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Burn Calories With Every Step

Make taking steps a part of your everyday lifestyle.

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BURN CALORIES WITH EVERY STEP

Every step you take not only brings you closer to your health goals, but it also adds to the total number of calories burnt during the day. So make steps a part of your everyday lifestyle.

 

Not all activities featured will translate into actual steps for the National Steps Challenge™. The HPB steps tracker may have trouble detecting exercises and activities such as rowing, cycling and swimming accurately (during which you may not wear the device).

AIM FOR 10,000 STEPS EVERYDAY!

Morning
Cycling to/from work for 60mins

 

Afternoon
Walking in office for 30mins

 

Evening/Night
Washing and cleaning up for 30mins

DID YOU KNOW?
 

There’s More To Steps Than You Think
Have you ever considered the health benefits behind the steps that we take?

STEP UP FOR BETTER HEALTH
STEP IT UP TO 10,000 STEPS A DAY
 

We all have different lifestyles but that doesn’t mean we can’t add some steps into our everyday. Whatever your fitness level, we have a recommended range of activities to help you step your way to a healthier and more active lifestyle.

At Home
AT HOME

Carrying groceries
for 10mins

1 Har gow
(27kcal)

General cleaning/sweeping for 30mins

1 Bergedil potato patty
(110kcal)

Doing multiple household chores all at once
for 60mins

Tausuan with youtiao
(288kcal)

Outdoor
OUTDOOR

Walking from house to car or bus for 15mins

1 stick of mutton satay
(43kcal)

Walking leisurely
for 45mins

1 roti prata kosong
(176kcal)

Cycling to/from work
for 60mins

Ice-blended green tea with whipped cream
(245kcal)

Running 5km
for 30mins

1 Nonya dumpling
(315kcal)

Running 7km
for 42mins

Horlick dinosaur
(449kcal)

Dance aerobics
for 60mins

Nasi lemak packet with rice, egg, ikan bilis and sambal chilli (494kcal)

Sports & Exercise
SPORTS & EXERCISE

Playing table tennis
for 30min

Yoghurt with fruits
(130kcal)

Playing badminton
for 30mins

Tauhuey with sugar syrup
(183kcal)

Dancing (ballet, modern, jazz etc) for 60mins

1 Chicken curry puff
(339kcal)

Playing basketball
for 60mins

Mee soto
(433kcal)

Martial arts/Kickboxing
for 60mins

Roasted duck rice
(693kcal)

Playing soccer
for 90mins

Laksa
(696kcal)

WANT TO ADD MORE STEPS IN YOUR LIFE?

Join us at FREE HPB Physical Activity programmes e.g. Sunrise in the City, Fitness@Work, Sundays@the Park and more!

FIND OUT MORE

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Burn Calories With Every Step
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