National Steps Challenge™ Silver Challenge

In view of SportSG’s advisory on the Resumption of Sport and Physical Exercise & Activity for Phase Three, HPB has reviewed its physical activity programmes and is resuming those where appropriate Safe Management Measures can be put in place. Please note that Scan & Win at parks and MRT stations remain suspended.

National Steps Challenge™ will be back in 2021, look out for updates! In the meantime, participants are encouraged to continue keeping active. Whether you prefer exercising indoors or outdoors, we’ve got a workout guide you’ll like at: go.gov.sg/moveit-guides.

All Healthy 365 kiosks will not be available. Participants without smartphones may continue to sync their fitness records with the help of their family members using the “Sync for Friends” function.

ABOUT THE CHALLENGE

WHEN

26 Oct 2019 onwards

WHO CAN JOIN

Participants born in 1959 or earlier

BACK TO NATIONAL STEPS CHALLENGE^TM

1800 567 2020

1800 567 2020 stepschallenge@hpb.gov.sg

HOW TO REGISTER

STEP 1 OF 4

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

STEP 2 OF 4

Create a new profile or restore your profile if you already have one.

STEP 3 OF 4

STEP 4 OF 4

Choose the tracking device¹ you received when signing up to pair with the Healthy 365 mobile app.

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

OTHER APPS AND TRACKERS

Alternatively, use 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.

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

SILVER CHALLENGE MONTHLY LUCKY DRAW

Here’s another reason to embark on your Active Ageing journey with the Silver Challenge. As a participant⁴, you stand a chance to win up to $50 e-Vouchers at the monthly lucky draws!

What’s more? Join selected Active Ageing Programmes for an extra lucky draw chance!

Click here to find out how to sign up for Active Ageing Programmes.

CONGRATULATIONS TO OUR WINNERS

Find out if you are one of them by clicking below!

• Winners of November 2019
• Winners of December 2019
• Winners of January 2020
• Winners of February 2020
• Winners of March 2020
• Winners of April 2020
• Winners of May 2020
• Winners of June 2020
• Winners of July 2020
• Winners of August 2020
• Winners of September 2020
• Winners of October 2020

SILVER CHALLENGE WALKING TRAILS

Go for scenic walks and clock steps in our guided trail. The routes have been specially curated for you! Sign up via the Healthy 365 mobile app. Participation is strictly by registration only.

HOW TO SIGN UP

Remember to filter for “Silver Challenge Walking Trails” to find the event.

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 the intensity level of your physical activities, 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

With the heart rate monitoring fitness tracker, you can now check your heart rate continuously and easily during your physical activities! Just make sure it is charged and worn correctly on the wrist as you move throughout the day.

RECORDING YOUR FITNESS ACTIVITIES

To monitor your heart rate with 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
are 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.

These kiosks are strictly for updating of your fitness records only. Sale, exchange, or repair services of faulty heart-rate monitoring fitness trackers are not available at kiosk locations. Please refer to Authorised Service Providers for more details.

AUTHORISED SERVICE PROVIDERS
Are you looking to purchase a heart-rate monitoring fitness tracker or replace one that is lost or faulty? Find an Authorised Service Provider here.

1-for-1 exchange of HEART-RATE MONITORING FITNESS TRACKER
Collected a faulty tracker last season? Do a 1-for-1 exchange¹¹ with ease at our Customer Care Centres.

National Steps Challenge^TM Customer Care Centres
Changi City Point Genix	5 Changi Business Park Central 1, #02-06 Singapore 486038Daily: 11.00am to 9.00pm
JCube Genix	2 Jurong East Central 1 #04-15 Singapore 609731Daily: 11.00am to 9.00pm
Jubilee Square Genix	61 Ang Mo Kio Ave 8 #01-17 Singapore 569814Daily: 11.00am to 9.00pm
The CentrePoint Genix	176 Orchard Road, #03-05, Singapore 238843Daily: 11.00am to 9.00pm

¹¹1-for-1 exchange is valid within the 1-year warranty period and applicable for National Steps Challenge™ fitness tracker models only. Exchange for a different model of fitness tracker is strictly not allowed. However, participants exchanging a faulty Season 4 fitness tracker will be replaced with an Axtro Fit.

CONTRIBUTED BY

Health Promotion Board

HEALTH eSERVICES

National Steps Challenge™ Silver Challenge