A paper published in early June 2025 proposes a new visual concept as a physical activity guide, which reflects current scientific knowledge in this area and is user-friendly. My physical activity plate replaces the physical activity pyramid, implemented at the end of the 20th century. With its circular design, the physical activity plate aims to portray physical activity in a more harmonious way, moving away from the hierarchy of the pyramid. It clearly illustrates the variety of different types and intensities of physical activity, while providing simple and practical ideas for developing lasting habits. The problems with the physical activity pyramid The physical activity pyramid, inspired by the food pyramid, is a simple and hierarchical exercise guide that visually suggests the following: Most physical activity should be performed in daily activities, which are at the base of the pyramid; Next come aerobic activities and recreational sports, followed by strength and flexibility exercises; Finally, sedentary behaviors, which should be avoided, are at the top of the pyramid. According to the authors proposing its replacement, this pyramid is outdated and no longer fit for purpose because: It underestimates the importance of strength exercises and neglects mobility-stability activities, which are crucial for quality of movement and reducing the risk of injury; Ignores behavior modification strategies, which are essential for promoting individual motivation, consistent habits, and long-term adherence to physical activity; Its linear and prescriptive nature makes it less likely to result in sustainable behavior change compared to an approach that prioritizes individual choice and flexibility. The advantages of my physical activity plate The structure of my physical activity plate is based on four principles: 1. Unstructured movement matters Recognizes the fundamental utility of unstructured physical activity, such as walking, playing, gardening, or climbing stairs, as a daily basis for health promotion. Emphasizes that any movement is better than none, with even a few minutes of low-intensity movement throughout the day having clear health benefits and reducing the risk of premature mortality. Recognizes that structured physical activity provides more substantial health and fitness benefits, enabling people to develop specific components of physical fitness and reduce the risk of injury. 2. An inclusive approach Gives equal importance to strength, aerobic, mobility and stability activities, recognizing their combined role in improving overall body function, promoting health and longevity. Emphasizes that balanced levels of strength and aerobic activities may be associated with significant reductions in the risk of death from all causes, including cardiovascular disease and cancer. Reinforces that strength exercises support daily functions and mitigate age-related loss of bone and muscle mass, and that aerobic activities improve cardiorespiratory fitness, a strong predictor of reduced morbidity and mortality. Mobility and stability activities are prioritized for the essential role they play in posture, efficient movement, and reducing the risk of injury by increasing flexibility, balance, and coordination. The synergistic interaction between these types of activities contributes to a resilient and adaptable body. 3. Models physical activity behaviors Incorporates behavior modification strategies to make exercise enjoyable, flexible, and personalized, promoting sustainable physical activity. Emphasizes variety, encouraging each person to mix and match activities based on preferences, time, and energy levels. This approach reduces the so-called barrier to aerobic activity, promoting inclusion and adaptability, and emphasizes that health benefits accumulate with any increase in activity level. Suggests starting with short sessions to build confidence and competence. Recommends tools such as activity journals, fitness apps, and social support to improve accountability and consistency. Changes the message from “telling what to do” to “asking what to do,” giving each person the ability to create their own fitness plan 4. Personalizes the process Personalization is a priority, offering a flexible range of activities and intensities to accommodate different preferences, abilities, and goals. Makes it possible to alternate between lower-intensity options (e.g., walking, yoga) and higher-intensity activities (e.g., aerobic training, weight lifting), ensuring consistency without feeling overwhelmed Supports adjustments in activity levels based on daily schedules and energy, going beyond rigid predetermined weekly amounts. Allows for adapting routines, for example, an older adult may prioritize stability and mobility for fall prevention, while a younger individual focuses on strength and aerobic training for performance. In their defense of this new approach, the authors argue that we need to think differently. Dismantling the rigid structure of the outdated activity pyramid and embracing a new perspective with the activity plate that engages each person, highlights the exploration, autonomy and interrelated benefits of strength, aerobic, stability and mobility exercises, moving towards more personalized physical activity guidelines and, of course, a healthier future. Source Faigenbaum AD, MacDonald JP, Stracciolini A, Rebullido TR. From hierarchy to harmony: transforming the activity pyramid into my physical activity plate. Curr Sports Med Rep 2025;24:137-9. Author : Hugo Vieira Pereira (sports physiology) Meet the Sports and Exercise Medicine clinical team from Hospital da Luz network. The content published in the Health Guide is intended for the general public and is provided for informational and educational purposes only. It does not replace individual medical assessment, diagnosis, or personalized clinical advice from a qualified healthcare professional. The content is produced or reviewed by physicians and other healthcare professionals at Hospital da Luz and is based on the knowledge available at the time of publication or the most recent update, as indicated at the beginning of each item.
