Your Guide to the Physical Activity Pyramid
Staying active doesn’t have to be complicated.
This guide breaks down the Physical Activity Pyramid and shows how just 30 minutes of movement a day can boost strength, balance, and overall well-being to support long-term health outcomes.
Article written by AGOOD clinic Dietitian : Aziemah Ari
Getting enough exercise is vital for a healthy life, and it’s simpler than you might think! This guide explains the key principles of the Physical Activity Pyramid and offers tips to help you get moving.
The Key Message: 30 Minutes on Most Days
The main takeaway is to aim for 30 minutes of exercise most days of the week. If you’ve been sedentary, consider simple activities like a brisk walk or playing a sport with friends. Did you know that in Malaysia, less than half of adults meet the recommended level of physical activity?
Why Exercise Matters
Regular exercise is an important factor in maintaining health and preventing chronic diseases. It provides numerous benefits, including:
Reduce risk of cognitive decline
Reduce risk of NCDs
Support bone health
Improve sleep quality
Feel more energised
Help boost mood
Understanding the Physical Activity Pyramid
The Physical Activity Pyramid serves as a simple visual guide, showing the recommended types and frequency of exercise you should aim for each week:
Different Exercises, Different Benefits
The types of exercise you engage in contribute to different aspects of your physical fitness:
Endurance Exercises: Build strong bones, help with weight management, and improve cardiovascular fitness.
Strength Training Exercises: Increase muscle function, strength, and balance.
Balance Exercises: Improve coordination and stability.
Flexibility Exercises: Help increase range of motion and keep joints and tissues heal
All types of exercise burn calories.
These much calories are burned when you exercise for a duration of 30 minutes:
Skipping: 239 kcal
Light Weightlifting: 95 kcal
Running: 209 kcal
Swimming: 209 kcal
Badminton: 120 kcal
Cycling: 119 kcal
Final Tip for Success
To make exercise a habit:
- Choose activities you find enjoyable and suitable for your fitness level.
- Find a friend or exercise companion to make sure you stick to your sessions.
- Set small, achievable goals to keep you motivated and committed. It’s best to start with short-term goals and gradually increase the intensity and duration.
Note: The elderly or individuals with chronic conditions should seek advice before starting a new exercise regime.
Do not hesitate to contact us.
Reference :
- Nutrition Month Malaysia. (2024). HE-AL Guide to Healthy Eating & Active Living volume 6: Change Mindset to Prevent Diet-Related Diseases. Nutrition Month Malaysia.
- National Coordinating Committee on Food and Nutrition. (2010). Malaysian dietary guidelines. Ministry of Health Malaysia.
