Posted on December 7, 2007 in Lastest News
In today’s world of luxury and comfort where any activity is done by technology and machines, physical activity do not find place. Increase in physical activity can enhance longevity and can improve health. These small health benefits can be achieved by attending to normal chores and enjoying them well. The activity pyramid was developed for children to show how to incorporate physical activity into their daily life. The multiple activity levels demonstrate the kinds of activity kids need and their duration. The activity pyramid consists of 4 tiers.
Tier I
Everyday activities form the base of the pyramid. The foundation has to be strong for progress into next level.
- Walking briskly, gardening or yard works.
- Dancing or playing outside.
- Using stairs instead of elevator.
- Taking pet out for a stroll.
- Going on foot to near by stores.
Tier II
The second tier consists of recreational and other vigorous activities. It improves the efficiency of lungs, hearts and blood vessels. Working for 3-5 times a week is adequate, avoid pushing yourself to extremities. Duration of a session can last for 20-30 min and gradual progression is advocated.
- Aerobics.
- Basketball, volleyball, cricket.
- Soccer, tennis, baseball.
- Bicycling, trekking.
- Running, jogging, swimming.
- Light weight lifting
Tier III
The third level of activity constitutes of flexibility and strength muscle endurance. Frequency of these actions should be 2-3 times a week. The benefits can be enjoyed once a kid engages in these activities.
- Practicing martial arts.
- Rope climbing.
- Stretching and practicing yoga.
- Push-ups and pull-ups.
- Weight lifting.
- Tai chi.
Tier IV
It is decisive to cut down the activities of the topmost pyramid. The top station acts as a reminder to move out and engage yourself in some physical activity. Sitting longer than 30 mins is prohibited.
- Playing on workstation, web surfing.
- Watching television.
- Idling and remaining inactive for prolong hours.
Benefits of Physical Activity are Numerous.
- It increases endurance and strength.
- Augments in flexing of muscles and improves posture.
- Manages weight and controls blood pressure.
- Lowers risk of heart disease, colon cancer and type II diabetes.
- Reduces stress, anxiety and provides a feeling of well-being and confidence.
Right Nutrition and balanced diet plays a crucial role. Following food pyramid principle and preparing a schedule for work, one can return back to healthy lifestyle. Any physical Activity helps in burning calories. Staying dedicated to fitness practice becomes an effort. Aim to stick to it and avoid any deviations. Finally enjoy these activities and do not consider them as chores. Change your perspective and learn various techniques for interest, enthusiasm and direction. Choose the best time to exercise and rotate activities to avoid boredom. The activity pyramid is a useful tool for setting goals as it facilitates to create a pragmatic plan. Its time to be focused to stay active so to get up, go out and play.
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