Physical Activity
Everyday ways to manage your metabolic health
The WHO recommends that adults do 150–300 minutes of moderate-intensity physical activity or 75–150 minutes of vigorous-intensity activity a week, plus strength training on 2 or more days a week. The KDCA likewise advises at least 150 minutes of aerobic exercise a week and strength training 2–3 times a week. In the 2025 Korea National Health and Nutrition Examination Survey, 49.5% of Korean adults met this.
Physical Activity
The World Health Organization (WHO) recommends that adults do 150–300 minutes of moderate-intensity physical activity a week, or 75–150 minutes of vigorous-intensity activity, along with strength training on 2 or more days a week. The KDCA likewise advises at least 150 minutes of aerobic exercise a week and strength training 2–3 times a week.
In the 2025 Korea National Health and Nutrition Examination Survey, only 49.5% of Korean adults met the aerobic physical activity guideline.
Key points to practise
Moderate-intensity aerobic exercise
At least 150 minutes a week of exercise that leaves you slightly out of breath, such as brisk walking, cycling, or swimming
Spread it out
30 minutes a day, 5 days a week. You can also split it into sessions of 10 minutes or more.
Strength training
Exercises for the large muscles, such as squats, stair climbing, and resistance bands, 2–3 times a week
Sit less
If you sit for a long time, get up and move around from time to time.
Build up gradually
Increase the amount of exercise little by little to match your condition.
Safety first
If you have a medical condition or take medication, talk to your health care provider before you start.
- WHO, Guidelines on physical activity and sedentary behaviour (2020)
- KDCA National Health Information Portal, “Obesity”
- KDCA, announcement of 2025 Korea National Health and Nutrition Examination Survey results (30 September 2026)