Activity Levels 1-5

Movement scale

Activity Levels 1-5

The activity scale helps match nutrition and recovery to real life. Public health guidance generally encourages adults to get at least 150 minutes of moderate-intensity physical activity weekly plus 2 days of muscle strengthening, but every person starts from a different place.

1

Foundational

Sedentary, recovering, overwhelmed, or starting over. Use short walks, gentle mobility, hydration, and meal rhythm.

2

Light

Light movement most days. Add protein at meals, fiber, and two easy strength sessions weekly.

3

Moderate

Structured movement most days. Use meal prep, recovery, and carbohydrate timing around training.

4

High

High training or active labor. Increase energy, hydration, electrolytes during heavy sweat, and recovery time.

5

Athletic / Heavy Labor

Daily intense training or physically demanding work. Performance nutrition and professional guidance can matter.

Sources

  1. Dietary Guidelines for Americans – Federal dietary guidance for healthy eating patterns across the lifespan.
  2. CDC: When, What, and How to Introduce Solid Foods – Infant feeding timing and readiness guidance.
  3. CDC: Foods and Drinks for 6 to 24 Month Olds – Complementary feeding, beverages, and early-life nutrition safety.
  4. CDC: How Much and How Often To Feed – Practical toddler meal and snack rhythm guidance.
  5. CDC: Adult Physical Activity Guidance – At least 150 minutes weekly of moderate activity plus 2 days of strengthening.
  6. HHS: Physical Activity Guidelines for Americans – Life-stage physical activity recommendations.
  7. CDC: Sleep and Sleep Disorders – Public health information on sleep and health.
  8. NCCIH: Detoxes and Cleanses – Safety concerns and evidence limitations around cleansing programs.
  9. NCCIH: Meditation and Mindfulness – Evidence and safety overview for meditation and mindfulness practices.
  10. NIH Office of Dietary Supplements – Vitamin, mineral, herb, and supplement fact sheets.
  11. FDA: Nutrition Facts Label – How to evaluate packaged food labels.
  12. FDA: Advice About Eating Fish – Seafood guidance for children and people who are or might become pregnant.