The Kids' Activity Pyramid

This publication uses illustrations and a light format to encourage kids to get enough exercise, based on the USDA's MyPyramid.
The Kids' Activity Pyramid - Articles


Being physically active helps you build strong muscles and bones, have energy, maintain a healthy weight, learn, and feel good about yourself.

Everyday Activities

  • Play outside
  • Take the stairs
  • Ride less, walk more:
    – Walk to school
    – Walk to the store
    – Walk to the park
  • Help around the house or yard
  • Walk and play with your pet
  • Ride bikes

Play Activities

Activities that make you breathe hard and sweat!

  • Playing chasing games like freeze tag
  • Jumping rope
  • Cycling
  • Dancing to music
  • Climbing stairs
  • Playing TV or video games that get you moving

Recreational Activities

  • Rollerblading
  • Playing soccer
  • Playing tennis
  • Running relay races
  • Swimming
  • Playing volleyball, kickball, basketball, or Frisbee

Activities to Reduce

  • Watching TV
  • Watching nonactive computer and video games
  • Sitting for more than 30 minutes at a time

Free Time Activities

  • Bike riding
  • Exploring a nature park
  • Flying a kite
  • Sledding
  • Ice skating
  • Canoeing
  • Playing miniature golf
  • Bowling

Strength and Flexibility Activities

  • Climbing on playground equipment or stairs
  • Tumbling
  • Running obstacle courses
  • Dancing
  • Martial arts
  • Rope climbing
  • Doing push-ups or pull-ups

Celebrate with fun active outings, like going to a water park.

Use fun physical activities as a reward, like playing miniature golf or practicing at a batting cage.

Be active most days, if not everyday of the week.

Have fun while being active.

Limit television, video games, or computer times a day to one to two hours a day.

Be active at least 60 minutes each day!

Do 10-minute bursts of activity at a time—it all adds up.

Plan regular physical activities with your friends and family.

Go for after-dinner walks or weekly trips to the pool.

Include activity in your daily routine.

College of Agricultural Sciences Agricultural Research and Penn State Extension