Remember learning about the food pyramid in grammar school? If some University of Missouri fitness specialists have their way, adults may be revisiting those bygone days with a new pyramid designed to get them off the couch and physically active. The MyActivity Pyramid is a visual tool representing the new physical activity guidelines from the U.S. Department of Health and Human Services. The new guidelines from HHS offer not only the recommended amounts of activity, but also the types of activities adults can use to improve their health, fitness, and general quality of life.

According to the HHS adults should try to incorporate 150 minutes of moderate aerobic activity each week, or 75 minutes of vigorous activity. For greater health benefits and weight-loss the HHS recommends five hours of moderate aerobic activity a week or two hours and 30 minutes of vigorous activity every week.

"Adults should remember that daily exercise does not have to be done in one setting," said Steve Ball, associate professor of exercise physiology in the College of Human Environmental Sciences at MU. "Adults can divide the 30-minutes-per-day recommendation into three 10-minute sessions," said Ball.

It's no coincidence that the MyActivity Pyramid reminds us of the food pyramids from our youth. The new pyramid was modeled after the Department of Agriculture's food guide, but the new pyramid is aimed strictly at adults ages 18-64. The base of the pyramid contains activities that can be incorporated into everyday routines and include biking, yard work, household chores and walking. The next level contains aerobic activities including jogging, swimming, or tennis. Strength and flexibility activities are included in the third level of the pyramid.

The HHS recommends that adults do these activities twice a week and they include yoga, stretching, and strength training. The smallest part of the pyramid, at the top, represents inactivity. This is to emphasize that adults should limit the amount of time they spend watching TV or playing video games each day.

"So many people are inactive right now. This is a way to help them get started and let them know how much physical activity they should be doing throughout the week," said Robin Gammon, an Extension dietitian with the University of Missouri. According to Gammon, many Americans want to be more active but simply don't know where to start. It is hoped that the MyActivity Pyramid posted in an office or on the refrigerator at home will help motivate people to become more active.

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