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Discover Active Health
Your Path to Living Better & Healthier Through Sport

 

Start Your Journey -
Get Moving for a Healthier You

Welcome to Active Health, an initiative by Sport Singapore (a community partner of HealthierSG). We're on a mission to infuse every corner of our community with health and wellness. Let’s embark on this journey together, focusing on these three vital areas:

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Meet Your Guides -
Achieve Your Health Goals with Our Coaches

Every journey needs a guide. Our friendly Active Health Coaches are here to support you every step of the way. Trained by Exercise is Medicine© Singapore and Wellcoaches®, they’ll understand your starting point, recommend the best exercises for your needs, and offer advice to help you reach your health and wellness goals. With us, you’re in a safe, supportive environment where you can feel confident and motivated.

 

Start your journey with Active Health today!

Explore our 9 Active Health Labs across Singapore.

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Embrace the Adventure -
Live Actively with SPAG

Understanding SPAG (Singapore Physical Activity Guidelines)

The Singapore Physical Activity Guidelines (SPAG) are designed to help you move more and feel great! SPAG recommends that adults (18 to 64 years old) and seniors (65 years old and above) aim for:

Aerobic Activity: At least 150-300 minutes of moderate-intensity aerobic activity per week, including activities like brisk walking, cycling, or swimming.

Muscle-Strengthening Activities: Engage in muscle-strengthening activities at least 2 times a week to build and maintain muscle strength.

Exercise Intensity Levels

Understanding different activity intensities helps tailor your workouts to match your fitness goals and abilities. Here’s a quick guide:

Intensity_chart

Strengthen Your Resolve -
Tips for Building Strength

To thrive on your journey, you need strength. Here are some friendly tips to help you strengthen your muscles, bones, and joints, whether you’re an adult or a senior:

Use Resistance Bands: Adding resistance bands to your strength training routine is an excellent way to build muscle. Start with a band with lower resistance and gradually increase the resistance as you get stronger.

For Adults Over 50: Include multi-component physical activities that focus on strength and functional balance at least 3 days a week. This helps maintain muscle mass and improve overall stability.

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Resistance Bands in a Nutshell

Resistance bands are elastic bands used for strength training and physical therapy. They come in various sizes, lengths, and resistance levels, making them perfect for a wide range of exercises. Engaging in strength training exercises twice a week helps you meet the SPAG guidelines, ensuring you enjoy all the benefits and maintain good health.

Discover the Power -
Benefits of Strength Training

Strength training is a fantastic way to boost your overall health and well-being. Here are some amazing benefits:

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Ready to Get Started? Let’s Begin!

Explore our expert-led exercise videos and articles for a variety of resistance band workouts.
Let's Get Active now and start your journey to a healthier you!

Active Health Strength Training Workout

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  • Strength Training

Strength Training:
Chest Muscles

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  • Strength Training

Strength Training:
Neck, Shoulders, and Upper Back

Resistance Band Workout

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  • First Light

First Light: Resistance Band
Upper Body Exercise

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  • First Light

First Light: Resistance Band
Lower Body Exercise

First Light Cardio Workout

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  • First Light

First Light: Resistance Band
Upper Body Cardio Exercise

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  • First Light

First Light: Resistance Band
Lower Body Cardio Exercise

Explore our strength training videos in this playlist.

Discover more about strength training for seniors in this article.

Explore Workshops for a Healthier You

Our wellness programmes are designed to help you reach your health goals effectively and sustainably. Learn more about our various Active Health workshops and programmes here:

  • Fitness and Health Assessment: Understand your current fitness level and health status.
  • Balance and Muscular Fitness: Improve your balance and muscle strength.
  • Mobility and Flexibility: Enhance your range of motion and prevent injuries.
  • Cardio Jam: Boost your cardiovascular health with fun, energetic workouts.
  • Stronger at 40: Maintain strength and vitality as you age.
  • Combat Age-related Loss of Muscle 1.0: Fight muscle loss with targeted exercises.

Discover More Exercise Resources

Active Health offers a variety of exercise playlists to help you incorporate fitness into your daily routine, no matter your age or fitness level. Dive into our specially curated video playlists to kickstart your journey to better health.

 

Stay Connected with Active Health

Active Health supports your journey to better health. Explore our resources, join our community, and stay updated with our latest programmes, tips, and motivation. Follow us on social media and be inspired by our community of health enthusiasts.

 
ActiveSG Circle

ActiveSG Circle aims to inspire and empower ActiveSG members to live better through sport. With a variety of content: from event listings, classes and programmes, to editorial articles and an extensive library of video content, ActiveSG Circle is at the pulse of all things sport, fitness and wellness, providing Singaporeans with a gateway to an active and sporty lifestyle.

© 2025 Sport Singapore, Last Updated 1 July 2024