Get Moving with Moderate to Vigorous Physical Activity
Ever wondered what’s considered moderate or vigorous physical activity?How much exercise should you do? Learn the answers in this short video and achieve your activity goals today!
How much Physical Activityshould you be doing?
Click on the different tabs to learn how much exercise The Singapore Physical recommends you do to reap health benefits! Activity Guidelines (SPAG)
Through user-friendly infographics and tips, SPAG empowers older adults to find opportunities to stay active while building their muscular strength and functional balance. It is important to regularly participate in a variety of activities at this life stage as it can help older adults better manage frailty and common lifestyle chronic diseases like diabetes and hypertension.
Engaging in a sufficient amount and variety of physical activities and limiting sedentary behaviour can help older adults achieve a better quality of life.
Pregnant & Postpartum Women
Engaging in a variety of physical activities and reducing sedentary behaviour remains important during and after pregnancy as the health benefits outweigh the associated risks. Regular physical activity can help minimise excessive pregnancy-related weight gain and improve mental wellbeing postpartum.
Accompanied by their doctor’s advice where appropriate, pregnant and postpartum women will find the SPAG helpful for its bite-sized suggestions on how to stay active.
Persons with Disabilities
For persons with disabilities, staying active can help improve and manage their conditions. Regularly engaging in a variety of physical activities and reducing sedentary behaviour is important as the health benefits outweigh the associated risks.
Housed in a user-friendly infographic, the SPAG’s stay-active tips for this group include taking a phased and adapted approach as well as choosing group activities to leverage the support and motivation from peers.
(0-6 years old)
SPAG helps parents and caregivers recognise the importance of movement for children right from birth, before they even start learning to walk. The guidelines provide tips on how preschool children can gradually accumulate more physical activity as they grow by engaging in a variety of activities and limiting sedentary time.
Meeting these recommendations helps build the foundation for preschool children to stay active and promote the development of movement skills.
School Children & Youths
(7-17 years old)
SPAG promotes the importance of engaging school children and youths in a variety of physical activities and limiting their sedentary behaviour, both during school and leisure time. Meeting these recommendations promotes the development of movement skills, stronger muscles and bones,and better cognitive function, which could contribute to their school performance.
Developing active habits from young can better prepare and help children to continue leading an active lifestyle as they transit towards adulthood.
(18-64 years old)
SPAG highlights that adults obtain substantial health benefits when they engage in moderate-intensity aerobic physical activity of between 150 and 300 minutes per week, which can be accumulated from any duration of activity throughout the week. On top of this, SPAG also recommends that adults engage in a variety of other activities to reap the additional health benefits, such as exercises for developing muscular strength and light-intensity activities to breakup sedentary periods.
Every minute moving counts,and engaging in a variety of activities helps promote better physical and mental health outcomes.
Now that you’re ready, how active are you?
I am just
Unsure how to begin or just starting out? Get to know more about physical activity and explore basic exercises to kickstart your fitness journey.learn more
Already enjoying an active lifestyle but ready for a bigger challenge? Explore our higher intensity workouts and more.learn more
Not sure where to start? Get support from trained instructors for beginner-friendly step-by-step workouts and learn about physical activity 101s in our all-new Start2Move programme!
Book your session via the Healthy 365 app now! To search for the programme, simply tap on “Explore” and then “Events”, type “Start2Move” into the search bar.
You can also check out our workout guides to start on a workout routine.
Join the National
Just starting out on being active? Pair a compatible fitness tracking app or device with your Healthy 365 app and clock at least 5,000 steps in your daily routine!Learn more
Get moving anywhere, anytime! Whether you’re looking for video guides or step-by-step infographics,
Explore the tabs below to access workout videos and infographics.
Move more with MOVE IT partnerS
Discover more ways to move with exciting programmes from our partners:
Active Health Move
Keep fit and stay healthy with Move Better e-workshops! Improve your balance, muscular strength and endurance to live life to the fullest. Guided by Active Health Coaches, you will learn how to build your own training regime, with your own equipment, right in your own home!Learn more
ActiveSG Fitness &
Be spoilt for choice! ActiveSG offers a wide array of sport and physical activity programmes for all fitness levels. There are programmes for individuals, families and children who want to have fun while keeping fit. Join one near you today!Learn more
Our exercise playlist
Feel like heading out for a jog around the neighbourhood? Let our speciallycurated list of energy-boosting songs accompany you! Complete the entire playlist while working out to achieve the daily recommended goal of at least 30 mins of Moderate to Vigorous Physical Activity!