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Explore the Active Health Fitness Trail Near You!
The Active Health Fitness Trail links various fitness corners into one fun, guided path—helping you Move Strong & Staying Fit every day. Find Your Trail – Use the interactive map to explore nearby trails, and watch as more locations roll out across the island!
Along the trail, you’ll spot Fitness Markers—sport science-backed nudges offering tips to help improve your strength, flexibility, and balance. Whether you're just starting or looking to level up.
Queenstown Mei Ling Trail
Your Neighbourhood Fitness Trail
Where fitness meets fun! Whether you're here for a solo workout or a leisurely Discovery Walk, explore 6 vibrant, themed zones packed with tips to help you Move Better, Live Better.
Tap the numbered pins on the map to discover your next activity. Let’s go!
Get Ready Zone
Start your journey right! This zone is all about simple movements that make a big impact. It’s the perfect warm-up to energise your body and mind.
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Take the Sit-to-Stand Challenge: Test and build your lower body strength.
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Follow the Trail Markings: Let them inspire your first steps toward an active lifestyle.
You're all warmed up. Don’t stop now—your walk to wellness has just begun!
Get Together Zone
This is the perfect spot to gather your friends and tackle a workout together, making fitness a fun, shared experience. Head over to the gazebo and discover how physical activity uplifts your mood through the magic of endorphins. With helpful reminders to stay alert and keep moving, this zone sets the pace for an enjoyable and mindful journey.
Follow the trail, one cheerful step at a time!
Get Fitter Zone
This zone is packed with motivational totem posts and fully equipped exercise fitness stations, complete with energising fitness tips to guide your routine. Learn about balanced nutrition, hydration, and the incredible benefits of muscle-strengthening workouts. While you're here to stretch, take a moment to assess yourself on your lower body strength by trying the sit-to-stand assessment! Simply scroll down to compare your results against the recommended standards.
Get Faster Zone
Discover what your gait speed says about your overall fitness! Step onto our 10m walking track to assess your current pace.
Once you've completed the Gait Speed analysis on the track, simply scroll down to compare your results against the recommended standards.
Get Moving Zone
Keep your body active by incorporating a few simple exercises as you walk along the trail. Don't let wet weather dampen your fitness goals! Simply head to this zone and discover a variety of effective, clever exercises you can easily do at the void deck.
Stay tuned!
Functional Fitness Self-Assessment
Ready to check your functional fitness? Try these simple self-assessment tests to measure your lower-body mobility and endurance. Use your baseline results to track your progress, crush your goals, and stay motivated!
See How You Measure Up
Compare your gait speed results against these reference standards below to better understand your lower body mobility and functional fitness levels. These benchmarks provide an indication of walking ability, independence, or potential health risks.
|
Timing (sec) |
Gait Speed (m/s) |
Interpretation |
|
< 7.7s |
>1.3 m/s |
Comfortable speed for Men up to their 70s, Women up to their 50s |
|
< 8.0s |
>1.25 m/s |
Comfortable speed for Women up to their 70s |
|
< 8.2s |
>1.22 m/s |
Sufficient speed to cross the street |
|
>16.7s |
<0.6 m/s |
Predicts future risks of falls & hospitalisations |
Why It Matters?
- Predicts future health – Walking speed reflects balance, mobility, and independence.
- Slower gait = higher risk – A reduced walking speed may indicate health concerns, increased fall risk, or reduced physical capacity.
- Stronger, longer life – Improving gait speed supports muscle strength, energy efficiency, and longevity.
Your gait speed (measured in meters per second) shows how efficiently your body moves. Walking requires energy, movement control, and support from multiple systems—including your heart, lungs, muscles, and nerves. A slower walking speed may signal reduced physical activity and lead to deconditioning, increasing health risks over time. By improving your gait, you can maintain independence and stay active for years to come!
Keep an eye out for our wall pillars to learn more about your gait speed and why it matters! —start tracking and improving your walking speed today!
How Strong Are Your Legs?
Compare the number of sit-to-stand repetitions completed in 1 minute against the age-specific norms below to understand your lower body strength and functional endurance.
|
Age Group |
Male |
Female |
||||
|
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 - 99 |
≤ 24 |
25 - 37 |
≥ 38 |
≤ 21 |
22 - 30 |
≥ 31 |
Why It Matters?
- Builds balance and stability – Stronger legs reduce fall risks.
- Key to independent living – Helps with daily movements like standing, walking, and squatting.
- Prevents muscle loss – Regular practice strengthens endurance and mobility.
Your lower body endurance is crucial for maintaining an active and independent lifestyle. By improving this skill, you enhance stability, confidence, and overall mobility—ensuring that you stay strong and agile as you age.
Try it today! The more you practice, the stronger you’ll become!
Let’s Get Moving
Not sure where to begin? Try these workouts to help boost your strength, flexibility, and balance at your own pace.
Disclaimer: Before you begin, remember to warm up, listen to your body, and consult a healthcare professional if needed.
What’s Next?
Active Health offers science-backed programmes, expert tips, and a supportive community to help you build better habits and lasting wellness.
Assess Your Fitness
Take a quick self-assessment at our Active Health labs to check your fitness level.
Join Our Programmes
Discover expert-led programmes designed to help you stay active and build healthy habits.
Explore Wellness Resources
Get expert tips on fitness, nutrition, and sleep to support your health journey.
About Active Health
At Sport Singapore’s Active Health, we believe that small, everyday habits can make a big difference in your well-being. As part of Sport Singapore, we are here to empower you to take charge of your health—one step at a time. Whether it's moving more, eating better, managing screen time, or improving your sleep, our holistic approach helps you build a healthier lifestyle that lasts.
Visit the Active Health website to embark on this road towards better health.
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