Table 4: Singapore Physical Activity and Nutrition Study (SPANS) intervention

PA sessions

(1 hr- twice a month)

[Week 2 -24]

1. Introduction to SPANS programme

2. Focus PA: aerobic

• Benefits/barriers/motivators

• Guidelines

3. Establish short and long term PA goals

1. Resources

• ‘Active for Life’ booklet

2. Interactive activities

• PA warm up

• Muscle strengthening and low intensity aerobic workout

• Cool down and stretches

Nutrition session 1 – Eat Well, Live Well

[Week 1]

1. Focus on nutrition

• Benefits/barriers/motivators

• Healthy plate model and guidelines

2. Establish short and long term nutrition goals

1. Resources:

• ‘Nutrition Guide for Healthy Aging’ booklet

• Health calendar with monthly recipes and health tips

2. Interactive activities:

• What’s On Your Plate?

• Read your food label

Nutrition session 2 – Smart Shopping and Dining Alert [Week 12]

1. Focus on nutrition

• Healthy shopping and cooking tips

• Healthier Choice Symbols

1. Resources

• ‘Recipes for Health Aging’ booklet

• ‘Lowering BP’ booklet

2. Interactive activities

• Ranking game on food calorie

• Guess the herbs and spices in cooking

Nutrition session 3 – Take Charge Of Your Health

[Week 24]

1. Focus on nutrition and PA

• Manage cholesterol and BG levels

2. Identify social support and overcome relapse

1. Resources

• ‘Keeping Cholesterol in Check’ booklet

• ‘Tips to Better Health: Keeping My Blood Sugar Levels Healthy’ booklet

2. Interactive activities

• Mix and match cholesterol in foods

• Brainstorm on improving BG levels

PA and nutrition counselling

(45 mins – once every 2 months)

[Week 4, 12, 20]

1. Focus on behavioural change

2. Record dietary and PA record

3. Set, review short and long term goals

4. Provide guidance and support on healthy lifestyle

1. Resources

• Fridge magnet with reminders on ‘Eat More Fruits and Vegetables’

• Tote Bag on ‘Healthy Living’

• Sports towel with ‘Warm Up Before PA’ slogan

2. Interactive activity

• Goal setting and reflection

Follow-Up Calls / PA and nutrition text phone messages

(once per month)

[Week 4 -24]

1. A monthly PA and nutrition ‘tip of the day’ will be sent via a “WhatsApp” chat platform.

Interactive activity

• Participants send other health-related messages to simulate discussion.