physical activity pyramid do sedentary activities belong?
Sedentary activities belong on the very top (level 4) of the physical activity pyramid. We should reduce or limit the time we spend in these activities. When you reduce sedentary activity and choose to be more active, you can see many health benefits.
The F.I.T.T.E. Principle (Frequency, Intensity, Time, Type, Enjoy) is a method used to prescribe physical activity. It is an easy way keep things fun and interesting. When things change regularly, we are more engaged.
Frequency means how often you are completing an activity. This can be the number of times per day or per week.
Intensity is how hard you are working during an activity. This could be the pace you are walking or the amount of weight you are lifting.
Time is how long you are taking to complete the activity. This could be measured in seconds, minutes, or the number of sets and reps.
The type of physical activity you are completing falls within the categories of the physical activity pyramid:
Every day – Level 1
Aerobic or recreational – Level 2
Leisure, strength, and flexibility – Level 3
Sedentary time – Level 4
When you are choosing a physical activity, it is best if it is something you enjoy and makes you feel good. You are more likely to continue with activities you enjoy!
The base level of the Physical Activity Pyramid includes activities you can incorporate daily.
The goal is to move as much as possible while reducing sedentary time.
Frequency – 5-7 days per week
Intensity – low to moderate
Time – move more often throughout the day
Ways to remain active throughout the day include:
Stand or take a short walk every 20 to 30 minutes of seated time
Walk to the store
Work in your garden
Park your car farther away from work or the store
Take extra steps in your day
Walk the dog
Take the stairs instead of the elevator
Bike or walk to work or to the gym
Carry the groceries in a basket vs. using a cart
Be creative in finding ways to stay active.
The second level of the Physical Activity Pyramid includes Aerobic and Recreational Activities.
Frequency – 3-5 days per week
Intensity – moderate to vigorous
Time – 150-300 minutes per week
The table below shows the aerobic target heart rates for moderate to vigorous activities based on age (1). Moderate physical activity falls within the range of 50-70% of your max heart rate while vigorous activity falls within 70-85% of your max heart rate.
|
Age (years) |
50% (BPM) |
70% (BPM) |
85% (BPM) |
Maximum Heart Rate (BPM)* |
|
20 |
100 |
140 |
170 |
200 |
|
25 |
98 |
137 |
166 |
195 |
|
30 |
95 |
133 |
162 |
190 |
|
35 |
93 |
130 |
157 |
185 |
|
40 |
90 |
126 |
153 |
180 |
|
45 |
88 |
123 |
149 |
175 |
|
50 |
85 |
119 |
145 |
170 |
|
55 |
83 |
116 |
140 |
165 |
|
60 |
80 |
112 |
136 |
160 |
|
65 |
78 |
109 |
132 |
155 |
|
70 |
75 |
105 |
128 |
150 |
|
75 |
73 |
102 |
123 |
145 |
|
80 |
70 |
98 |
119 |
140 |
|
85 |
68 |
95 |
115 |
135 |
*Maximum heart rate = (220 – your age)
Aerobic exercises are activities you can sustain for a longer period. These activities will make your heart beat a little faster. You may sweat, but you should not be “out of breath”.
If your goal is to exercise at the moderate intensity level, you can use the Talk Test to be sure you are not pushing yourself too hard. When you are in the moderate intensity exercise zone, you should be able to talk, but not sing during your activity (2).
Examples of aerobic activity include:
Brisk walking
Bicycling
Swimming
Jogging
Aerobics classes
Dancing.
Over time, you will find these activities become easier. You will be able to walk, bike, swim, jog, for longer periods of time with less effort. To continue to challenge yourself, consider changing the Frequency, Intensity, and Time of the activity. Don’t forget to Enjoy!
Recreational activities include activities you play as a team or with a partner. These types of activities vary in intensity. For example, if you are playing soccer, you may sprint for a short time, jog to get back to position, or walk to the sidelines. Because of the changing intensity, your heart rate will go up and down during recreational activities.
Examples of recreational activities include:
Soccer
Basketball
Tennis
Martial arts
Dancing
Hiking.
Level 3 of the Physical Activity Pyramid includes leisure activities, flexibility training, and strength training.
Leisure activities will keep you moving, walking, or standing, but you may not experience an increase in heart rate to the moderate level.
Frequency – 2-3 days per week
Intensity – low to moderate
Time – varies
Examples of leisure activities include:
Golf
Recreational softball
Housework
Leisurely walking
Flexibility training can be included daily with your other regular physical activities.
Frequency – 3-7 days per week
Intensity – low – stretching
Time
Hold for 10-30 seconds – DO NOT Bounce
Repeat 3-5 times
Examples of flexibility training include:
Stretching
Yoga
Stretching and yoga help you keep your muscle range of motion, which can help reduce injury.
Do a short warm-up before stretching or complete after your activity
Stretch in both directions
Avoid fast and jerking movements
Do not lock or hyper-extend your joints
Stretch until you feel a mild pull on the muscles
Breathe slowly in and out – DO NOT hold your breath
Remember to ALWAYS listen to your body! STOP if you feel pain!
Proper form is more important than the weight you are lifting. If you lift too heavy, you are more likely to injury yourself.
Strength training activities are encouraged at least 2-3 days per week. It is also recommended that you include 8-10 exercises that work all the major muscle groups of the body. Don’t skip leg day!
To begin, start with lower weights and higher reps (or repetitions). For each exercise, it is recommended to complete 2-3 sets of 8-12 reps.
Frequency – 2-3 days per week
Intensity – varies (muscle overload)
Time – 2-3 sets of 8-12 reps
One repetition of an exercise is a complete range of motion of that exercise. For example, if you are completing the flat bench chest press, one rep would be lowering the bar to your chest and pushing it back up to the starting position.
One set includes 8-12 repetitions of that exercise.
If you cannot lift 8 repetitions
The weight is TOO HEAVY – decrease weight
If you can easily lift 12 repetitions
The weight is TOO LIGHT – increase weight
Don’t hold your breath or strain.
Exhale upon exertion
Inhale when returning weights to the starting position
Avoid jerking or thrusting weights into position or “locking” the joints.
Muscle soreness lasting a few days with slight fatigue is normal after strength exercises
None of the exercises should cause pain.
The range you move your arms and legs should never hurt.
The goal is to cut down on activities in level 4.
Level 4 of the Physical Activity Pyramid is where sedentary activities belong. Sedentary activities include seated or stationary activities.
Examples of sedentary time include:
Watching TV or videos,
Sitting at the computer,
Sitting for more than 30 minutes at a time
The Physical Activity Pyramid shows the different types of physical activity and the recommended amount of each activity using the F.I.T.T.E. principle. So where on the physical activity pyramid do sedentary activities belong?
Sedentary activities belong on the very top (level 4) of the physical activity pyramid. We should reduce or limit the time we spend in these activities. When you reduce sedentary activity and choose to be more active, you can see many health benefits.
The F.I.T.T.E. Principle (Frequency, Intensity, Time, Type, Enjoy) is a method used to prescribe physical activity. It is an easy way keep things fun and interesting. When things change regularly, we are more engaged.
Frequency means how often you are completing an activity. This can be the number of times per day or per week.
Intensity is how hard you are working during an activity. This could be the pace you are walking or the amount of weight you are lifting.
Time is how long you are taking to complete the activity. This could be measured in seconds, minutes, or the number of sets and reps.
The type of physical activity you are completing falls within the categories of the physical activity pyramid:
Every day – Level 1
Aerobic or recreational – Level 2
Leisure, strength, and flexibility – Level 3
Sedentary time – Level 4
When you are choosing a physical activity, it is best if it is something you enjoy and makes you feel good. You are more likely to continue with activities you enjoy!
The base level of the Physical Activity Pyramid includes activities you can incorporate daily.
The goal is to move as much as possible while reducing sedentary time.
Frequency – 5-7 days per week
Intensity – low to moderate
Time – move more often throughout the day
Ways to remain active throughout the day include:
Stand or take a short walk every 20 to 30 minutes of seated time
Walk to the store
Work in your garden
Park your car farther away from work or the store
Take extra steps in your day
Walk the dog
Take the stairs instead of the elevator
Bike or walk to work or to the gym
Carry the groceries in a basket vs. using a cart
Be creative in finding ways to stay active.
The second level of the Physical Activity Pyramid includes Aerobic and Recreational Activities.
Frequency – 3-5 days per week
Intensity – moderate to vigorous
Time – 150-300 minutes per week
The table below shows the aerobic target heart rates for moderate to vigorous activities based on age (1). Moderate physical activity falls within the range of 50-70% of your max heart rate while vigorous activity falls within 70-85% of your max heart rate.
|
Age (years) |
50% (BPM) |
70% (BPM) |
85% (BPM) |
Maximum Heart Rate (BPM)* |
|
20 |
100 |
140 |
170 |
200 |
|
25 |
98 |
137 |
166 |
195 |
|
30 |
95 |
133 |
162 |
190 |
|
35 |
93 |
130 |
157 |
185 |
|
40 |
90 |
126 |
153 |
180 |
|
45 |
88 |
123 |
149 |
175 |
|
50 |
85 |
119 |
145 |
170 |
|
55 |
83 |
116 |
140 |
165 |
|
60 |
80 |
112 |
136 |
160 |
|
65 |
78 |
109 |
132 |
155 |
|
70 |
75 |
105 |
128 |
150 |
|
75 |
73 |
102 |
123 |
145 |
|
80 |
70 |
98 |
119 |
140 |
|
85 |
68 |
95 |
115 |
135 |
*Maximum heart rate = (220 – your age)
Aerobic exercises are activities you can sustain for a longer period. These activities will make your heart beat a little faster. You may sweat, but you should not be “out of breath”.
If your goal is to exercise at the moderate intensity level, you can use the Talk Test to be sure you are not pushing yourself too hard. When you are in the moderate intensity exercise zone, you should be able to talk, but not sing during your activity (2).
Examples of aerobic activity include:
Brisk walking
Bicycling
Swimming
Jogging
Aerobics classes
Dancing.
Over time, you will find these activities become easier. You will be able to walk, bike, swim, jog, for longer periods of time with less effort. To continue to challenge yourself, consider changing the Frequency, Intensity, and Time of the activity. Don’t forget to Enjoy!
Recreational activities include activities you play as a team or with a partner. These types of activities vary in intensity. For example, if you are playing soccer, you may sprint for a short time, jog to get back to position, or walk to the sidelines. Because of the changing intensity, your heart rate will go up and down during recreational activities.
Examples of recreational activities include:
Soccer
Basketball
Tennis
Martial arts
Dancing
Hiking.
Level 3 of the Physical Activity Pyramid includes leisure activities, flexibility training, and strength training.
Leisure activities will keep you moving, walking, or standing, but you may not experience an increase in heart rate to the moderate level.
Frequency – 2-3 days per week
Intensity – low to moderate
Time – varies
Examples of leisure activities include:
Golf
Recreational softball
Housework
Leisurely walking
Flexibility training can be included daily with your other regular physical activities.
Frequency – 3-7 days per week
Intensity – low – stretching
Time
Hold for 10-30 seconds – DO NOT Bounce
Repeat 3-5 times
Examples of flexibility training include:
Stretching
Yoga
Stretching and yoga help you keep your muscle range of motion, which can help reduce injury.
Do a short warm-up before stretching or complete after your activity
Stretch in both directions
Avoid fast and jerking movements
Do not lock or hyper-extend your joints
Stretch until you feel a mild pull on the muscles
Breathe slowly in and out – DO NOT hold your breath
Remember to ALWAYS listen to your body! STOP if you feel pain!
Proper form is more important than the weight you are lifting. If you lift too heavy, you are more likely to injury yourself.
Strength training activities are encouraged at least 2-3 days per week. It is also recommended that you include 8-10 exercises that work all the major muscle groups of the body. Don’t skip leg day!
To begin, start with lower weights and higher reps (or repetitions). For each exercise, it is recommended to complete 2-3 sets of 8-12 reps.
Frequency – 2-3 days per week
Intensity – varies (muscle overload)
Time – 2-3 sets of 8-12 reps
One repetition of an exercise is a complete range of motion of that exercise. For example, if you are completing the flat bench chest press, one rep would be lowering the bar to your chest and pushing it back up to the starting position.
One set includes 8-12 repetitions of that exercise.
If you cannot lift 8 repetitions
The weight is TOO HEAVY – decrease weight
If you can easily lift 12 repetitions
The weight is TOO LIGHT – increase weight
Don’t hold your breath or strain.
Exhale upon exertion
Inhale when returning weights to the starting position
Avoid jerking or thrusting weights into position or “locking” the joints.
Muscle soreness lasting a few days with slight fatigue is normal after strength exercises
None of the exercises should cause pain.
The range you move your arms and legs should never hurt.
The goal is to cut down on activities in level 4.
Level 4 of the Physical Activity Pyramid is where sedentary activities belong. Sedentary activities include seated or stationary activities.
Examples of sedentary time include:
Watching TV or videos,
Sitting at the computer,
Sitting for more than 30 minutes at a time
Published on: March 30, 2025
