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Step into the AHrena

AHrena, a blend of “Active Health” (AH) and “arena”, is an inspiring fitness challenge that empowers everyone to discover their potential through science-backed, fun, and educational activities.

Staying active isn’t just for athletes—anyone can rediscover the joy of moving their body, build confidence, and enjoy a vibrant, fulfilling life.
 
The Active Health Community Fitness Challenge (AHrena) is a gateway to discovering your potential through a series of engaging and educational fitness activities across five core components designed to inspire and empower you:

Cardiovascular Fitness: Essential for overall heart health and endurance.

Muscular Strength: Crucial for maintaining independence and performing everyday tasks with ease.

Balance: Important for preventing falls and enhancing coordination.

Agility: Enhances quick and efficient movement, beneficial in various sports and daily activities.

Muscular Power: Vital for explosive movements and overall physical performance.

  • cardio CARDIO
  • STRENGTH STRENGTH
  • Balance BALANCE
  • AGILITY AGILITY
  • POWER POWER
CARDIO
What is it?

Cardiovascular fitness is the ability of the circulatory system to deliver the oxygen muscles need.

Why is it important?

Good cardiovascular fitness enhances overall exercise capabilities and sustains physical activity longer without experiencing fatigue.

Relating back to daily activities:

• Sports: Improves sport performance.
• Daily activities: Eases tasks like household chores.

*SPAG: Perform 150-300 minutes of moderate-vigorous aerobic physical activity per week for optimal heart health.

*SPAG (Singapore Physical Activity Guidelines)

Cardio Table Scoreboard

Cardio Exercises in Action

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Cardio Jog Punches
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Cardio Low Box Runner Burpee
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Cardio Mountain Climbers
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Cardio Standing Bicycle Crunches

Programmes to Improve Cardiovascular Fitness

Cardio Jam
Cardio Endurance
STRENGTH
What is it?

Muscular strength is the ability of muscles to exert force against resistance.

Why is it important?

Critical for daily functional activities and combating muscle loss with age (sarcopenia).

Relating back to daily activities:
• Sports: Enhances lifting capabilities.
• Daily activities: Aids in lifting and moving objects.

*SPAG: Perform resistance exercises targeting major muscle groups at least 2 days a week at moderate or vigorous intensity for stronger muscles, bones, and joints.

*SPAG (Singapore Physical Activity Guidelines)

Strength Table Scoreboard-1

Muscular Strength Exercises in Action

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Muscular Strength Walking Lunges Front & Back
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Muscular Strength Renegade Rows
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Muscular Strength Deadbug
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Muscular Strength Pulse Squats

Programmes to Improve Muscular Strength

Balance and Muscular Fitness
Stronger at 40
Combat Age-Related Loss of Muscle (CALM) 1.0 & 2.0
BALANCE
What is it?

Balance is the ability to control body movement in an upright position.

Why is it important?

Crucial for daily activities and reducing fall risks.

Relating back to daily activities:
• Sports: Improves stability in dynamic sports.
• Daily activities: Maintains balance during movement.

*SPAG: Individuals over 50 years should engage in functional balance-focused activities at least 3 days a week at moderate or greater intensity.

*SPAG (Singapore Physical Activity Guidelines)

Average Score Board

Scores are currently unavailable as this is a new activity. Stay tuned for future updates!

 

 

Balance Exercises in Action

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Dynamic Balance 3-Direction Step Outs
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Dynamic Balance Single Leg Dead Lift to Overhead Push
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Dynamic Balance Side Lunge with Knee Raise
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Dynamic Balance Tandem Walk

Programmes to Improve Balance

Balance and Muscular Fitness
AGILITY
What is it?

Agility allows quick, controlled movement changes in response to stimuli.

Why is it important?

Enables swift and precise movements, essential in sports and daily life.

Relating back to daily activities:
• Sports: Swift direction changes in competitive settings.
• Daily activities: Manoeuvring through crowded spaces.

*SPAG: Include varied multicomponent activities to enhance agility and movement flexibility.

*SPAG (Singapore Physical Activity Guidelines)

Agility Table Scoreboard

Agility Exercises in Action

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Agility Ickey Shuffle
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Agility Triangle Drill
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Agility Ladder Hops
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Agility In In Out Out

Programmes to Improve Agility

Cardio Jam
POWER
What is it?

Muscular power is the ability to apply maximum force as quickly as possible.

Why is it important?

Enhances athletic performance and reduces injury risks.

Relating back to daily activities:
• Sports: Executing explosive moves like jumps.
• Daily activities: Picking up walking pace when required and making swift movements to avoid obstacles.

*SPAG: Incorporate diverse activities or sports to boost muscular power and overall performance.

*SPAG (Singapore Physical Activity Guidelines)
 

Power Table Scoreboard

Muscular Power Exercises in Action

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Muscular Power Broad Jump
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Muscular Power Reverse Lunge to Knee Drive
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Muscular Power Lateral Power Slam
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Muscular Power Tuck Jump

Programmes to Improve Muscular Power

Balance and Muscular Fitness

Active Health MAP:

Assess, Strengthen, Move Better

Discover your body's movement potential with Active Health MAP (Mobility Assessment Programme), an innovative, evidence-based approach to understanding and improving how you move your body.

Designed to bring the community together, Active Health MAP assesses and enhances your mobility, stability, and functional movement patterns through fun, interactive activities in a 30-minute session perfect for everyone!

Active Health MAP (Mobility Assessment Programme) features three core components designed to assess and enhance how your body moves:

Mobility: Improves your joints’ ability to move freely and efficiently — essential for daily movement and injury prevention.

Stability: Strengthens your control and balance, helping you stay steady during both simple and complex movements.

Functional Movement Patterns: Evaluates how well your body performs basic movement sequences like bending, twisting, and reaching — the foundation for both sports and daily life.

  • Upper Back
  • Shoulder Joint
  • Shoulder Blade
  • Hip & Spine
  • Hip
  • Ankle
  • Lower Limb

Upper Back

Assessment Exercise: Side to Side Pass
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What is it?

Thoracic spine mobility is the ability to rotate and move your mid-back freely.

Why is it important?

It improves posture, supports spinal health, and eases strain on your back and neck.

Daily relevance:

• Sports: Boosts rotation in tennis, swimming, and golf.
• Daily: Helps with twisting motions like checking blind spots.

How to do it:

• Stand back-to-back with a partner.
• Rotate torso side to side, passing a ball each turn.
• Keep shoulders and head turning together.

Corrective Exercise

Can't manage the assessment exercise yet? Start with this correction exercise to build up!

Flamenco Twist
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Programmes to Help You Move Better

Build Mobility, Stability & Strength

Explore Active Health MAP programmes designed to improve how you move—enhancing joint mobility, balance, and everyday functional movement.

View More

Shoulder Joint

Assessment Exercise: Overhead Throw
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What is it?

Shoulder mobility is your joint’s ability to move freely, especially overhead.

Why is it important?

It boosts upper body strength, posture, and prevents injury in sports and daily tasks.

Daily relevance:

• Sports: Throwing, swimming, basketball, volleyball, baseball.
• Daily: Reaching overhead, lifting objects.

How to do it:

• Touch your elbows together in front of you.
• Rotate shoulders forward and backward in circles.
• Move smoothly through your full range of motion.

Corrective Exercise

Can't manage the assessment exercise yet? Start with this correction exercise to build up!

Shoulder Rotation
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Programmes to Help You Move Better

Build Mobility, Stability & Strength

Explore Active Health MAP programmes designed to improve how you move—enhancing joint mobility, balance, and everyday functional movement.

View More

Shoulder Blade

Assessment Exercise: Scapular Rotation
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What is it?

Shoulder mobility exercises improve your shoulder’s flexibility and control.

Why is it important?

They enable strong, efficient overhead movements and help prevent injuries.

Daily relevance:

• Sports: Water polo, basketball, volleyball, javelin, baseball.
• Daily: Reaching, lifting, pulling.

How to do it:

• Work in pairs, taking turns.
• Stand with feet shoulder-width apart.
• Use your right fingertips to hold your left earlobe.
• Move your right arm around your head and toward your back, keeping your head upright.
• Avoid tilting the head while rotating the arm.

Corrective Exercise

Can't manage the assessment exercise yet? Start with this correction exercise to build up!

Shoulder Halos
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Programmes to Help You Move Better

Build Mobility, Stability & Strength

Explore Active Health MAP programmes designed to improve how you move—enhancing joint mobility, balance, and everyday functional movement.

View More

Hip & Spine

Assessment Exercise: Bend & Reach
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What is it?

Bend and Reach is a partner exercise that assesses hip and spine mobility through bending and extending movements.

Why is it important?

Good hip and spine mobility improves posture, reduces back pain risk, and enhances movement fluidity for daily life and sports.

Daily relevance:

• Sports: Gymnastics, dance, weightlifting, martial arts
• Daily: Bending to pick up items, standing with proper form

How to do it:

• Stand back-to-back with a partner.
• Bend down and pass a ball between your legs.
• Extend your back and exhale at the top.
• Repeat as needed.

Corrective Exercise

Can't manage the assessment exercise yet? Start with this correction exercise to build up!

Partner Latissimus Stretch
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Programmes to Help You Move Better

Build Mobility, Stability & Strength

Explore Active Health MAP programmes designed to improve how you move—enhancing joint mobility, balance, and everyday functional movement.

View More

Hip

Assessment Exercise: Football Knee Drill
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What is it?

Football Knee Drill assesses hip mobility and balance by challenging lower body control and coordination.

Why is it important?

Good hip mobility and balance enhance agility, prevent injuries, and support smooth movements in sports and daily life.

Daily relevance:

• Sports: Football, soccer, and sports needing quick knee lifts and balance
• Daily: Walking on uneven surfaces, maintaining stability

How to do it:

• Take turns with a partner.
• Partner drops the ball in front of the child.
• Child taps the ball repeatedly with their knee, counting taps.
• Switch legs and repeat.

Corrective Exercise

Can't manage the assessment exercise yet? Start with this correction exercise to build up!

Single Leg Ball Toss
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Programmes to Help You Move Better

Build Mobility, Stability & Strength

Explore Active Health MAP programmes designed to improve how you move—enhancing joint mobility, balance, and everyday functional movement.

View More

Ankle

Assessment Exercise: Toss and Lunge
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What is it?

Toss and Lunge assesses ankle mobility and stability through dynamic movement and balance.

Why is it important?

Good ankle mobility and stability prevent injuries, boost agility, and support smooth lunges in sports and daily life.

Daily relevance:

• Sports: Basketball, tennis, and quick direction-change activities.
• Daily: Stepping down stairs, reaching, balancing on uneven ground.

How to do it:

• Take turns with a partner.
• Partner A tosses the ball diagonally in front of Partner B.
• Partner B lunges to tap or catch the ball with their palms.
• Increase difficulty by tossing left or right randomly.
• Switch roles and repeat.

Corrective Exercise

Can't manage the assessment exercise yet? Start with this correction exercise to build up!

Wall/Partner Push
Video Popup

Programmes to Help You Move Better

Build Mobility, Stability & Strength

Explore Active Health MAP programmes designed to improve how you move—enhancing joint mobility, balance, and everyday functional movement.

View More

Lower Limb

Assessment Exercise: Figure of 8
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What is it?

Figure of 8 assesses lower body strength and balance through controlled, coordinated movement.

Why is it important?

Strong legs and good balance boost stability, prevent falls, and enhance sports performance.

Daily relevance:

• Sports: Improves agility in basketball, soccer, and more.
• Daily: Aids walking, turning, and balance.

How to do it:

• Pair up, stand side by side, shoulder-width apart.
• Loop the ball in a figure 8 motion and pass it to your partner without dropping.
• Repeat.

Corrective Exercise

Can't manage the assessment exercise yet? Start with this correction exercise to build up!

Single Leg Squat
Video Popup

Programmes to Help You Move Better

Build Mobility, Stability & Strength

Explore Active Health MAP programmes designed to improve how you move—enhancing joint mobility, balance, and everyday functional movement.

View More

Move Safe. Stay Strong. Be Inspired.

This challenge is designed with your safety in mind and is recommended for those aged 13 and above. Not to worry—alternative activities are available for younger children and seniors so everyone can join in the fun.

At Active Health, we believe that small everyday habits can make a big difference to your well-being. 

Launched in 2017 under Sport Singapore’s Sport Development Group, our initiative supports you in building healthier lifestyles through movement, nutrition, rest, and mental wellness. Whether you're trying to move more, eat better, or sleep well, our holistic approach—and our friendly, sport science-trained Active Health Coaches—are here to guide you every step of the way across our islandwide Active Health Labs.

According to the Singapore Physical Activity Guidelines (SPAG), adults and seniors are encouraged to engage in 150–300 minutes of moderate-intensity aerobic activity weekly, along with muscle-strengthening exercises at least twice a week.

*Note: The AHrena challenges are designed with your safety in mind and is recommended for those aged 13 and above. Alternative modalities are available for younger children and seniors so everyone can join in the fun! 

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