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, Singapore Physical Activity Guidelines 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 Singapore Physical Activity Guidelines 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 Singapore Physical Activity Guidelines’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)
Singapore Physical Activity Guidelines 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)
Singapore Physical Activity Guidelines 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)
Singapore Physical Activity Guidelines 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, Singapore Physical Activity Guidelines 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!
Start2Move
Not sure where to start? Start2Move is a 6-week starter programme that helps you pick up the know-hows to build a regular exercise routine. Learn basic exercise techniques from fitness instructors in a safe environment alongside like-minded peers!
Learn moreGREAT 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.
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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
MOVE MORE WITH PARTNERS PROGRAMME
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
Let our specially curated list of energy-boosting songs accompany you 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!
