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 Activity should you be doing?
Click on the different tabs to learn how much exercise The Singapore Physical Activity Guidelines (SPAG) recommends you do to reap health benefits!
Older Adults
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.
Preschool Children
(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.
Adults
(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
starting out
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 moreI AM
REGULARLY ACTIVE
Already enjoying an active lifestyle but ready for a bigger challenge? Explore our higher intensity workouts and more.
learn moreNew to an active lifestyle? We’ve got everything you need to know about starting out!
GREAT THINGS START
WHEN
YOU Start2Move
Start your journey to staying active and healthy by understanding what physical activity is and why it’s good for you.
Learn moreSmall steps to
moving more daily
Changing up your lifestyle can seem overwhelming. Let us help you take it one step at a time.
Learn moreLearn how to
get moving
You’re all prepped to be physically active! Explore simple workouts you can do and how to stay safe as you exercise.
Learn moreJoin the National
Steps Challenge™
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 moreAlready exercising and eager to
do
more? Discover how you
can change up
your daily routines to
be more active.
Level up your physical
activity intensity
Keep moving! Explore these fun workouts to increase your intensity and upgrade your active lifestyle with a greater variety of workouts.
Learn moreJoin the National
Steps Challenge™
Pair a compatible fitness tracking app or device with your Healthy 365 app, and clock at least 10 to 30 minutes of MVPA per day to be rewarded daily!
Learn moreWorkout Guides
Get moving anywhere,
anytime! Whether you’re looking for video guides or
step-by-step infographics,
we’ve
got you covered. With a range of intensity levels,
everyone can discover something
fun.
Explore the tabs below to access
workout videos and infographics.
Find a suitable workout for yourself or your loved ones by simply selecting the age group below.
Filter:
FITNESS CORNER WORKOUTS
Try these exercises at your neighbourhood fitness corner to get moving and stay active.
Lunchtime Office Workout
Prolonged sitting may pose health risks, so remember to take regular breaks and make these simple exercises a part of your work day!
The Ultimate 20Min Home Workout
Looking for a challenging home workout? This 20-min HIIT workout might be perfect for you!
Easy ways to clock at least 150-300 mins of exercise at home!
Try these simple tips to meet the recommendation of at least 150-300 mins of moderate-intensity aerobic physical activity weekly.
5-Day
Workout Plans
(Beginner, Intermediate,
Advanced)
Enjoy a rush of feel-good endorphins while you hit the recommended weekly goal of at least 150-300 minutes of moderate-intensity aerobic physical activity with these indoor routines.
Sit Less, Move More Workout for Kids
Put on your favourite music and get moving as a family to this fun workout!
A Super Short Warm-Up for Kids
Try this kid-friendly warm-up routine to get them ready for an active day.
Cool Down Stretches for Kids
After your workouts, do this cool-down routine to stretch your body and relax your mind.
MOVE IT CLASSES
Physical activity is important to health. Get started or even supplement your current routine with HPB’s physical activity programmes and get more from life today!
learn moreMove more with MOVE IT partnerS
Discover more ways to move with exciting programmes from our partners:
ActiveSG Circle
Programmes
Find out more about ActiveSG Sport Centres, facilities and on-site activities offered by Sport Singapore.
Learn moreActive Health Move
Better e-Workshops
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 moreActiveSG Fitness &
Sport Programmes
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 moreOur exercise playlist
Feel like heading out for a jog around the neighbourhood? Let our specially curated 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!
Fun WhatsApp/Telegram Stickers
Motivate your friends and family to stay active in the most delightful way with Jim, the Fit Potato, stickers!
