Being physically active every day has a multitude of benefits, including reduced health risks and weight control. Exercising with friends or family members also is an opportunity to share quality time.

This physical activity pyramid can help you design an active lifestyle you and your family can stick with.

Do Sparingly

• Watch TV
• Play computer games or surf the Internet

Recreational Activity
2–3 days a week

• Brisk walking and hiking
• Biking
• Basketball
• Soccer
• In-line skating
• Tennis

Flexibility Exercise
2–3 days a week, 20 minutes

• Stretch all major muscle groups

Strength Exercise
1–3 days a week, 20 minutes

• 8–10 exercises
• 1 set of 8–12 reps

Aerobic Exercise
3–5 days a week, 20–60 minutes

• Running
• Walking
• Cycling
• Stair-climbing
• Aerobic dancing

Physical Activity
Every day, 30–60 minutes

• Take the stairs
• Walk to lunch
• Do yard work
• Walk the dog
• Clean the house

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