National Steps Challenge™ Season 5 is here!

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

We thank you for your patience. Our appointment booking portal on Healthy 365 mobile app is available now. You may follow this step-by-step guide to make your appointment for fitness tracker and Pokémon-themed collectible kit collection. Do update to the latest app version 4.9.1 before making the appointment.
Due to overwhelming demand, we will only be distributing the Silver Challenge fitness tracker - Axtro Fit 2 for Seniors at the Mega Roadshow @ Ang Mo Kio from 11 — 13 Oct. Seniors who wish to collect their fitness tracker at Community roadshows @ Hardcourt at Sengkang Community Club, Tampines Community Plaza and SingPost Centre Atrium will be issued with a Season 5 fitness tracker - Tempo 3C instead.
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 mega roadshows or designated collection venues. Click here to find out how to pair your new fitness tracker.
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.

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
Shout out to 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.

Be Active with Silver Challenge²
(In Honour of Merdeka Generation)

Be Active with Silver Challenge²
(In Honour of Merdeka Generation)
Receive an exclusive heart-rate monitoring fitness tracker³ and look forward to activities that will keep you motivated as you embark on your Active Ageing journey. Stay healthy today, enjoy more tomorrows!

T & C | FAQ | STEP-BY-STEP GUIDE

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. ²Only Singaporeans/Permanent Residents who are born in 1959 or earlier and have signed up for Silver Challenge will be entitled to receive an exclusive free HPB fitness tracker, 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 tracker³ or one of these compatible⁴ 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.

³Only 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. ⁴Applicable 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 compatible⁵ 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.

⁵Compatible 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 11.00am 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)SingPost Centre Atrium
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	Redhill Square (Open space between Blk 79 and Blk 85 Redhill Lane)Hougang Central Hub (next to Hougang Mall)
8 — 10 Nov 2019 11.00am to 7.30pm	Open space outside Hillion MallThe Frontier Plaza @ Pioneer
15 — 17 Nov 2019 11.00am to 7.30pm	Heartbeat@Bedok

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	950 Upper Bukit Timah Road #B2-02, Bukit Panjang DTL MRT Singapore 678213
7-Eleven @ Capitol Piazza	13 Stamford Road #B2-24 Capitol Piazza Singapore 178905
7-Eleven @ Cathay Cineleisure Orchard	No. 8 Grange Road #01-08 Cathay Cineleisure Orchard Singapore 239695
7-Eleven @ Changi Business Park	1 Changi Business Park Cres, #01-20, Plaza 8 @ CBP Singapore 486025
7-Eleven @ Clementi MRT	3150 Commonwealth Avenue West #02-01, Clementi MRT Station Singapore 129580
7-Eleven @ Dhoby Ghaut MRT	No. 11 Orchard Road #B1-18 to 22, Dhoby Ghaut MRT Station Singapore 238826
7-Eleven @ Hougang	Blk 356 Hougang Avenue 7 #01-781 Singapore 530356
7-Eleven @ Icon Village	12 Gopeng Street #01-17 to 19, Icon Village Singapore 078877
7-Eleven @ JCube	2 Jurong East Central 1 #01-17A, JCube Singapore 609731
7-Eleven @ Kembangan Plaza	No. 18 Jalan Masjid #01-05, Kembangan Plaza Singapore 418944
7-Eleven @ Lubritrade Building	No. 408 North Bridge Road #01-01, Lubritrade Building Singapore 188725
7-Eleven @ Neil Rd	41 Neil Road Singapore 088824
7-Eleven @ NEX	23 Serangoon Central #B2-16, Serangoon Central Mall Singapore 556083
7-Eleven @ Sembawang	Blk 335 Sembawang Close #01-473 Singapore 750335
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 @ UE Square	81 Clemenceau Avenue #01-24, UE Square Singapore 239917
7-Eleven @ VivoCity	No. 1 Harbour Front Walk #02-31/32, VivoCity Singapore 098585
7-Eleven @ Yew Tee	Blk 623 Choa Chu Kang Street 62 #01-216 Singapore 680623 (Next to Yew Tee MRT Station)
7-Eleven @ Yishun St 22	Blk 291 Yishun Street 22 #01-337 Singapore 760291

Feel-Good Zone @ Dhoby Ghaut

From

T & C

WHEN
19 Oct 2019 — 15 Nov 2019

WHERE
Dhoby Ghaut Transit Walkway
Concept Wallscape

Looking for more ways to move? Head down to the Feel-Good Zone @ Dhoby Ghaut now to experience the interactive human tetris game. Stand a chance to win a Polaroid Camera and a box of camera films if you are the top scorer of the week!

*Please note that HPB fitness trackers and Pokémon-themed collectible kits are not distributed at Feel-Good Zone @ Dhoby Ghaut.

T & C

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 VALUE⁶ (PER TIER)
Tier 1	750⁷	$5
Tier 2	1500⁷	$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 DURATION⁸	HEALTHPOINTS (DAILY)
10 - 19 mins	10
20 - 29 mins	25
30 mins and more	40 (max)

MVPA REWARDS	TOTAL HEALTHPOINTS (PER TIER)	REWARDS VALUE⁶ (PER TIER)
Tier 1 - 2	750⁷	$5
Tier 3 - 4	1500⁷	$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!

⁶Healthpoints 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. ⁷Computation includes bonus Healthpoints. ⁸Participants 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
These kiosks are strictly for updating of your fitness activity 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 exchange⁹ 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

⁹1-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 be replaced with 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!