Our bodies are designed to move. Keeping active not only helps us maintain a healthy weight, it also improves our overall mental and physical well-being for a better quality of life from Day 1.

Getting active helps to:

1

Reduce risk of diabetes, high
blood pressure, heart disease,
stroke and certain cancers

2

Keep bones, muscles
and joints strong

3

Improve balance and
coordination to help prevent falls

4

Promote mental well-being,
reduce stress and anxiety

5

Enable one to look
and feel good

6

Help control and
maintain healthy weight

To start feeling great, you don’t have to go out of your way, use special equipment or invest too much effort and time to get the optimal amount of physical activity. In fact, your immediate environment and surroundings are the perfect places to start moving and kickstart a brand new you!

Move it!

An extensive network of programmes
to let you move anywhere, anytime.

LEVEL UP & REAP REWARDS

The more workouts you attend, the more benefits and rewards you’ll gain!

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National Steps Challenge^TM Season 4

More ways to win. More prizes. More fun.

Find out more

LOSE TO WIN^®

Get healthy with more fun, flexibility and rewards!

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QUICK HIIT

Get the most out of a workout, in as little time as possible.

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ACTIVE FAMILY

Exercising as a family doubles up as quality time with loved ones.

Find out more

Types of Physical Activity

Physical activity covers a range from incidental movement (such as walking or carrying groceries) to leisure-time physical activity such as sports and exercise that range from moderate-intensity to vigorous-intensity (MVPA).

DID YOU KNOW

Your maximum heart rate (HR) can be estimated by (220 minus your age). Use your maximum heart rate (HR) to gauge the intensity level* of your workouts!

* HR Zone (% of HR Max): Light (57 to 63%), Moderate (64 to 75%), Vigorous (76 to 95%)

Incidental
physical activity

Any activity that builds up over the day

Such as:

Walking
Taking the stairs
Housework
Carrying groceries

Moderate
physical activity

Activity that causes a noticeable increase in breathing rate.

You will be able to carry on a conversation but won’t have enough breath to sing.

Such as:

Brisk walking (5km/hr)
Leisure cycling (<16km/hr)
Leisure swimming
Line Dancing

Vigorous
physical activity

Activity that cause large increases in breathing rate.

You won’t be able to carry out a conversation but you are not out of breath.

Such as:

Jogging
Step aerobics
Swimming laps
Playing soccer

Move towards better overall health and mental well-being by incorporating a mix of incidental, moderate to vigorous physical activities in your everyday routine today.

Aim for at least 150 minutes of MVPA every week.

Here are some recommended moderate to vigorous physical activities (MVPA) that everyone can enjoy.

These are recommended physical activities for infants & children aged up to 6 years old.

GOAL: Build a strong foundation for healthy adult development.

PA duration: Infants & children aged up to 6 years old who are capable of walking unaided should be physically active for at least 180 minutes spread throughout each day in safe environments.

INFANTS

Peek-a-boo
Playing with sand
Playing with water

Matching or comparing
tabletop toys
Reaching for and
grasping toys

Crawling
Pulling up
to standing
position
Rolling over

These recommendations serve as broad guidelines and are not limited to only activities stated above.

Health Advisory
You are strongly encouraged to exercise discretion when embarking on moderate to vigorous physical activities (MVPA). Please complete the health declaration on the Health 365 mobile app and ensure you are in good fitness condition before attempting MVPA. If you have an existing heart condition or any other illness and/or injury, please consult a doctor prior to your participation.

Please go through the Physical Activity Readiness Questionnaire (PAR-Q) before embarking on any physical activity.
For more details, click here.

CHILDREN

Chasing and
catching balloons
Playing water-based
or ball games
Riding tricycles
or bicycles

Balancing and riding
Catching and throwing
Climbing
Hopping, skipping,
jumping and running
Kicking

Minimise time
sitting in strollers
Walk to school,
playground or
home

These recommendations serve as broad guidelines and are not limited to only activities stated above.

Read on to see how you can raise active, healthy little ones:

For more info and tips about staying healthy and fit as a family, click here.

These are recommended moderate to vigorous physical activities (MVPA) for youths aged 7 to 18 years old.

GOAL: Build a strong foundation for healthy adult development.

MVPA duration: Accumulate at least 1 hour and up to several hours of moderate-intensity physical activity on a daily basis.

STRENGTH ACTIVITIES

Doing push-ups
and sit-ups
Engaging in sports
like climbing or
water-based activities
Using equipment,
free weights and
resistance bands

VIGOROUS-INTENSITY
AEROBIC ACTIVITIES

Dancing vigorously
Running
Sports

INCIDENTAL ACTIVITIES

Aim for 10,000 steps daily
Limit total sedentary /
entertainment spent daily
to less than 2 hours

MODERATE-INTENSITY
AEROBIC ACTIVITIES

Cycling
Hiking
Physical Education
(P.E.) related activities
Swimming

These recommendations serve as broad guidelines and are not limited to only activities stated above.

Check out other ways to get your fitness fix:

For more info and tips on how to take your health and fitness game to the next level, click here.

These are recommended moderate to vigorous physical activities (MVPA) for youths aged 19 to 49 years old.

GOAL: Promote a healthy heart and maintain a healthy weight.

MVPA duration:150 minutes of MVPA per week, accumulating at least 30 minutes and up to an hour of moderate-intensity physical activity on a daily basis.

STRENGTH ACTIVITIES

Using resistance bands
and hand-held weights

FLEXIBILITY ACTIVITIES

Stretching
Yoga

MODERATE-INTENSITY
AEROBIC ACTIVITIES

(150 mins for Healthy
Adults/150–250 mins for
Overweight Adults)

Jogging
Cycling

VIGOROUS-INTENSITY
AEROBIC ACTIVITIES

(75 mins)

Brisk walking
High-impact aerobics

REDUCE:

Sitting
Staying indoors

AIM FOR 10,000 STEPS DAILY:

Park your car further away
Take the stairs
Walk to the MRT station

These recommendations serve as broad guidelines and are not limited to only activities stated above.

For more information on healthy living, visit:

For more info and tips on how you can make further gains in health and fitness, click here.

These are recommended moderate to vigorous physical activities (MVPA) for seniors aged 50 years old and above.

GOAL: Stay active and healthy during the golden years.

MVPA duration:150 minutes of MVPA per week, accumulating at least 30 minutes and up to an hour of moderate-intensity physical activity on a daily basis.

STRENGTH ACTIVITIES

Qigong
Taichi
Using hand-held weights

BALANCE ACTIVITIES

Walking heel to toe
Single limb stance

MODERATE-INTENSITY
AEROBIC ACTIVITIES

Brisk walking
Gardening
Low-impact aerobics

VIGOROUS-INTENSITY
AEROBIC ACTIVITIES

(75 mins)

Brisk walking uphill
Jogging
Step aerobics

REDUCE:

Sitting
Staying indoors

AIM FOR 10,000 STEPS DAILY:

Park your car further away
Take the stairs
Walk to the MRT station

These recommendations serve as broad guidelines and are not limited to only activities stated above.

Here's how you can stay active and healthy through the golden years:

For more info and tips on active ageing, click here.

MOVE IT THE WAY YOU LIKE IT!

It’s time to MOVE IT. Sign up for our fun programmes to start moving anytime, anywhere! There’s something for every age and fitness level, no matter whether you prefer solo or group activities.

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Getting active can be more rewarding than you think.

LEVEL UP & REAP REWARDS

Attend workout sessions and enjoy privileges

Wherever you are at in your fitness journey, hit your fitness goals faster with a like-minded community to train with. Plus, you’ll enjoy exclusive privileges to popular sporting events in Singapore!

Suitable for19 - 49

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LOSE TO WIN^®

Getting healthier has never been more rewarding.

Get on track to exercising regularly and eating healthy with Lose to Win! This free 12-week weight loss programme promises even more fun, flexibility plus attractive rewards and lucky draw prizes up for grabs! With guidance by professional trainers at a progressive intensity, it's never been more convenient and rewarding to get fitter and healthier!

Eligible for17+

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National Steps Challenge^TM Season 4

More ways to win. More prizes. More fun.

Step up to our biggest season ever! The National Steps Challenge™ is back with more ways to win prizes and fun!

This season, be rewarded when you clock time spent on moderate to vigorous physical activities (MVPA) and steps.

Sign up for the challenge and receive a free heart-rate monitoring fitness tracker!

Eligible for17+

Learn More

How to Participate

CONTRIBUTED BY

Health Promotion Board

Great things start when you MOVE IT!

Getting active helps to:

1

2

3

4

5

6

Move it!

An extensive network of programmes
to let you move anywhere, anytime.

LEVEL UP & REAP REWARDS

National Steps Challenge^TM Season 4

LOSE TO WIN^®

QUICK HIIT

ACTIVE FAMILY

Types of Physical Activity

DID YOU KNOW

Incidental
physical activity

Moderate
physical activity

Vigorous
physical activity

Aim for at least 150 minutes of MVPA every week.

INFANTS

CHILDREN

MOVE IT THE WAY YOU LIKE IT!

Health Promotion Grant for Fitness Interest Groups

Getting active can be more rewarding than you think.

LEVEL UP & REAP REWARDS

Attend workout sessions and enjoy privileges

LOSE TO WIN^®

Getting healthier has never been more rewarding.

National Steps Challenge^TM Season 4

More ways to win. More prizes. More fun.

#MOVEIT150

MYHEALTH

Great things start when you MOVE IT!

Getting active helps to:

1

2

3

4

5

6

Move it!

An extensive network of programmes to let you move anywhere, anytime.

LEVEL UP & REAP REWARDS

National Steps ChallengeTM Season 4

LOSE TO WIN®

QUICK HIIT

ACTIVE FAMILY

Types of Physical Activity

DID YOU KNOW

Incidental physical activity

Moderate physical activity

Vigorous physical activity

Aim for at least 150 minutes of MVPA every week.

INFANTS

CHILDREN

MOVE IT THE WAY YOU LIKE IT!

Health Promotion ​Grant for Fitness Interest Groups

Getting active can be more rewarding than you think.

LEVEL UP & REAP REWARDS

Attend workout sessions and enjoy privileges

LOSE TO WIN®

Getting healthier has never been more rewarding.

National Steps ChallengeTM Season 4

More ways to win. More prizes. More fun.

#MOVEIT150

An extensive network of programmes
to let you move anywhere, anytime.

National Steps Challenge^TM Season 4

LOSE TO WIN^®

Incidental
physical activity

Moderate
physical activity

Vigorous
physical activity

Health Promotion Grant for Fitness Interest Groups

LOSE TO WIN^®

National Steps Challenge^TM Season 4