National Steps Challenge™ Campus Challenge

In line with the elevated set of safe distancing measures announced by MOH on 3 April 2020, all HPB’s on-ground events and activities that have been cancelled/suspended since 26 March, 2359 hours will remain so until 4 May 2020 (inclusive).

Campus Challenge will continue until 30 April 2020, and participants are encouraged to keep active even while staying at home. Online resources offering tips on staying active are available at go.gov.sg/swtss-stayactive.

We seek your understanding that the following services will be affected:

All National Steps Challenge^TM Customer Care Centres will be closed from 7 April to 4 May 2020 (inclusive). Participants who wish to exchange their faulty HPB fitness trackers may do so when services at the Customer Care Centres resume. Fitness tracker warranties that expire during the closure period will be extended to facilitate tracker exchanges after the Customer Care Centres resume their services. Participants who require assistance during this period may contact us at stepschallenge@hpb.gov.sg.
All Healthy 365 kiosks will not be available from 7 April to 4 May 2020 (inclusive). Participants without smartphones may continue to sync their fitness records with the help of their family members using the “Sync for Friends” function.

HPB will continue to closely monitor the evolving COVID-19 situation and take guidance from MOH’s advisories which can be found on www.moh.gov.sg.

ABOUT THE CHALLENGE

WHEN

3 Feb 2020 - 30 Apr 2020

Registration Period

Now until 24 January 2020, 11.59pm

In order to be eligible for the Campus Challenge, universities need to commit to having at least 8 faculties participate in the Challenge. Each faculty must meet the following minimum sign up numbers:
• 250 participants* or 15% of the faculty size, whichever is lower
• Should 15% of the faculty size be lesser than 50, the faculty must meet minimum 50 participants

*Participants must be a current student and/or staff of NUS and/or NTU and at least 17 years old at the time of registration. All Campus Challenge participants will also be automatically signed up for the National Steps Challenge^TM Season 5.

BACK TO NATIONAL STEPS CHALLENGE^TM

1800 567 2020

1800 567 2020 stepschallenge@hpb.gov.sg

HOW TO REGISTER

Step 1 of 5

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

Step 2 of 5

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

Step 3 of 5

Sign up for Campus Challenge under the “Challenges” tab.

Step 4 of 5

Enter your faculty’s unique 6-digit entry code to join the challenge. Find the entry code here.

¹Only Singaporeans / Permanent Residents who have signed up for the National Steps Challenge^TM 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.

Step 5 of 5

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^TM 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, you may use one of these compatible² mobile apps and fitness trackers.

National Steps Challenge^TM 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^TM 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^TM, and Polar Flow mobile apps.

PRIZES & REWARDS

May the best faculty win in both Steps and MVPA leaderboards! Exciting rewards await each victorious faculty in the following categories:

Category	Rewards
Faculty with the Highest Overall Daily Average Step Count	$1,500³
Faculty with Highest Overall Weekly MVPA Minutes	$1,000³
Faculty with the Highest Percentage of Sign-ups	$500³

³Disbursement mode and breakdown of the rewards will be determined by the respective Universities.

Participants who clock at least 10,000 steps a day will be entitled to play the daily Tap & Win⁴ game.

All you have to do is to sync your fitness record to the Healthy 365 mobile app to unlock the Tap & Win feature, and stand to win prizes like e-Vouchers and Healthpoints!

⁴Students who are participating in both the Youth Challenge and Campus Challenge will only get one Tap & Win chance for every day that they clock 10,000 steps.

ENTRY CODES

Find your faculty’s entry code to join the challenge!

National University of Singapore

Team Name	Entry Code
FASS - Faculty of Arts and Social Science	100W01
BIZ - School of Business	100U02
COM - School of Computing	100S03
SCALE - School of Continuing and Lifelong Education	100Q04
DEN - Faculty of Dentistry	100O05
SDE - School of Design and Environment	100M06
FOE - Faculty of Engineering	100K07
NGS - NUS Graduate School of Integrative Sciences and Engineering	100I08
LAW - Faculty of Law	100G09
MED - Yong Loo Lin School of Medicine	100X10
YSTCOM - Yong Siew Toh Conservatory of Music	100V11
SSHSPH - Saw Swee Hock School of Public Health	100T12
LKYSPP - Lee Kuan Yew School of Public Policy	100R13
FOS - Faculty of Science	100P14
USP - University Scholars Programme	100N15
YALENUS - Yale-NUS College	100L16
DUKENUS - Duke NUS Medical School	100J17
ADMIN - University Admin	100H18

Nanyang Technological University

Team Name	Entry Code
ADM - School of Art, Design and Media	200V01
ASE - The Asian School of the Environment	200T02
CEE - School of Civil and Environmental Engineering	200R03
EEE - School of Electrical and Electronic Engineering	200P04
IGS - Interdisciplinary Graduate Programme	200N05
MAE - School of Mechanical and Aerospace Engineering	200L06
MED - Lee Kong Chian School of Medicine (LKCSoM)	200J07
MSE - School of Materials Science and Engineering	200H08
NBS - Nanyang Business School	200F09
NIE - NIE + Sports Science & Management	200W10
SBS - School of Biological Sciences	200U11
SCBE - School of Chemical and Biomedical Engineering	200S12
SCSE - School of Computer Science and Engineering	200Q13
SOH - School of Humanities	200O14
SPMS - School of Physical and Mathematical Sciences	200M15
SSS - School of Social Sciences	200K16
WKW - Wee Kim Wee School of Communication and Information	200I17
MSO + Researchers	200G18

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.

HEALTHY 365 KIOSKS
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.

AUTHORIZED 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

MYHEALTH

National Steps Challenge™ Campus Challenge