Exercise

🗓️Midweek Power Workout ⏳60-minute session 🎟️ New Participant Benefit Elevate your midweek routine with our energizing full-body workout experience, designed to help you move better, feel stronger, and stay motivated. This dynamic 60-minute session is suitable for all fitness levels—from beginners to experienced participants—combining cardio, strength, and endurance training through engaging circuits and effective resistance exercises. Each workout is thoughtfully structured to build total-body strength, enhance stamina, and support lean muscle development. Beyond physical results, our sessions focus on confidence, consistency, and overall well-being. You’ll be welcomed into a supportive and inclusive training environment where you can exercise safely, progress at your own pace, and stay motivated throughout your fitness journey. 🎟️ New Participant Benefit First-time attendees receive a complimentary body composition analysis to establish a fitness baseline and support personalized goal-setting. “The only bad workout is the one you didn’t do.” 🕒 Schedule: Wednesdays, 7:15 PM – 8:15 PM 📍 Location: Aperia Mall, Open Plaza 🎒 What to Bring: Yoga mat, towel, water Whether your goal is strength, endurance, or maintaining an active lifestyle, our experienced team is committed to helping you achieve sustainable, long-term results. Join us and take the next step toward a healthier, stronger you. 💪 ⚠️ Disclaimer Participation in this event is voluntary. Attendees acknowledge that physical activity carries inherent risks and agree to take part at their own discretion. The organizers are not liable for any injuries or health-related incidents.

We shall brisk walk from Changi Airport to Stadium MRT Station late afternoon till night time for 2 consecutive days on Saturday and Sunday. For those who like to join us next year April to South Korea - Jeju Island Olle Trail to brisk walk 100 KM in 5 days plus climbing Mount Hallasan 1947m plus City Tour. We need minimum 12 hikers to go, max 16 hikers. In August and November, we can do 3 consecutive days. You may train with us even if you are not going for the trip. Do consider to give yourself a break and build up your stamina, endurance and your health. Interval Walk Training (IWT)—alternating fast-paced walking with slow, recovery-paced walking—is a highly effective, low-impact workout that improves cardiovascular fitness, boosts metabolism, and strengthens muscles. It is superior to steady walking for lowering blood pressure, improving aerobic capacity, reducing visceral fat, and enhancing insulin sensitivity. **Key Health Benefits of Interval Walk Training (IWT):** * **Improved Cardiovascular Health:** IWT strengthens the heart and enhances blood circulation by raising and lowering the heart rate, similar to a high-intensity interval training (HIIT) session. * **Superior Metabolic Control:** It is particularly effective for managing blood sugar and increasing insulin sensitivity, making it ideal for managing or preventing type 2 diabetes. * **Weight Management & Metabolism:** The "afterburn effect" from high-intensity intervals continues to burn calories after the workout ends, aiding in fat loss. * **Increased Aerobic Capacity & Physical Fitness:** Studies indicate that switching paces consistently improves overall stamina and endurance better than continuous walking. * **Muscle & Bone Strengthening:** It strengthens the legs and core, while improving bone density, which is crucial for preventing osteoporosis in older adults. * **Improved Mental Health:** It aids in stress reduction, improves sleep quality, boosts energy, and elevates mood through the release of endorphins. * **Accessible and Sustainable:** The training is low-risk and highly adaptable to various fitness levels, making it popular for improving longevity and mobility in adults over 60. https://www.brownhealth.org/be-well/interval-walking-health-benefits-japanese-walking-method Date: 4 July 2026 (Sat) Registration Time: 4.00 p.m. Start Time: 4.15 p.m. Start point: Changi Airport MRT Station (Green Line) T2 Arrival Hall waiting area near Swensen restaurant End Time: 9.00 p.m. End point: Stadium MRT Station Dinner: No stop for dinner. Bring your own snack bars. Where to meet at start point? Changi MRT Station Hydrate yourself well 1\~2 days before actual day by drinking 2L to 2.5L of water daily. Do moderate exercise throughout the weeks. Remember to drink 300ml of water with some salt the night before the walk. Drink another 300ml of water first thing in the morning on actual day of the walk. Things to bring: 1\. Minimum 1L of water 2\. Poncho and umbrella 3\. Sun block lotion 4\. Sun hat or cap 5\. Money for lunch 6\. MRT card or taxi fare home 7\. Phone and power bank 8\. Muscle rub 9\. Blisters plasters 10\. Light snacks like nuts & energy bar 11\. Face towel

We shall brisk walk from Changi Airport to Stadium MRT Station late afternoon till night time for 2 consecutive days on Saturday and Sunday. For those who like to join us next year April to South Korea - Jeju Island Olle Trail to brisk walk 100 KM in 5 days plus climbing Mount Hallasan 1947m plus City Tour. We need minimum 12 hikers to go, max 16 hikers. In August and November, we can do 3 consecutive days. You may train with us even if you are not going for the trip. Do consider to give yourself a break and build up your stamina, endurance and your hraalth. Interval Walk Training (IWT)—alternating fast-paced walking with slow, recovery-paced walking—is a highly effective, low-impact workout that improves cardiovascular fitness, boosts metabolism, and strengthens muscles. It is superior to steady walking for lowering blood pressure, improving aerobic capacity, reducing visceral fat, and enhancing insulin sensitivity. **Key Health Benefits of Interval Walk Training (IWT):** * **Improved Cardiovascular Health:** IWT strengthens the heart and enhances blood circulation by raising and lowering the heart rate, similar to a high-intensity interval training (HIIT) session. * **Superior Metabolic Control:** It is particularly effective for managing blood sugar and increasing insulin sensitivity, making it ideal for managing or preventing type 2 diabetes. * **Weight Management & Metabolism:** The "afterburn effect" from high-intensity intervals continues to burn calories after the workout ends, aiding in fat loss. * **Increased Aerobic Capacity & Physical Fitness:** Studies indicate that switching paces consistently improves overall stamina and endurance better than continuous walking. * **Muscle & Bone Strengthening:** It strengthens the legs and core, while improving bone density, which is crucial for preventing osteoporosis in older adults. * **Improved Mental Health:** It aids in stress reduction, improves sleep quality, boosts energy, and elevates mood through the release of endorphins. * **Accessible and Sustainable:** The training is low-risk and highly adaptable to various fitness levels, making it popular for improving longevity and mobility in adults over 60. https://www.brownhealth.org/be-well/interval-walking-health-benefits-japanese-walking-method Date: 5 July 2026 (Sun) Registration Time: 4.30 p.m. Start Time: 4.45 p.m. Start point: Changi Airport MRT Station (Green Line) T2 Arrival Hall waiting area near to Swensen restaurant. End Time: 9.30 p.m. End point: Stadium MRT Station Dinner: No stop for dinner. Bring your own snack bars. Where to meet at start point? Changi MRT Station Hydrate yourself well 1\~2 days before actual day by drinking 2L to 2.5L of water daily. Do moderate exercise throughout the weeks. Remember to drink 300ml of water with some salt the night before the walk. Drink another 300ml of water first thing in the morning on actual day of the walk. Things to bring: 1\. Minimum 1L of water 2\. Poncho and umbrella 3\. Sun block lotion 4\. Sun hat or cap 5\. Money for lunch 6\. MRT card or taxi fare home 7\. Phone and power bank 8\. Muscle rub 9\. Blisters plasters 10\. Light snacks like nuts & energy bar 11\. Face towel

Have you experienced the power of habits, dedication, and small actions over time? This is your sign to start, or continue building on your past efforts! “Consistency is what transforms average into excellence.” — Tony Robbins **Date:** 4 Jul 2026 (Sat) **Meeting Time:** 8am **Meeting point:** Hillview MRT Exit A **Route:** Hillview MRT Exit A ➝ Dairy Farm Nature Park ➝ Bukit Timah Summit ➝ 2-3 Staircase Loops ➝ Bukit Timah Nature Reserve Visitor Centre **Notes:** · Advised to have some light breakfast before the workout · Bring sufficient water (\~1L) and food/snacks for refuel · Waterproof your items and be rain-equipped (rain cover, rain jacket, poncho, umbrella, etc.) · Towel, small cloth or extra clothing for change out · Hiking poles (optional) · **RSVP**: If there is a change in availability, please update your RSVP at least one day in advance. **Please read this:** #1 – **Attendance.** This is a number-controlled event. Please come only if you are on the attending list. Please check your calendar and make sure you can come before RSVP, so as not to deny someone else from attending. #2 – **Punctuality.** We will move out at 8.05am sharp. We are not able to wait for latecomers. #3 – **Early Departure.** Please inform the Event Host if you need to leave early. #4 – **Waitlist.** Please note that the waitlist may not be processed in order. We may prioritize spots for participants training for upcoming hikes/ trips. #5 – **Weather Updates.** In case of severe weather conditions, we will provide an update or adjust the route accordingly. **Important Liability Notice:** By joining this training, you acknowledge that you are participating voluntarily and understand the physical risks inherent in this activity. AU is not responsible for any injuries, accidents, or health complications that may occur during the training. Please ensure you are medically fit and adequately prepared for the demands of the session. Thank you for your understanding! See you there! Join us on social media to keep updated with our latest adventures! [https://bit.ly/m/Adventures-Unlimited](https://bit.ly/m/Adventures-Unlimited) "Success is the sum of small efforts, repeated day in and day out." — Robert Collier

🗓️Midweek Power Workout ⏳60-minute session 🎟️ New Participant Benefit 💪🏻Resistance Training with Certified Instructor Event Details 🗓️ Every Saturday 🕥 10:30 AM – 11:30 AM 📍 Aperia Mall, Level 3, Open Plaza Elevate your fitness journey with our professionally guided resistance training session, led by a certified instructor. This structured and progressive workout is designed to safely challenge your muscles beyond their usual limits—helping you build strength, enhance endurance, and improve overall physical performance. Whether you are new to strength training or looking to refine your routine, this session provides expert guidance in a supportive and motivating environment. 🎟️ New Participant Benefit First-time attendees receive a complimentary body composition analysis to establish a fitness baseline and support personalized goal-setting. Why Join Us? Build muscular strength and endurance Improve bone density and joint stability Boost metabolism and energy levels Enhance balance and coordination Support cardiovascular health Complement the management of chronic conditions such as diabetes Our goal is to help you develop sustainable strength, improve muscle tone, and achieve better overall fitness—one session at a time. What to Bring: Yoga mat Towel Water bottle Take the first step toward a stronger, healthier you. We look forward to welcoming you this Saturday. Disclaimer: Participants are encouraged to consult a healthcare professional before starting any new exercise program, especially if they have existing medical conditions or injuries. By attending, participants acknowledge that they are voluntarily engaging in physical activity and assume responsibility for their own health and safety. The organiser and instructor shall not be held liable for any injury or medical condition arising from participation.

Ever wanted to TRY playing, but didn’t know where to START? Or coming back to play after a few years? This "ultra-friendly" beginner’s game is for you! We are playing a slow-paced game with an emphasis on building confidence and having fun. Men and women of all ages are welcome. It's way more fun than a gym! Men and women are both encouraged to join in! We believe that football is for everyone! Price pr. session is 17-18 sgd (depending on RSVP's) 4 x session pass 15 sgd pr session. Send a WhatsApp to +65 89267635 to join!

Hike approx 4.0 miles at approx. 17 minute mile pace. Meet in front of the Nature Center.

Hike approx 4.0 miles at approx. 17 minute mile pace. Meet in front of the Nature Center.

Hi ladies. We will meet in front of the Nature Center and head to the two Observation decks. We will then hike Hickory Ridge, Ripple Rock, Overlook and Sugarbush trails to get approximately four miles total distance. We will walk approximately a 18 minute mile pace. Please wear appropriate hiking shoes.

**Hike the Scioto Audubon trail. All paved and flat!** **Plan on 3-4 miles. Hike at your own pace, no one left behind.** **Lunch after at Nocterra for those who wish.**