The Best Life Activity Scale

By Bob Greene

There's a big gap between coach potatoes and triathletes. Odds are you're probably neither, but where do you rank? The Best Life Activity Scale eliminates any guesswork—it’s designed to gauge your current fitness status. Find your level and learn what you need to do to advance to the next one.

The Scale consists of six levels—zero to five. Each contains three components: Aerobic, steps-per-day and strength training. With each increasing level, you spend more time exercising, and starting at Level 3, strength-training becomes part of the mix. Aerobic exercise is gauged in minutes per week. Steps-per-day is simply the number of steps you take daily, whether you walk around the grocery store or on a treadmill. (You'll need a pedometer to track your steps.) You are not required to track both your aerobic exercise and daily steps—either one is fine. Strength training is measured by the number of exercises you perform each session and the number of weekly workouts.

Below is a breakdown of the six activity levels so you can determine which applies to you. It's important to keep in mind that not everyone will reach Level 5, and you're not a failure if you don't. Remember that exercise is something you want to make a permanent part of your life. If you begin at Level 1 and reach Level 3 and stay there—good for you. You've greatly improved your fitness. Even moving from Level 3 to Level 4 is a major accomplishment. The main purpose of the Activity Scale is to show you where you are and the direction you need to go. How you get there and how far you go is up to you.

Level 0

This is exactly what it appears to be: You're doing zero physical activity. Any movement is routine, everyday, non-aerobic walking that is more about getting from point A to B in the least amount of steps possible. You’re at a significant disadvantage from both a weight-loss and overall health perspective.

Aerobic exercise: None
or
Steps per day: 3,499 or less
Strength training: None

Level 1

This is the ground floor of movement. Your daily life may involve constant walking; perhaps you’re a nurse or teacher. Or you make a conscious effort to move during the day. You take the stairs at work or walk during your lunch break. You aren't involved in a structured fitness plan, but you search for ways to squeeze in some form of movement on a somewhat regular basis.

Light aerobic exercise: 60 to 90 minutes per week
or
Steps per day: Approximately 3,500 to 5,999
Strength training: None

Level 2

At level 2, you follow a structured and consistent, although moderate, exercise plan. You stick to at least three, 30-minute workouts per week. Your workouts may vary from the treadmill or stationary bike to a fitness DVD to a regular morning walk in the neighborhood. You don't do any strength training.

Aerobic exercise: Three times per week for 90 to 150 minutes per week
or
Steps per day: Approximately 6,000 to 9,999
Strength training: None

Level 3

Level 3, which incorporates both aerobics and strength training, is the beginning of serious fitness. At this level, you work out at least five days per week. You log 150 minutes of aerobic activity each week, whether it’s power walking, jogging, or even high-octane classes, such as spinning and dance. You devote at least two days to lifting weights or using weight machines, and perform at least six types of exercises. In between workouts, you're still walking whenever you can and making a conscious effort to add in some movement every day.

Aerobic exercise: Five times per week for 150 to 250 minutes per week
or
Steps per day: Approximately 10,000 to 13,999
Strength training: A minimum of six exercises at least two times per week

Level 4

You work out almost every day and often cross train with various aerobic activities. You may run or walk three days then switch gears and hit the elliptical trainer or go for a long, sweaty bike ride. Your total aerobic minutes jumps to 250 minutes a week. You also turn up the frequency with your strength training and devote at least three days to weights doing up to eight types of exercises. You also might take a yoga class on an "off" day.

Aerobic exercise: Five times a week for 250 to 360 minutes per week
or
Steps per day: Approximately 14,000 to 17,999
Strength training: A minimum of eight exercises at least three times per week

Level 5

When you reach level 5, you are a prime example of an active lifestyle. You may belong to an organized cycling or running club and are a regular participant in races and competitions, like 10Ks and maybe even a mini-marathon. Your day isn't complete without a workout. You rack up about six hours of cardio a week and now regularly perform up to 10 different weight lifting exercises.

Aerobic exercise: Six times per week for 360 minutes or more per week
or
Steps per day: Approximately 18,000 or more
Strength training: A minimum of 10 exercises for at least three times per week