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™ rewards you for staying active daily. Simply clock steps and
Moderate to Vigorous Physical Activity (MVPA) minutes and be rewarded daily!

WHEN

Challenge Period:
From 1 Apr 2022

WHO CAN PARTICIPATE

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

Please note that the Challenge mechanics are designed based on the latest Singapore Physical Activity Guidelines recommendations for individuals aged 18 years old and above.

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.

REVISIONS TO NATIONAL STEPS CHALLENGE™

Intensify your moves and be rewarded daily!

Why are there changes?
The Challenge has been modified and streamlined to nudge participants towards achieving the recommended physical activity duration and intensity of at least 150 minutes of Moderate to Vigorous Physical Activity (MVPA) per week in the Singapore Physical Activity Guidelines.

Those who are just starting out, or are unable to undertake more intensive physical activity can aim to incorporate 5,000 steps into your daily routine to be rewarded. For the more active participants, you can engage in more MVPA regularly and receive rewards for clocking 10 to 30 minutes of MVPA daily.

Why you
should participate

Feel good and get healthier

Our bodies are designed to move. Staying active every day by clocking at least
150 minutes of Moderate to Vigorous Physical Activity (MVPA) per week can help:

Reduce stress and anxiety for overall mental
well-being

Improve balance and flexibility

Reduce the risk of cardiovascular diseases,
diabetes and certain cancers

Improve sleep quality

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!

Move 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	15
30 mins and more	20 (max)

Total daily Healthpoints indicated for each MVPA milestone include Healthpoints awarded for the previous milestone, e.g. the 15 Healthpoints awarded for the second milestone (20-29 mins) are inclusive of the 10 Healthpoints awarded for the first milestone (10-19 mins). You can earn up to 20 Healthpoints per day for clocking MVPA.

Daily REWARD MILESTONES FOR STEPS	TOTAL DAILY HEALTHPOINTS¹
5,000 and more	10 (max)

The maximum amount of Healthpoints that can be earned per day in the Challenge is 30 Healthpoints.

bonus
Healthpoints! BONUS HEALTHPOINTS!

Get a sign-up bonus of 80 Healthpoints when you sign up for National Steps Challenge™ 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.

bonus
Healthpoints! BONUS HEALTHPOINTS!

Get a 350 Healthpoints sign-up bonus if you’re new to National Steps Challenge™, or if you have not completed “MVPA Rewards" Tier 1 in previous seasons!

Unlock Tier 3 and 4 of “MVPA Rewards” to earn extra 300 Healthpoints each!

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
—	—	—

¹Only Healthpoints earned from National Steps Challenge™ Season 6 between 01 Oct 2021 - 31 Mar 2022 can be used to unlock each tier. Returning participants will start Season 6 on the last tier that they unlocked in previous seasons. All Healthpoints earned will only be credited into participant’s e-wallet once each tier has been completed. Please note that all Healthpoints earned will expire - check the Healthpoints Summary section on your Healthy 365 app for more details. ²Computation includes bonus Healthpoints.

Clock Steps and Get Rewards

REWARDS STRUCTURE

Daily REWARD MILESTONES FOR STEPS	TOTAL DAILY HEALTHPOINTS¹
5,000 and more	10 (max)

bonus
Healthpoints! BONUS HEALTHPOINTS!

Get a sign-up bonus of 80 Healthpoints when you sign up for National Steps Challenge™ 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.

¹Only Healthpoints earned from National Steps Challenge™ Season 01 Oct 2021 - 31 Mar 2022 can be used to unlock each tier. Returning participants will start Season 6 on the last tier that they unlocked in previous seasons. All Healthpoints earned will only be credited into participant’s e-wallet once each tier has been completed. Please note that all Healthpoints earned will expire - check the Healthpoints Summary section on your Healthy 365 app for more details. ²Computation includes bonus Healthpoints.

TIPS TO MOVE MORE

Increase the intensity of your moves with Moderate to
Vigorous Physical Activity (MVPA) for better health

Ever wondered what’s considered moderate or vigorous physical activity? How much
MVPA should you do? Learn the answers in this short video and check out our resources
to help you move more and meet your MVPA goals!

You can hit your health goals without hitting the gym. It's simple. Try these easy tips to integrate
a little more movement into your daily routine and break up sedentary behaviour!
Move more, feel good from within.

Just starting out?
Try these out to make moving more a habit!

Ready to move more?
Try these out to hit your MVPA goals!