ABOUT THE CHALLENGE

Ever wondered what happens inside your body when you move? Watch the video to see how a little more movement
can make you feel good from your head to your toes.

WHAT

National Steps Challenge^TM rewards you for staying active daily. Simply clock steps and
Moderate to Vigorous Physical Activity (MVPA) minutes to earn instant rewards every day, all year round.

WHEN

Challenge Period:
From 1 Apr 2022
Registration Period:
From 24 Mar 2022

WHO CAN JOIN

Anyone who meets the following criteria:

a) Singaporeans and PRs with a valid NRIC, or foreigners with a valid FIN
b) Aged 17 years or older (based on birth year) at point of registration

EARLY BIRD SPECIAL

Earn extra 300 Healthpoints by clocking 10,000 steps daily for 3 days between 1-10 Oct 2021. Click here if you would like a Season 5 fitness tracker to take part in the Early Bird Special.

WHAT’S NEW

Earn instant daily rewards all year round with the fresh mechanics.

Fresh mechanics
No more reward tiers, no more seasons, just non-stop fun! Everyone, even completers from previous National Steps Challenge^TM seasons, can now join and earn rewards.

Get rewarded with the new Sleep Challenge

Instant daily rewards
Clock 10,000 steps and/or 30 minutes of Moderate to Vigorous Physical Activity (MVPA) daily to maximise the rewards you can earn every day!

All year round
Keep moving, feel good everyday, all year round!

Feel good and get healthier

Our bodies are designed to move. Keeping active everyday by clocking 150 minutes of Moderate to Vigorous Physical Activity (MVPA) per week can help:

Reduce stress and anxiety for overall mental wellbeing

Improve balance and coordination

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

Tone up your body so you look and feel good

Strengthen bones, muscles, and joints

Control and maintain healthy weight

We have curated an exciting array of workouts to get you moving more.
These exercises can often be done at home. Click here to get started!

Check out these articles to learn more about the benefits that moving more has on your mind and body!

Clock Steps and Get Rewards

Daily REWARD MILESTONES FOR STEPS	TOTAL DAILY HEALTHPOINTS¹
5,000 - 7,499	10
7,500 - 9,999	25
10,000 and more	40 (max)

Achieving at least 10,000 steps per day for 30 days will earn you 1,200 Healthpoints!

STEPS REWARDS	TOTAL HEALTHPOINTS (PER TIER)	REWARDS Value (PER TIER)
Tier 1	750²	$5
Tier 2	1,500²	$10
Tier 3 - 6	750	$5

bonus
Healthpoints! BONUS HEALTHPOINTS!

Get a sign-up bonus of 80 Healthpoints when you sign up for National Steps Challenge^TM and clock your first 1,000 steps in a day!

Click here to learn more about how to redeem Healthpoints.

¹Healthpoints earned from clocking reward milestones for steps will be directly credited to participant's e-wallet upon successful sync. Please note that earned Healthpoints have an expiry date - check the Healthpoints Summary section on your Healthy 365 app for more details.

Do MVPA and Get Rewards

You need to do at least 10 minutes of MVPA continuously per session in
order for your MVPA minutes to be clocked.

Daily REWARD MILESTONES FOR MVPA	TOTAL DAILY HEALTHPOINTS¹
10 - 19 mins	10
20 - 29 mins	25
30 mins and more	40 (max)

Achieving at least 30 mins of MVPA per day for 30 days will earn you 1,200 Healthpoints!

MVPA REWARDS	TOTAL HEALTHPOINTS (PER TIER)	REWARDS Value (PER TIER)
Tier 1 - 2	750²	$5
Tier 3 - 6	1500²	$10
Tier 5 - 6	1500	$10

Click here to learn more about how to redeem Healthpoints.

¹Healthpoints earned from clocking reward milestones for MVPA will be directly credited to participant's e-wallet upon successful sync. Please note that earned Healthpoints have an expiry date - check the Healthpoints Summary section on your Healthy 365 app for more details.

Light intensity	Medium intensity	Vigorous Intensity
Monitor your heart rate to identify which intensity level your workout falls under.
Maximum Heart-rate = 220 - Your Age
57% — 63%	64% — 75%	76% — 95%
Calculate your heart-rate ranges Maximum Heart-rate (bpm)
Light intensity	Medium intensity	Vigorous Intensity
—	—	—

HOW TO SIGN UP

Need assistance ? Click here for more support

Note: National Steps Challenge™ Season 6 participants will receive an auto prompt in your
Healthy 365 app on 1 Apr 2022 to accept a new set of Terms and Conditions and complete a Get Active Questionnaire (GAQ). Follow the on-screen instructions and you will be signed up for the refreshed National Steps Challenge^TM!

Step 1

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

Step 2

Use your friend/family’s smartphone to update your fitness records on the Healthy 365 app. Here’s how:

Log out of your friend/family’s account by going to the “Profile” tab and tap on the “Settings” icon on the top right corner
Scroll down to the bottom of the page and tap on “Log out”.
Next, restore your profile.
Do note that a 4-digit One-Time-Pin (OTP) will be sent via SMS to the mobile number indicated in the user’s account with every new log in.

TIPS TO MOVE MORE

You can hit your health goals without hitting the gym. It’s simple. Try these easy tips to add
a little more movement into your daily routine and feel good from within.

How to walk more?

How to do more MVPA?

Get up and walk as you take a work call.

Put on some music and groove.

Instead of ordering food,
walk to the eatery and take away.

Too busy to go out for a run?
Try skipping rope at home.

Make more trips to the
kitchen to drink water.

Watching TV?
Do sit ups or crunches between episodes.

Move it with these workout videos

Need to spice up your workout routine? Try our fun and easy online classes below.
Just follow along and get your sweat on!

Megadanz® [Anywhere, Anytime Workouts]

Beginner Bodyweight Exercises

Cardio Blast

Pilates [Anywhere, Anytime Workouts]

For more free workouts guides, click here.