or https:// as an added precaution. 
As the saying goes, if you are not assessing, you are guessing. During Active Health Measuring is Knowing, you will experience a series of health and fitness assessments such as body composition, blood pressure, cardiovascular fitness, balance, flexibility, muscular strength, and muscular endurance. These assessments will help you understand your health and fitness level, as well as highlight areas where you need more attention. With the knowledge of your results as a baseline, you can set your goals and plan your training needs for a healthier you. Monitor your progress over time to track your performance and improvements during Active Health Check-in.
To find out how you fare, compare your results against the table of norms below. For exercises to improve your components of fitness, please visit https://www.activesgcircle.gov.sg/activehealth/resources/move-better.
Blood pressure is a measure of the force exerted by your heart pumping blood around your body.
High blood pressure is correlated with long term negative health implications relating to the functioning of important organs such as the heart, brain, kidney, and eyes which are key to your wellbeing and the functioning of your body.
| Blood Pressure Categories | ||||
|---|---|---|---|---|
| Normal | High-Normal | Grade 1 Hypertension | Grade 2 Hypertension | |
| Systolic BP | < 130 | 130 – 139 | 140 – 159 | 160 - 179 |
| Diastolic BP | < 85 | 85 – 89 | 90 - 99 | 100 – 109 |
Recommended programmes to improve results: Move Better programmes
Body Composition Analysis provides an analysis of standard measurements such as percent body fat and skeletal muscle mass in your body. It plays an important role in understanding your health and fitness.
There are 3 categories: “Under”, “Normal” and “Over”.
There are 3 categories: “Under”, “Normal” and “Over”.
Recommended programmes to improve results: Cardio Jam, Cardio Endurance, Nutrition Workshop
The Sit-to-Stand Test assesses your muscular endurance. Muscular Endurance is the ability of the muscles to sustain an activity without fatiguing.
Many daily activities require sufficient lower body muscular strength and endurance such as getting up from a squatting position, walking or climbing the stairs. Being able to perform the Sit-to-Stand is important for independent living as it trains your stability and reduces risk of falls.
| Age | Sit-to-Stand (Repetitions) | |||||
|---|---|---|---|---|---|---|
| Men | Women | |||||
| Below Average | Average | Above Average | Below Average | Average | Above Average | |
| 20 – 24 | ≤ 40 | 41 – 57 | ≥ 58 | ≤ 38 | 39 – 55 | ≥ 56 |
| 25 – 29 | ≤ 39 | 40 - 56 | ≥ 57 | ≤ 39 | 40 - 54 | ≥ 55 |
| 30 – 34 | ≤ 39 | 40 - 56 | ≥ 57 | ≤ 36 | 37 - 51 | ≥ 52 |
| 35 – 39 | ≤ 37 | 38 - 58 | ≥ 59 | ≤ 36 | 37 - 50 | ≥ 51 |
| 40 – 44 | ≤ 36 | 37 - 53 | ≥ 54 | ≤ 34 | 35 - 48 | ≥ 49 |
| 45 – 49 | ≤ 34 | 35 - 52 | ≥ 53 | ≤ 34 | 35 - 50 | ≥ 51 |
| 50 – 54 | ≤ 34 | 35 - 53 | ≥ 54 | ≤ 32 | 33 - 47 | ≥ 48 |
| 55 – 59 | ≤ 32 | 33 - 48 | ≥ 49 | ≤ 29 | 30 - 43 | ≥ 44 |
| 60 – 64 | ≤ 30 | 31 - 46 | ≥ 47 | ≤ 27 | 28 - 40 | ≥ 41 |
| 65 – 69 | ≤ 28 | 29 - 44 | ≥ 45 | ≤ 26 | 27 - 40 | ≥ 41 |
| 70 – 74 | ≤ 26 | 27 - 40 | ≥ 41 | ≤ 24 | 25 - 36 | ≥ 37 |
| 75 – 79 | ≤ 24 | 25 - 37 | ≥ 38 | ≤ 21 | 22 - 30 | ≥ 31 |
Recommended programmes to improve results: Balance and Muscular Fitness, Stronger at 40, CALM 1.0 (seniors 60 and above)
The Handgrip strength Test assesses your maximum isometric strength in forearms and hands. Muscular strength is the amount of force that a muscle is capable of exerting in one contraction.
Having good muscular strength can improve your overall physical ability to perform daily activities such as carrying groceries and shifting furniture, as well as promote a better quality of life.
| Handgrip strength (kg) | ||||||
|---|---|---|---|---|---|---|
| Age | Male | Female | ||||
| Weak | Normal | Strong | Weak | Normal | Strong | |
| 20 – 24 | <36.8 | 36.8 – 56.6 | >56.6 | <21.5 | 21.5 – 35.3 | >35.3 |
| 25 – 29 | <37.7 | 37.7 – 57.5 | >57.5 | <25.6 | 25.6 – 41.4 | >41.4 |
| 30 – 34 | <36.0 | 36.0 – 55.8 | >55.8 | <21.5 | 21.5 – 35.3 | >35.3 |
| 35 – 39 | <35.8 | 35.8 – 55.6 | >55.6 | <20.3 | 20.3 – 34.1 | >34.1 |
| 40 – 44 | <35.5 | 35.5 – 55.3 | >55.3 | <18.9 | 18.9 – 32.7 | >32.7 |
| 45 – 49 | <34.7 | 34.7 – 54.5 | >54.5 | <18.6 | 18.6 – 32.4 | >32.4 |
| 50 – 54 | <32.9 | 32.9 – 50.7 | >50.7 | <18.1 | 18.1 – 31.9 | >31.9 |
| 55 – 59 | <30.7 | 30.7 – 48.5 | >48.5 | <17.7 | 17.7 – 31.5 | >31.5 |
| 60 – 64 | <30.2 | 30.2 – 48.0 | >48.0 | <17.2 | 17.2 – 31.0 | >31.0 |
| 65 – 69 | <28.2 | 28.2 – 44.0 | >44.0 | <15.4 | 15.4 – 27.2 | >27.2 |
| 70 – 99 | <21.3 | 21.3 – 35.1 | >35.1 | <14.7 | 14.7 – 24.5 | >24.5 |
Recommended programmes to improve results: Balance and Muscular Fitness, Stronger at 40, CALM 1.0 (seniors 60 and above)
The Shoulder Mobility Test assesses your shoulder mobility. Mobility is the ability of your joint to move through a range of motion without pain.
Having a good shoulder mobility allows you to perform daily activities such as opening an overhead cabinet and brushing your hair to playing sports such as shooting a basketball and smashing in badminton. A good shoulder mobility can also reduce your risk of injury and pain.
| Age | Shoulder Mobility(Overlapping distance between fingertips in cm) | |||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Men | Women | |||||||||||
| Low | Average | High | Low | Average | High | |||||||
| Left | Right | Left | Right | Left | Right | Left | Right | Left | Right | Left | Right | |
| 20 – 29 | ≤ -4 | 0 | ≥ 5 | ≤ -4 | 1 | ≥ 7 | ||||||
| 30 – 39 | ≤ -9 | -3 | ≥ 4 | ≤ -2 | 2 | ≥ 8 | ||||||
| 40 – 49 | ≤ -15 | -8 | ≥ -1 | ≤ -8 | -3 | ≥ 4 | ||||||
| 50 – 59 | ≤ -19 | -11 | ≥ -5 | ≤ -9 | -5 | ≥ 0 | ||||||
| 60 – 65 | ≤ -23 | -17 | ≥ -10 | ≤ -11 | -6 | ≥ 0 | ||||||
Recommended programmes to improve results: Mobility and Flexibility
The Single Leg Balance Test assesses your balance and static posture control. Balance is the ability to control your body in an upright position whether stationary or moving.
Most of our daily activities such as walking, climbing stairs, and even standing inside a bus require balance. Having good balance not only reduces your risk of falling, but also, increases your confidence in moving independently as you age.
| Age | Single Leg Balance (Seconds) | |||||||||
|---|---|---|---|---|---|---|---|---|---|---|
| Men | Women | |||||||||
| Very Poor | Poor | Average | Good | Excellent | Very Poor | Poor | Average | Good | Excellent | |
| 20 – 24 | 3 – 5 | 6 – 17 | 18 – 41 | 42 – 98 | > 98 | 3 – 5 | 6 – 15 | 16 – 36 | 37 – 90 | > 90 |
| 25 – 29 | 3 – 4 | 5 – 14 | 13 – 35 | 36 – 85 | > 85 | 3 – 5 | 6 – 14 | 15 – 32 | 33 – 84 | > 84 |
| 30 – 34 | 3 – 4 | 5 – 12 | 13 – 29 | 30 – 74 | > 74 | 3 – 4 | 5 – 12 | 13 – 28 | 29 – 72 | > 72 |
| 35 – 39 | 3 | 4 – 11 | 12 – 27 | 28 – 62 | > 69 | 3 | 4 – 9 | 10 – 23 | 24 – 62 | > 62 |
| 40 – 44 | 3 | 4 – 9 | 10 – 21 | 22 – 54 | > 54 | 3 | 4 – 7 | 8 – 18 | 19 – 45 | > 45 |
| 45 – 49 | 3 | 4 – 8 | 9 – 19 | 20 – 48 | > 48 | 2 | 3 – 6 | 7 – 15 | 16 – 39 | > 39 |
| 50 – 54 | 3 – 4 | 5 – 7 | 8 – 16 | 17 – 39 | > 39 | 2 | 3 – 5 | 6 – 13 | 14 – 33 | > 33 |
| 55 – 59 | 2 | 3 – 6 | 7 – 13 | 14 – 33 | > 33 | 2 | 3 – 5 | 6 – 10 | 11 – 26 | > 26 |
| 60 – 64 | 1 – 3 | 4 – 6 | 7 – 14 | 15 – 48 | > 48 | 1 – 2 | 3 – 5 | 6 – 12 | 13 – 40 | > 40 |
| 65 – 69 | 1 – 2 | 3 – 5 | 6 – 12 | 13 – 40 | > 40 | 1 – 2 | 3 – 4 | 5 – 10 | 11 – 35 | > 35 |
Recommended programmes to improve results: Balance and Muscular Fitness, Stronger at 40, CALM 1.0 (seniors 60 and above)
The 3-minute step test is used to measure cardiorespiratory fitness. Cardiorespiratory fitness refers to the body's ability to supply oxygen to the muscles during sustained physical activity. This component of fitness is important for maintaining a healthy lifestyle and supporting movement in various activities. Having good cardiorespiratory fitness is associated with improved heart health, better endurance, and a reduced risk of cardiovascular diseases.
| Age | 3 Minute Step Test (bpm) | |||||
|---|---|---|---|---|---|---|
| Men | Women | |||||
| Below Average | Average | Above Average | Below Average | Average | Above Average | |
| 18 –25 | ≥ 101 | 85 – 100 | ≤ 84 | ≥ 111 | 94 – 110 | ≤ 93 |
| 26 – 29 | ≥ 104 | 87 – 103 | ≤ 86 | ≥ 112 | 95 – 111 | ≤ 94 |
| 36 – 45 | ≥ 107 | 91 – 106 | ≤ 90 | ≥ 120 | 97 – 119 | ≤ 96 |
| 46 – 55 | ≥ 113 | 94 – 112 | ≤ 93 | ≥ 125 | 102 – 124 | ≤ 101 |
| 56 – 65 | ≥ 116 | 97 – 115 | ≤ 96 | ≥ 127 | 104 – 126 | ≤ 103 |
| Above 65 | ≥ 119 | 103 – 118 | ≤ 102 | ≥ 131 | 106 – 130 | ≤ 105 |
Recommended programmes to improve results: Cardio Jam, Cardio Endurance
Active Health aims to help individuals take ownership of their health through keeping track of your fitness progress and engaging in fun community activities. Focus on taking small steps towards forming healthier habits in your daily lives!
Contact us at activehealth_experience@sport.gov.sg for more information about Active Health Experience.
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