Clocking MVPA Minutes


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What Is MVPA

MVPA stands for Moderate to Vigorous Physical Activity.

Examples of MVPA activities include:

  • Brisk walking about 500m in 5 to 7 minutes
  • Cycling about 8km in 30 min
  • Effortful household chores such as vacuuming and gardening
  • Recreational badminton or doubles tennis game
  • Walking up stairs

How to Clock MVPA Minutes

To clock MVPA minutes, you need to:

  • Declare that you are physically fit to participate in physical activities.
  • Use a supported fitness tracker that can measure your heart rate.
  • Wear your tracker securely on your wrist for accurate readings.
  • Exercise at the right intensity for at least 10 minutes without stopping.
    • You need to reach at least 64% of your maximum heart rate during your workout.
    • Your maximum heart rate is 220 minus your age.
    • For example, if you are 60 years old, your maximum heart rate is 160. To clock MVPA minutes, your heart rate should stay at 102 or higher (64% of your 160 maximum heart rate) for at least 10 minutes.

If your MVPA minutes are not being recorded, please manually activate workout mode on your tracker. MVPA will only be recorded if exercise at the right intensity for at least 10 minutes continuously.

Tip: You can check your MVPA minutes through your Healthy 365 dashboard.

How to Start Safely

If you are new to exercise or have a chronic condition, start slow and increase gradually. 

For example, you can:

  • Get off one bus stop earlier and walk home.
  • Take the stairs instead of the lift.
  • Aim for 5,000 steps and 10 minutes of MVPA to start.
  • Slowly increase your distance and speed for walking. 

Note: If you have a chronic condition, do check with your doctor before starting any exercise. They can help you plan activities that are safe and suitable for you.