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Movement pyramid for adults

by Josephine Andrews
Published: Last Updated on 147 views

How often should adults break a sweat to stay healthy? The movement pyramid shows how to train endurance, coordination, strength and flexibility – and how to maintain a healthy body weight. The basic recommendation for adults is: 30 minutes of exercise a day! Read more about the adult exercise pyramid here.

What is a movement pyramid?

The exercise pyramid is a guide to an active lifestyle. It shows how much exercise per week is necessary to make sufficient exercise a habit. Whether the movement is practiced in everyday life, in leisure time, as a hobby, during sports or at work is irrelevant. The only important thing is the active time per week.

The recommendations of the movement pyramid for adults at a glance:

  • At least 30 minutes of exercise a day
  • At least 150 minutes of moderate-intensity exercise per week (2.5 hours) or 75 minutes of vigorous-intensity exercise
  • Medium intensity means you can still talk while moving
  • High intensity means that a real conversation is not possible
  • The less sedentary time, the better


  • Splitting is allowed : One unit should last at least 10 minutes.
  • Take regular breaks: Performance increases during regeneration. 48 hours is good.
  • Any movement is better than no movement

increase daily movement

Try to integrate as much exercise as possible into your everyday life, for example climbing stairs instead of using the elevator or escalator, cycling instead of driving, using the bus or subway, going for an evening walk instead of watching TV, walking to the shops, gardening, playing with the children . More movement in everyday life takes little time and has a great effect – every form of movement trains the body and uses up energy,

do endurance sports

Movement is meant here, which increases heart activity and makes you sweat. Endurance training strengthens heart, muscles, lungs, bones and lifts spirits. Endurance sports are hiking, Nordic walking, jogging, cycling or swimming. You train your condition and improve your coordination and dexterity.

If you like it more intense, you can get your heart rate up with HIIT training. The alternation of high-intensity exercise and rest allows the muscles to burn fat even after the workout.

Preventive weight training

Well dosed, moderate strength training is now considered an important preventive health measure. Strength training with weights strengthens muscles, joints, bones and the cardiovascular system. The resilience increases, the posture improves. Finally, energy expenditure increases because muscle – unlike fat – needs energy even at rest.

Sedentary leisure

Relaxation is an important part of life. However, you should not spend more than two hours a day inactive. It is best to interrupt sedentary activities every 30 minutes with short movement cycles. Office gymnastics , for example, is well suited to loosen up the rigid day at the desk in between.

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