The National Steps Challenge^TM Season 5 is here! In our most feel-good season ever, we want YOU to feel the amazing effects of moving more with new programme features and activities. So, start moving and see how easy it is to feel good with every move.

ABOUT THE CHALLENGE

WHEN

26 Oct 2019 to 30 Apr 2020

WHO CAN JOIN

All members of public with a valid NRIC / FIN number
At least 17 years old and above (based on birth year) at the point of registration

Announcement

The customer care centres at Bugis Junction and Tampines 1 have ceased operations since 15 Sep 2019. Please click here for details on the new customer care centres you can visit instead.
The Healthy 365 Kiosks will cease operations from 1 Sep 2020. While participants can continue to use the kiosks in National Steps Challenge^TM Season 5 (26 Oct 2019 – 30 Apr 2020), those with non-compatible smartphones are encouraged to start using the “Sync for Friends” function and set up auto-redemption of Healthpoints as soon as possible. Click here for the step by step guide.
Fitness trackers from National Steps Challenge^TM Season 1 and 2, specifically tracker models AB Fitness, Omniband, and Stride, will no longer be compatible with the Healthy 365 mobile app from 23 Oct 2019 onwards. Affected participants who are eligible to collect the new Season 5 fitness tracker are advised to do so at our roadshows or designated collection venues.
Due to enhancements and improvements made to the Healthy 365 mobile app, the minimal operating system for both Android and iOS devices would be updated to Android 6 and iOS 10 respectively with effect from 19 September 2019. To be able to continue using the Healthy 365 mobile app, please ensure that your device’s operating system is updated to meet the new minimum requirement.

Head down to our Feel-good Kiosks!

Let the excitement begin even before the season starts. Visit our Pokémon-themed feel-good kiosks to get a mood boost and stand to walk away with an exclusive Feel-good kit that includes a Pokémon-themed sticker set, $2 NTUC FairPrice e-Voucher and a motivational card! Available on a first come, first served, while stocks last basis.
Terms and conditions apply.

Date / Time	Venue
20 — 22 Sep 12.00pm to 8.00pm	Nex Basement Level 2, Plaza
24 — 26 Sep 12.00pm to 8.00pm	Bedok Mall Basement Level 2, MRT Linkway
4 — 6 Oct 12.00pm to 8.00pm	Lot One Level 1, Atrium
11 — 13. Oct 12.00pm to 8.00pm	Ang Mo Kio Hub Level 3, Opp Foodfare

What’s New This Season

From new rewards to new challenges to new collectibles – this season of National Steps Challenge^TM brings you a whole lot of new reasons to feel good!

Be Rewarded As You Move

Be Rewarded As You Move
Say hello to 2 new tiers in our MVPA category! More tiers means more chances to earn up to $50 worth of e-Vouchers this season when you clock in more higher intensity physical activities.

Receive A New Colour Display Tracker

Receive A New Colour Display Tracker
Get a brand-new heart-rate monitoring fitness tracker with color display if you are a new or eligible participant who did not collect last season’s tracker. Learn more here.

Celebrate our 5^th year with a Pokémon-Themed
Collectible Kit¹

Celebrate our 5^th year with a Pokémon-Themed Collectible Kit¹
To celebrate our 5th year, we have something special for our loyal supporters and completers! You will receive an exclusive Pokémon-themed collectible kit, made specially for you - it's our way of saying "Thank You" for sticking with us through the years.

New Silver Challenge² Tracker

New Silver Challenge² Tracker
Receive an exclusive heart-rate monitoring fitness tracker and look forward to activities that will keep you motivated as you embark on your Active Ageing journey! Stay healthy today, enjoy more tomorrows!

¹For completers and loyal supporters. “Completers” refers to participants who have finished all 6 tiers of Steps Category. “Loyal supporters” refers to participants who have joined all 4 previous seasons of National Steps Challenge^TM. Available on a first come, first served, while stocks last basis.

HOW TO REGISTER

Smartphone
Users
Non-Smartphone
Users

STEP 1

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

STEP 2

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

STEP 3

STEP 4

Choose your preferred fitness tracking device to pair with the Healthy 365 mobile app. Use the FREE heart-rate monitoring fitness tracker² or one of these compatible³ 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.

²Only 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. ³Applicable to selected fitness tracking devices compatible with Actxa®, Fitbit, Garmin Connect^TM, and Polar Flow mobile apps.

STEP 1

Head down to any of our roadshows to sign up, or sign up at the Healthy 365 kiosks from 27 Sep onwards if you have a compatible⁴ heart-rate monitoring fitness tracker.

STEP 2

Start clocking 10,000 steps and 150 minutes of MVPA with your heart-rate monitoring fitness tracker.

STEP 3

Use the ‘Sync for friends’ function on the Healthy 365 mobile app to update your fitness records using your friend’s smartphone.

Alternatively, you can update your records at any Healthy 365 Kiosks.

⁴Compatible HPB trackers models are Axtro Fit, Careeach, Careeach HR, Glide HR, Mova, Skytech, Tempo (HR), and Tempo 2 (HR).

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

COLLECT YOUR FREE HEART-RATE
MONITORING FITNESS TRACKER

Only Singaporeans / Permanent Residents who have signed up for Season 5 and have not received an heart-rate monitoring fitness tracker during Season 4 will be eligible. Available on a first come, first served, while stocks last basis.

i. If you are unable to collect your heart-rate monitoring fitness tracker in person, you may authorise someone to collect on your behalf by providing a softcopy or photocopy of your NRIC for verification during collection.

ii. Each person can collect a maximum of 3 fitness trackers (including their own).

Members of the public are encouraged to check HPB's Facebook page for updates before heading down to our roadshows. Please note that in view of overwhelming responses, queues may be suspended prior to the end of the roadshow if the waiting time exceeds the operating hours.

Date / Time	Venue
27 — 29 Sep 2019 11.00am to 8.00pm	Tampines Community Plaza (Hard court opposite Tampines 1 taxi stand)
11 — 13 Oct 2019 11.00am to 8.00pm	Ang Mo Kio (Grass field in front of Djitsun Mall)
18 — 20 Oct 2019 11.00am to 8.00pm	VivoCity Outdoor Plaza
25 — 27 Oct 2019 11.00am to 8.00pm	Punggol (Grass field in front of Punggol MRT station)

Date / Time	Venue
27 — 29 Sep 2019 11.00am to 7.30pm	Bishan East Town Centre at Block 510 Bishan Street 13Ang Mo Kio Central Stage
4 — 6 Oct 2019 11.00 to 7.30pm	Open field next to Kallang MRT stationYishun Town Square (along North Point Drive)
11 — 13 Oct 2019 11.00am to 7.30pm	Hard court at Sengkang Community ClubTampines Community Plaza (Hard court opposite Tampines 1 taxi stand)Bedok Town Square
18 — 20 Oct 2019 11.00am to 7.30pm	Open field next to Lakeside MRT stationHard court beside Keat Hong Community Club
25 — 27 Oct 2019 11.00am to 7.30pm	Kampung AdmiraltyHard Court beside Yew Tee MRT station
1 — 3 Nov 2019 11.00am to 7.30pm	Open Space outside 81 Redhill Lane MarketHougang Central Stage
8 — 10 Nov 2019 11.00am to 7.30pm	Open space outside Hillion Mall
15 — 17 Nov 2019 11.00am to 7.30pm	SingPost Centre Atrium

Please ensure that you proceed to the collection site on the pre-booked date and time only.
Walk-ins at these sites will not be entertained.

Make an appointment from 8 October 2019 onwards via the Healthy 365 mobile app.

Step-by-step guide

7-ELEVEN

MORE LOCATIONS COMING SOON!
Venue

7-Eleven @ Bukit Panjang MRT Station	950 Upper Bukit Timah Road, #B2-02, Bukit Panjang DTL MRT Station Singapore 678213
7-Eleven @ Yew Tee	Blk 623 Choa Chu Kang Street 62 #01-216 (Next to Yew Tee MRT station) Singapore 680623
7-Eleven @ Clementi MRT Station	3150 Commonwealth Avenue West #02-01, Clementi MRT Station Singapore 129580
7-Eleven @ JCube	2 Jurong East Central 1, #01-17A, JCube Singapore 609731
7-Eleven @ Lucky Plaza	No.304 Orchard Road #B1-02/03, Lucky Plaza Singapore 238863
7-Eleven @ VivoCity	No.1 Harbour Front Walk #02-31/32, VivoCity Singapore 098585
7-Eleven @ Icon Village	12 Gopeng Street #01-17 to 19, Icon Village Singapore 078877
7-Eleven @ UE Square	81 Clemenceau Avenue #01-24, UE Square Singapore 239917
7-Eleven @ Peninsula Plaza	No.111 North Bridge Road #01-36/37, Peninsula Plaza Singapore 179098
7-Eleven @ Lubritrade Building	No.408 North Bridge Road #01-01, Lubritrade Building Singapore 188725
7-Eleven @ Dhoby Ghaut MRT Station	No.11 Orchard Road #B1-18 to 22, Dhoby Ghaut MRT Station Singapore 238826
7-Eleven @ New Bridge Road	23 New Bridge Road Singapore 059389
7-Eleven @ Soo Teck (Punggol)	Blk 266C Punggol Way #01-376 Singapore 823266
7-Eleven @ Tampines Mart	No.5 Tampines Street 32 #01-19/20, Tampines Mart Singapore 529284
7-Eleven @ Kembangan Plaza	No.18 Jalan Masjid #01-05, Kembangan Plaza Singapore 418944
7-Eleven @ Changi Business Park	No. 1 Changi Business Park Crescent, #01-20 Singapore 486025
7-Eleven @ Yishun Ave 5	Blk.102 Yishun Avenue 5 #01-137 Singapore 760102
7-Eleven @ Sembawang	Blk 335 Sembawang Close #01-473 Singapore 750335
7-Eleven @ NEX	23 Serangoon Central #B2-16, Serangoon Central Mall Singapore 556083
7-Eleven @ Yio Chu Kang MRT Station	3000 Ang Mo Kio Avenue 8 #01-01, Yio Chu Kang MRT Station Singapore 569813

Prizes & rewards

Earn Healthpoints for Steps category
Redeem Healthpoints

STEPS COUNT	HEALTHPOINTS (DAILY)
5,000 - 7499	10
7,500 - 9,999	25
10,000 and more	40 (max)

STEPS REWARDS	TOTAL HEALTHPOINTS (PER TIER)	REWARDS VALUE⁵ (PER TIER)
Tier 1	750⁶	$5
Tier 2	1500⁶	$10
Tier 3 - 6	750	$5

bonus
Healthpoints!

Get 350 bonus Healthpoints if you’re a new participant of National Steps Challenge^TM Season 5 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 DURATION⁷	HEALTHPOINTS (DAILY)
10 - 19 mins	10
20 - 30 mins	25
30 mins and more	40 (max)

MVPA REWARDS	TOTAL HEALTHPOINTS (PER TIER)	REWARDS VALUE⁵ (PER TIER)
Tier 1 - 2	750⁶	$5
Tier 3 - 4	1500⁶	$10
Tier 5 - 6	1500	$10

bonus
Healthpoints!

Get 350 bonus Healthpoints if you’re a new participant of National Steps Challenge™ Season 5 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!

⁵Healthpoints can only be redeemed once from each tier. Only Healthpoints earned from National Steps Challenge™ Season 5 between 26 Oct 2019 to 30 Apr 2020 can be used to unlock each tier. All Healthpoints earned from National Steps Challenge™ Season 5 do expire. Please check the Healthpoints Summary on the Healthy 365 mobile app. ⁶Computation includes bonus Healthpoints. ⁷Participants must perform higher intensity physical activities for at least 10 minutes per session continuously in order for your MVPA duration to be clocked.

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!

CUSTOMER CARE &
HEALTHY 365 KIOSKS

HEALTHY 365 KIOSKS
You can update your fitness activity records and redeem rewards at Healthy 365 kiosks.

For locations of Healthy 365 kiosks click here.

Healthy 365 kiosks are strictly for updating your fitness activity records only. Sale, exchange or repair services of faulty heart-rate monitoring fitness trackers are not available at Healthy 365 kiosk locations. Please refer to Authorised Service Providers for more details.

HEART-RATE MONITORING FITNESS TRACKERS’ 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 exchange⁸ with ease at our Customer Care Centre, Mega roadshows or Community roadshows.

National Steps Challenge^TM Customer Care Centres
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 (Opening on 23 Sep 2019)	176 Orchard Road, #03-05, Singapore 238843Daily: 11.00am to 9.00pm
Changi City Point Genix (Opening on 23 Sep 2019)	5 Changi Business Park Central 1, #02-06 Singapore 486038Daily: 11.00am to 9.00pm

⁸1-for-1 exchange is valid within the 1-year warranty period and applicable for National Steps Challenge™ Season 4 fitness tracker models only. Participants exchanging faulty fitness tracker will receive an Axtro Fit.

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 the intensity of my physical activities?

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.

CONTRIBUTED BY

Health Promotion Board

MYHEALTH

National Steps Challenge™ Season 5 is here!