ABOUT THE CHALLENGE

WHEN

26 Oct 2019 to 30 Apr 2020

WHO CAN JOIN

You must be at least 17 years old (based on birth year) at the point of registration and a current student of these participating Institutes of Higher Learning (IHLs). Check out the list under “How to Register” section below.

HOW TO REGISTER

STEP 1

Download or update to the latest version of the Healthy 365 mobile app.

STEP 2

Create your profile, or restore your profile if you already have one.

If you are restoring your profile on the Healthy 365 mobile app, a 4-digit One-Time-Pin (OTP) will be sent via SMS to your registered mobile number. Key in the OTP and your profile will be restored successfully.

STEP 3

Select “Challenges” on the menu bar to sign up for Youth Challenge.

STEP 4

Find your Institution's unique 6-digit entry code.

STEP 5

Choose your preferred fitness tracking device to pair with the Healthy 365 mobile app. Use the FREE heart-rate monitoring fitness tracker¹ or one of these compatible² mobile apps and fitness trackers.

National Steps Challenge™ preferred mobile apps and trackers:

Fitbit mobile app with any Fitbit tracker
Polar Flow mobile app

Other mobile apps and trackers:

Actxa® mobile app
Garmin Connect™ mobile app
Healthkit mobile app with Apple Watch

You’re all good to go now! Remember to sync your fitness data once every 7 days to avoid losing your fitness activity records.

¹Only Singaporeans / Permanent Residents who have signed up for National Steps Challenge™Season 5 and have not received the HPB fitness tracker in Season 4 will be eligible for the free heart-rate monitoring fitness tracker, available on a first come, first served, while stocks last basis. Other terms and conditions apply.

²Applicable to selected fitness tracking devices compatible with Actxa®, Fitbit, Garmin Connect™, Polar Flow or Healthkit mobile app.

For enquiries, please contact us at stepschallenge@hpb.gov.sg or call us at 1800 567 2020.

EXCLUSIVE FEATURES

Tap & Win

Stand to win exciting rewards through our daily Tap & Win game when you clock at least 10,000 steps per day.

Monthly Sync Bonus

Simply sync your fitness tracker with the app at least once a week and earn up to 80 bonus Healthpoints per month.

CAMPUS ROADSHOWS AND ACTIVITIES

Free Heart-Rate Monitoring Fitness Tracker
Visit our Campus Roadshows from October 2019 onwards to collect your fitness tracker with colour display or a free cup of coffee* when you do app-based pairing!
^*Terms and conditions apply.

Looking to have fun and party? Expect claw machines, exciting games and make many Instagram-worthy moments at our Campus Roadshows. Check out the schedule here.

PRIZES & REWARDS

Turn up your fitness and get rewarded with the Healthy 365 mobile app! Did you know you can redeem Healthpoints for bubble tea, movie tickets and even top up your TransitLink card?

Be rewarded when you clock steps and incorporate moderate to vigorous physical activities (MVPA) into your daily routine.

Earn Healthpoints for Steps category
Redeem Healthpoints

STEP COUNT	HEALTHPOINTS (DAILY)
5,000 - 7,499	10
7,500 - 9,999	25
10,000 and more	40 (max)

STEP REWARDS	TOTAL HEALTHPOINTS (PER TIER)	REWARDS VALUE³(PER TIER)
Tier 1	750⁴	$5
Tier 2	1500⁴	$10
Tier 3 - 6	750	$5

BONUS HEALTHPOINTS!

Get 350 bonus Healthpoints if you’re a new participant of National Steps Challenge™Season 5 Youth Challenge or a returning participant who has not completed Tier 1 of “Steps Rewards”.

Plus, earn an extra 300 Healthpoints when you complete Tier 1 of “Steps Rewards” in Season 5 for an additional boost in Tier 2!

Earn Healthpoints for MVPA category
Redeem Healthpoints

MVPA DURATION⁵	HEALTHPOINTS (DAILY)
10 - 19 mins	10
20 - 30 mins	25
30 mins and more	40 (max)

MVPA REWARDS	TOTAL HEALTHPOINTS (PER TIER)	REWARDS VALUE³(PER TIER)
Tier 1 – 2	750⁴	$5
Tier 3 – 4	1500⁴	$10
Tier 5 - 6	1500	$10

BONUS HEALTHPOINTS!

Get 350 bonus Healthpoints if you’re a new participant of National Steps Challenge™Season 5 Youth Challenge or a returning participant who has not completed Tier 1 of “MVPA Rewards”.

Unlock Tier 3 and 4 of “MVPA Rewards” to earn 300 Healthpoints each!

³Healthpoints can only be redeemed once from each tier. Only Healthpoints earned from National Steps Challenge^TM Season 5 between 26 Oct 2019 to 30 Apr 2020 can be used to unlock each tier. All Healthpoints earned from National Steps Challenge^TM Season 5 do expire. Please check the Healthpoints Summary on the Healthy 365 mobile app. ⁴Computation includes bonus Healthpoints. ⁵Participants must perform moderate to vigorous physical activities (MVPA) for at least 10 minutes per session continuously in order for your MVPA duration to be clocked.

HEALTH DECLARATION

Unable to unlock the MVPA category? You have probably indicated that you are “not fit to proceed” with the MVPA category in the health declaration form when you signed up for the Challenge. If your fitness status has changed, please update your health declaration form by downloading it here and email the completed form to us at stepschallenge@hpb.gov.sg

Please note that you are responsible for answering the questions in this questionnaire correctly and without misrepresenting your actual physical condition.

STAND TO WIN GRAND DRAW PRIZES WORTH OVER $40,000

Earn 1 chance when you clock 10,000 steps a day and additional 2 chances with 30 minutes of MVPA a day.

And more prizes to look forward to!

Easy steps for app-based pairing

Lost or forgot to bring your fitness tracker? Don’t worry, you can use the app-based pairing function to track your fitness activities. Here’s how:

STEP 1

Tap on "Apps" on the menu bar below and select "Others". Choose either “Healthkit mobile app” or “Samsung Health mobile app” as your preferred mode of tracking.

STEP 2

Allow the Healthy 365 mobile app to access the step count and heart-rate data on the Healthkit mobile app or Samsung Health mobile app (step count only).

STEP 3

App-based pairing is successful.

• All iPhones will be pre-installed with the Healthkit mobile app. In the event that app-based pairing is unsuccessful, relaunch the Healthkit mobile app. Ensure that there are fitness data tracked before attempting to pair again.

• All Samsung phones will be pre-installed with the Samsung Health mobile app. For other Android phone models, please download the Samsung Health mobile app via Google Play Store. In the event that app-based pairing is unsuccessful, relaunch the Samsung Health mobile app. Ensure that there are steps tracked before attempting to pair again.

MVPA 101

What is MVPA?

MVPA refers to moderate to vigorous physical activities. Physical activity is a core component of a healthy lifestyle, and covers a range from incidental movement (such as walking to get to places) to leisure-time physical activity such as sports and exercise that range from moderate-intensity to vigorous-intensity.

What physical activities can I do?

INCIDENTAL / LIGHT INTENSITY

Activities that build up over the day.

MODERATE-INTENSITY

Breathe faster |
Raised Heart Rate

VIGOROUS-INTENSITY

Rapid breathing |
Difficulty talking

Why should I do higher intensity physical activities?

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

Help control and maintain healthy weight

Improve balance and coordination to help prevent falls

Keep bones, muscles and joints strong

Promote mental well-being, reduce stress and anxiety

Enable one to look and feel good

How do I track my physical activities intensity?

To gauge your physical activities level intensity, you can simply measure your heart-rate during your activities. Heart-rate is measured in beats per minute (bpm) and can vary greatly from person to person depending on factors like age and fitness level.

Exercise within the moderate to vigorous intensity heart-rate zones to clock your MVPA minutes!

HEART-RATE MONITORING FITNESS TRACKER

You can now check your heart-rate easily during your physical activities with the heart-rate monitoring fitness tracker! The heart-rate monitoring fitness tracker can track your heart-rate continuously as long as it is charged and worn correctly on the wrist as you move throughout the day.

RECORDING YOUR FITNESS ACTIVITIES

To monitor heart-rate at greater accuracy during exercise sessions, trigger the “Workout Mode” within your heart-rate monitoring fitness tracker.

The Healthy 365 mobile app will only register MVPA duration for exercise sessions that

last more than 10 minutes; and
at moderate to vigorous levels of intensity

For instructions on how to activate the “Workout Mode”, kindly refer to the instruction manual which comes along with the Tracker within its packaging.

How to calculate my maximum heart-rate?

Use the formula below to estimate your age-predicted maximum heart-rate

220 - Your Age = Maximum Heart-Rate

In other words, MVPA is attained when you reach at least 64% of your maximum heart-rate.

64% x Maximum Heart-Rate = MVPA

Heart-Rate Zone (% of Maximum Heart-Rate)
LIGHT 57% - 63% of Max Heart-Rate	MODERATE 64% - 75% of Max Heart-Rate	VIGOROUS 76% - 95% of Max Heart-Rate

Heart Rate Zone (% of Maximum Heart Rate)
LIGHT 57% - 63% of Max Heart Rate
MODERATE 64% - 75% of Max Heart Rate
VIGOROUS 76% - 95% of Max Heart Rate

How do I estimate my max heart rate?

	25-years old	45-years old	65-years old
Light (57 - 63% max HR)	111 - 123	99 - 111	88 - 98
Moderate (64 - 75% max HR)	124 - 147	112 - 132	99 - 117
Vigorous (76 - 95% max HR)	148 - 185	133 - 166	118 - 148

Health Advisory
You are strongly encouraged to exercise discretion when embarking on higher intensity physical activities. Please complete the health declaration on the Healthy 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 the Challenge.

CONTRIBUTED BY

Health Promotion Board

MYHEALTH

National Steps Challenge™ Youth Challenge