Fitness and Health Assessment (FHA)

Duration: 60 Minutes

Going beyond the scales in this 60 minutes session. Measure what your eyes can’t see to find out more about your body composition, fitness and health performance.

Discover how to achieve your fitness and health goals through a small group health coach dialogue with our Active Health Coaches.

This assessment is appropriate for individuals aged 18 years old and above.

Stronger at 40

Number of sessions: 6 sessions (once per week)

Duration: 60 minutes each session

Stronger at 40 is a six-week programme targeted at individuals aged 35-59 years to combat age-related issues such as declining muscle mass through strength training and improvements to day-to-day activities. The programme helps to build confidence in strength training and will involve bodyweight and common gym equipment, coached in a social setting.

Each session will consist of hands-on practical components where participants will also learn how to perform exercises using different equipment that targets different muscle groups and understand the theoretical components (technique and rationale) behind the exercises.

Note: First-time participants are recommended to complete a Fitness and Health Assessment (Click Here) before entry into this workshop. 

Move to Age Better (Exercise for ages 60 and above)

Duration: 45 mins

Learn the ABC's of exercise to improve your strength, balance, cardio, mobility and flexibility to age well and maintain your functional fitness  and performance!

In this workshop, you will:

- Learn and perform exercises using your own bodyweight and/or simple gym equipment such as dumbbells.
- Adapt the exercises according to your recommended intensity and ability.

Note: First-time participants are required to complete the initial Pre Participation Screening (Click Here) for exercise participation advice.

Active Health Discovery Walk in the Park

Join our Active Health Coach in monthly walks, where you can learn how to make use of environmental cues to incorporate these exercises and personalise your own Active Health Fitness Trail.

Combat Age-Related Loss of Muscle (CALM 1.0 & 2.0) 

Finding it hard to climb up the stairs or get up from your chair without support? Take charge of your understanding to combat age-related loss of muscle! 

Make Every Move Count

Up to 4 pax per slot

Duration: 60 Minutes

Measure up and learn how incorporating a variety of movements through a 4Q model and interactive activities can improve your movement competency.

Manage Obesity with Exercise

Number of sessions: 6 sessions (once per week)

Duration: 60 minutes each session

This programme helps you fight obesity by harnessing the power of a personalised health and wellness vision in helping you sustain physical activity in the long run.

Learn how to use the principles of frequency, intensity, time and type (FITT) to design your own exercise programmes or even for a group of like-minded friends, and enjoy safe and fun workouts while supporting one another to achieve your goals!

This programme is suitable for individuals with a body mass index (BMI) of 27.5 to 37.4 kg/m² and/or a waist circumference of >90cm for men and >80cm for women.

Manage Diabetes with Exercise

Number of sessions: 6 sessions once per week

Duration: 60 minutes each session

This programme combines the fundamentals of exercise prescription and health coaching. Individuals will learn the principles of frequency, intensity, time and type (FITT) of exercise for Type 2 Diabetes Mellitus (T2DM) plus the special safety considerations when designing your own exercise routines for a safe and enjoyable experience for yourself and your loved ones.

This programme is suitable for individuals diagnosed with T2DM (well-controlled) with a HbA1C of <8% and no hypoglycemic episodes in the past 3 months of medical screen.

This programme is not suitable for individuals on insulin-related medication, with diabetic complications (i.e. neuropathy, nephropathy, retinopathy), with orthopedic issues limiting the ability to use exercise equipment without pain, or amputees.

Manage Osteoarthritis (OA) with Exercise

Number of sessions: 6 sessions (once per week)

Duration: 60 minutes each session

This programme empowers individuals to exercise in a safe and confident way. The programme combines heath coaching with the fundamentals of exercise prescription. Individuals will learn about the principles of frequency, intensity, time and type (FITT) in exercise for osteoarthritis along with special considerations to note when exercising to ensure a pain-free, safe and enjoyable movement experience.

This programme is suitable for individuals with degenerative joint disease affecting joints in weight-bearing areas like spine, hips and knees and OA that is rated at a grade of <3 using the Kellgren and Lawrence classification system.

Manage Hypertension with Exercise

Number of sessions: 6 sessions (once per week)

Duration: 60 minutes each session

Find out how lifestyle modifications such as regular exercise can lower your blood pressure. This programme will empower you with the fundamentals of exercise prescription through the principles of frequency, intensity, time and type (FITT), learning the types of exercise that are recommended for you, along with special considerations you should take note of when exercising.

This programme is suitable for individuals with well-controlled hypertension that have a consistent elevated blood pressure reading above the normal reference ranges (systolic blood pressure of >139 mmHg and diastolic blood pressure of >89 mmHg) at rest. Coaches will note the BP range of the participants and guide them accordingly.

Functional Movement Screen

Duration: 60 Minutes

Optimise your performance in 60 minutes! Move often. But first, move well. Ensure a solid movement foundation, get screened by our Functional Movement Screen (FMS) certified coaches and start moving better today!

This assessment is suitable for individuals aged 18 - 59 years old. For 60 years old and above, you are recommended to sign up for Functional Movement Screen (Modified) 

Balance and Muscular Fitness

Duration: 60 Minutes

Learn to perform specific exercises that improves balance, muscular strength, endurance and power. These components are essential in enabling us to live life to the fullest, even as we age.

Note: First-time participants are required to complete the initial Pre Participation Screening (Click Here) for exercise participation advice

Cardiovascular Fitness

Duration: 60 Minutes

Building strong cardiovascular fitness can help lower one's risk of developing common chronic illnesses. Apart from popular aerobic exercises like jogging and swimming, learn to perform specific exercises to achieve similar benefits in cardiovascular fitness.

Note: First-time participants are required to complete the initial Pre Participation Screening (Click Here) for exercise participation advice.

Mobility and Flexibility

Duration: 60 Minutes

Muscle aches and stiffness can result from long hours of sitting, or an eventful weekend of sports. Learn to perform specific exercises to stretch and relax those tired muscles using self-care techniques to improve your mobility and flexibility.

Note: First-time participants are required to complete the initial Pre Participation Screening (Click Here) for exercise participation advice

During the workshop, coaches may incorporate the use of a foam roller or small ball for a short segment during the session. It will be useful to have one ready but is not compulsory.

Basics of Meal Planning

Duration: 60 Minutes

Let us take a look at our kitchens and explore if the options we have at home are truly the best for us. We will also learn practical tips to plan our next grocery trip to help us build a well-balanced healthy plate.

Exercise and Nutrition

Duration: 60 Minutes

Exercise and nutrition work hand in hand to help in weight management and optimal health. In this course, you will understand in depth the concept of Energy Balance. In addition, we will cover how pre- and post-exercise nutrition can help in performance and recovery.

*Please take note that there will be no need to do physical activity in this session, this session involves nutrition in relation to exercise.

Sleep for Working Adults

Duration: 60 Minutes

Are you facing sleepiness in the daytime, but find yourself struggling to fall asleep at night? Join us in this session to learn some personal steps you can take to achieve the sleep you need!

Sleep and My Child: Why Sleep Matters for Your Child's Growth & Development 

Duration: 60 Minutes

Sleep is an indispensable part of your child's healthy lifestyle. It plays a crucial role in the development of young minds and bodies. In this workshop, we will guide parents in helping them understand a child's sleep needs, and through applying a combination of sleep hygiene and age-appropriate routines, you can help your child get the rest they need!

EZ-PC Cookout

Duration: 60 Minutes 

EZ-PC Cookout by Active Health! Cooking with children is a great way for them to learn about good nutrition as it encourages them to pick healthier options, increases their confidence in the kitchen and promotes creativity amongst the little ones.

Join Active Health Coaches in our virtual cooking show where your family will be cooking and bonding together while learning nutrition tips to keep fit and healthy! #BetterBeatsPerfect

*Please take note that this is a virtual session where participants will cook alongside, a Zoom registration link and instruction sheet with ingredients to prepare will be sent to participants via email a few days before the event. Please prepare the ingredients and equipment listed in the instruction sheet before the session for the best experience.

My Journey to Better Health

Duration: 45 Minutes

Keen to embark on a healthier lifestyle but unsure of how and where to begin? Start by discovering your own fitness and health levels through simple self-guided assessments!

Our Active Health Coaches will guide you on goal setting and habits formation, enabling you to make sustainable changes to your life and achieve your fitness and health goals!

Eat Better for Greater Energy

(Suitable For Seniors)

Learn to maximise your energy input through practical nutrition and hydration tips.

Rest Better for a Fresher Tomorrow

(Suitable For Seniors)

Obtain strategies on how you can get quality rest to wake up feeling refreshed the next day.

Sports Nutrition Myths: BUSTED!

Sports nutrition research and their practical applications are ever changing and evolving. In this session, let’s bust some common sports nutrition myths and outdated information and learn to eat right for any sport or physical activity.

Eat Smart:
Do Diets Work?

Ketogenic diet for weight loss? Detox diet and juicing to cleanse your body?

Join us in this session to learn more about the truths and myths on diet trends as we also discuss the best way to fuel our body through eating healthily.

Nutrition Confusion:
Facts Behind Food Trends

Always wondering on the hype behind food trends or perhaps confused by the different ingredients on food labels? This session will separate fact from fiction in the latest food trends and to better understand whether the hype is beneficial for our health! 

Stress Better for Greater Happiness

(Suitable for Seniors)

Duration: 45 mins

Learn more about the stressors you might face and tips you can apply in your daily lives.

Format: Educational talk via Zoom

Feedspo

Calling all fellow food enthusiasts! Join Active Health’s Nutrition Coaches and our special guests as we learn to whip up nutritious and tasty dishes. Take away not just wonderful recipes, but also learn about trending nutrition topics.

Submaximal Aerobic Wattbike Fitness Assessment

Duration: 45 Minutes

Book in a session at our Active Health Labs, to assess your aerobic fitness level through an incremental wattbike assessment. 

This assessment is not recommended for: 

• Individuals below 150cm height
• Existing chronic medical conditions (Diabetes, Heart Diseases, Metabolic Syndromes etc.)

Available at the Sengkang, Bishan and Tampines Active Health Labs.

Supplements:
Health or Hype?

Dietary supplements are gaining popularity worldwide and getting nutrients from a pill sounds easy.

Join us in this session and learn to evaluate if supplements are indeed a necessary addition to meet our nutritional needs. 

My Family's Journey to Better Health

Duration: 60 Minutes

Get together with your family on this journey to understand the importance of an active lifestyle through fun and interactive activities.

Build smart goals and adopt healthy habits together with your child towards a healthier family!

Play Mat Workshop

Duration: 30 Minutes

Learn how to improve your family's health and fitness through the science-backed assessments and games found on the Active Health Playmat!

This 30 minute session aims to promote parent-child bonding through exercises, gauge your fitness level and own your health and wellness!

Stress Better for Greater Happiness

Learn more about the stressors you might face and tips you can apply in your daily lives.

Duration: 45 mins
Format: Educational talk via Zoom

Rest Better for a Fresher Tomorrow

Obtain strategies on how you can get quality rest to wake up feeling refreshed the next day.

Duration: 45 mins
Format: Educational talk via Zoom

Eat Better for Greater Energy

Learn to maximise your energy input through practical nutrition and hydration tips.

Duration: 45 mins
Format: Educational talk via Zoom

Functional Movement Screen (Modified)

How well are you moving? Get your hands on our Modified Fundamental Movement Screen (FMS) to assess your movement pattern and learn some corrective exercises to improve your movement competency. Move well before you move often!

Strong Muscles for Better Health

Duration: 60 Minutes

Muscles are essential in our overall body composition and vital for healthy ageing. Understand the importance of stronger muscles, debunk common exercise myths and how to manage muscle soreness when it happens.

Coming Soon!

Body Composition Assessment

Duration: 15 Minutes

Been working out? Get your body composition assessed at our Active Health Labs to get the data points you need as you work towards your fitness and health goals. 

This assessment is not suitable for individuals with pacemaker, metal implants or pregnant