7-DAY PAIN-FREE CHALLENGE · FREE · FOR ADULTS 45 AND ABOVE
A session a day. Seven days. A routine you'll actually keep.
Free. A 90-minute session each day, live via Zoom or as a recording you can watch anytime. By Day 7, you'll have a routine that fits your week, your own starting numbers, and a written plan to keep going.
No gym. Join from home on Zoom, or watch the recording anytime. Free to join, and nothing you need to buy to finish it.
Onboarding starts Saturday, 10 October. Takes 30 seconds to sign up.
Keep the morning walk, the stairs, the weekend game.
Built for people who want to keep moving
The 7-Day Pain-Free Challenge is for adults 45 and above across Singapore and Malaysia, men and women, who are still active and want to stay that way. It's also for their grown children, who'd like to sign a parent up.
Still workingThe desk-and-commute week
Long hours sitting at work, in the car or on the MRT and LRT, then the sofa at night. Active enough day to day, and keen to keep it that way.
Weekend regularThe badminton-and-walk crew
Weekend badminton, long walks, festive visiting. Happy to do a daily session at home rather than an hour at the gym.
Hands-on grandparentPlaytime with the grandkids
Floor play, the playground, carrying them about. Wants to keep up with the little ones for years to come.
Adult child, 28 to 42Watching a parent slow down
Noticed a parent taking the lift for one floor, or sitting out the second game. Wants to sign them up gently, and with their say-so.
Not 45 yet? Anyone 18 or above is welcome to join alongside a parent.
Sound familiar?
Taking the lift, even for one floor.
Sitting out the second game of badminton.
Needing a moment to get up after sitting on the floor with the grandkids.
Choosing the escalator, then the lift.
Asking someone else to reach the top shelf.
Planning fewer walking days on holiday.
If a few of these ring a bell, for you or someone you love, the next seven days are for you.
Why it happens
Muscles respond to what you ask of them. Most days ask very little, hours of sitting at work, in the car or on the train, then on the sofa at night. Ask for less, year after year, and you get less back.
The same rule works in your favour. What you use regularly, you tend to keep.
"What you use regularly, you tend to keep."
The World Health Organization recommends muscle-strengthening activities at least two days a week for adults, and advises starting small, then building up gradually. That's how this challenge works: a manageable daily session to start.
Source: WHO Guidelines on Physical Activity and Sedentary Behaviour, 2020.
What 7 days can do, and what it can't
Seven days can:
- Teach you a daily routine you can do at home.
- Show you where movement fits into your real week.
- Give you your own starting numbers to work from.
- Get you moving every day for a week.
- Hand you a written 12-week plan, so Day 8 isn't a guess.
Seven days can't:
- Make up for years of sitting.
- Replace your doctor, your physio, or any treatment you're on.
- Tell you the long-term effect of the routine. That takes weeks.
- Promise any particular result. Everyone starts from a different place.
This isn't about chasing youth. It's about keeping the life you have: the stairs, the weekend game, the walking holidays, playtime with the grandkids.
How it works
Step 1Sign up free
Takes 30 seconds. Your welcome arrives within five minutes.
Step 2One session every day
A 90-minute session each day, live via Zoom or as a recording you can watch anytime. Some days feature a cooking show or an instructional video in your WhatsApp group.
Step 3Go at your own pace
Missed a day? Catch the recording. Everything stays available until the challenge ends.
What you need
Your seven days
A live session that explains what's going on when rest alone doesn't bring back the spring in your step.
You keep: your baseline card
Your starting numbers
On Day 1, we walk you through two simple checks you can do at home. They take about five minutes. They're not a medical test and they don't diagnose anything. They're simply your numbers, so you can track your own progress over the weeks.
1The balance hold
Stand next to a wall or kitchen counter, one hand just above it. Lift one foot and count how many seconds you can hold it, up to 30. Then switch feet. It's a simple way to see how steady you feel on your feet today.
2The confidence check
Give yourself a score from 1 to 10 for how confident you feel doing five everyday things: climbing two flights of stairs, getting up from the floor, carrying groceries home from the market, walking for an hour, and reaching a high shelf.
Everything included, free
Recordings stay open until Wednesday, 28 October.
Is this for you?
Yes, if you:
- Are 45 or above, active day to day, and want to keep it that way
- Would rather do a daily session at home than an hour at the gym
- Like knowing your own numbers
- Want to do this with a partner, friend or parent
- Are signing up a parent who would never sign up on their own
Not right now, if you:
- Had surgery, a fracture or an injury in the last three months
- Are under a doctor's care for a condition and haven't asked them about starting a new exercise routine
- Are looking for treatment for a condition. Your doctor is the right first call
- Want a dramatic result in a week. We can't honestly offer that
Not sure? You'll do a two-minute readiness check before Day 1. If it suggests checking with your doctor first, we'll hold your place for the next group.
Safety first. It takes two minutes.
Before Day 1, everyone completes a short readiness check based on the PAR-Q+, a questionnaire used internationally before starting a new exercise programme. It asks about things like your heart, recent surgery, and any condition you're seeing a doctor for.
If an answer suggests checking with your doctor first, we'll tell you plainly and hold your place for the next group. You lose nothing by being careful.
During the week, every movement comes with an easier version, and one rule: stop if you feel dizzy, breathless or any sharp pain, and speak to your doctor.
Meet your host
Dr. Mark Leong, PhD
PhD Health Scientist, Award-Winning Healthcare Leader, Entrepreneur & Author
Dr. Mark Leong has spent a decade of his career exposing what the health industry doesn't want you to know and helping thousands of people transform their bodies in just 23 days.
A two-time Singapore Book of Records holder, Dr. Mark holds records for the Biggest Weight Loss in 7 Days and the Biggest Community Health Event. Through his signature Revival Method, he has helped thousands across Asia detoxify, reset, and reclaim their health and body faster than they ever thought possible.
...
Who's behind this
This challenge is run by Dr. Mark Leong Pte. Ltd. We make nutritional supplements. We'll mention them once, on Day 4, when we talk about nutrition. You won't need to buy anything to finish the challenge. We'd rather tell you now than surprise you on Day 4.
Why this approach
The guidelines
Built around international physical activity guidelines: strength work at least two days a week, starting small and building up.
The method
Your starting numbers use a simple balance check and a confidence score, so you measure instead of guess.
The coach
Designed and taught by Dr. Mark Leong, PhD.
The honesty
After every group, we publish the group's anonymised numbers, even when they're nothing to shout about.
It's easier with someone
Sign up together and you'll be in the same group, doing the same 90-minute session every day.
With a partner or friendAdd their name and WhatsApp number when you sign up. You'll both get the welcome message.
With a parentDo the sessions together, in person or on a video call. Every move has an easier version.
For a parent who won't sign upThey'll say they don't need it. Sign them up anyway, and let them know first. We send them one message to confirm, and nothing else until they reply.
Questions people ask
Yes, it's free. The seven days, the lessons, the live sessions and the plan cost nothing. After you sign up, you'll see an optional paid VIP Pass, and on Day 4 we'll mention that Dr. Mark Leong Pte. Ltd. makes supplements. You don't need either to finish.
7-DAY PAIN-FREE CHALLENGE · FREE
Keep taking the stairs.
A session a day, for seven days, starting Thursday, 15th October. Learn the routine, find your numbers, and leave with a plan to keep going. Free.
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