But first we have to define certain concepts and recommendations before we proceed with the PA Pyramid. Any bodily movement produced by skeletal muscles that results in energy expenditure above resting level is PA. The WHO’s recommendation is that adults should accumulate 30 minutes or more of moderate-intensity PA (and at least 1 hour for children) on preferably all days of the week. If during the activity the person is able to carry on a conversation without experiencing any discomfort, the activity is generally of the moderate-intensity type. However, if a person becomes too much out of breath to carry on a conversation, the activity is considered as vigorous, whereas
Image of physical activity pyramid
if he/she is able to sing, the activity is considered as light. Returning to the PA Pyramid, this uses the same colour codes that are incorporated in the Food Pyramid Guide and that are used in the traffic control lights’ systems. The green light at the base of the Pyramid highlights those activities that are mostly recommended in our everyday lives. Health enhancing daily activities include: brisk walking, going up the stairs, washing the car, active housework and gardening.
Higher up, we find the aerobic (cardio) type of activities that are best done from 3 to 5 times a week because although they are ideal for the control or loss of extra weight, they can be of a strain to the heart unless the person is fit enough to do them regularly. Examples include: running, swimming, cycling and exercise to music classes.
The yellow-to-orange band includes exercises that involve some form of resistance (eg. weights) or are less aerobic than the previous examples. These are recommended to be done from 2 to 3 times a week. Elderly people and people with disabilities have to take extra precautions and it is for this reason that these people are also placed in this band.
The recommended frequencies per week (eg. 3 times a week) do not mean that throughout the other days of the week we can just sit down and do nothing! The daily living movements mentioned above should still be performed at a moderate pace. The recommended times of 30 minutes in adults or 1 hour in children can be split up into shorter periods of ideally not less than 10 minutes.
The peak of the Pyramid is in red, the colour which we normally signifies danger. Therefore, it is not wise if we spend all our time sitting down in front of the television or computer monitor.
"Adults should accumulate 30 of moderate-intensity PA (and at least 1 hour for children) on preferably all days of the week"
As I said above, the Pyramid of PA targets the general population who want to control their weight (prevent or treat obesity) and feel both physically and mentally healthy (by lessening the incidences of heart disease, type 2 diabetes, colon cancer, fractured hips, stress, anxiety and depression).
However, if one has a specific goal to compete in, for example, a sprint (speed), marathon (stamina) or weight lifting competition (strength), then he/she has to adopt a specific training program that targets the muscles that are mostly involved for the particular sport they wish to participate in.