10 Rules for Metabolic Health

1. 01
   Measure your waist every month

   Stay under 90 cm for men and 85 cm for women (Korean criteria).

2. 02
   Check your checkup results as numbers

   Compare your blood pressure, fasting blood glucose, triglycerides, and HDL with the reference values.

3. 03
   Move at least 150 minutes a week

   Spread moderate-intensity aerobic exercise across the week.

4. 04
   Do strength training 2–3 times a week

   Keep your muscle mass with exercises that use the large muscles.

5. 05
   Eat three regular meals

   Do not skip meals, and do not overeat.

6. 06
   Fill half your plate with vegetables

   Add whole grains and protein foods.

7. 07
   Drink water instead of sweet drinks

   Cut back on sugar-sweetened drinks and snacks.

8. 08
   Do not sit for long stretches

   Get up and move around from time to time.

9. 09
   Get enough sleep

   Sleep at least 7 hours a day, at regular times.

10. 10
    Talk to a professional about warning signs

    Have any number that is past the reference value checked at a medical facility.

• KDCA National Health Information Portal, “Diabetes”
• KDCA National Health Information Portal, “Obesity”
• KDCA National Health Information Portal, “Metabolic Syndrome”
• WHO, Guidelines on physical activity and sedentary behaviour (2020)