To use the pyramid as a guide is a simple matter. The bottom
of both pyramids is the day-to-day activities and should be done as often as possible. These are considered light physical activities. Recreational and aerobic activities dominate the second level. The recommendation is that one should do these activities three (3) to five (5) times a week. The third level is leisure activities and exercises for strength and flexibility. These should be done two (2) to three (3) times a week. The top tier should be done minimally at best. Energy expenditure through physical activity helps in controlling weight together with a sound diet. Exercise, which is found on the second tier of both pyramids, is a form of physical activity that is planned, structured, and repetitive bodily movements whose purpose is to improve, or maintain one or more of the components of physical fitness.