BMI (Body Mass Index)
Calculated using your height and weight, your BMI tells you if your weight is in a healthy range for your height.
Be Metabolic Healthy
The Be Metabolic Healthy programme gives you a clearer picture of your metabolic health through 5 simple measurements, and supports you in making small lifestyle changes for better health.
CONTRIBUTED BY
Health Promotion Board
What Is Metabolic Health?
Metabolic health is about how well your body uses and stores energy.
Think of your muscles like sponges: they soak up the glucose your blood delivers from food and burn it for energy. The more you build and use your muscles, the better they get at using glucose effectively.
While your muscles use energy, your fat cells store energy. Like storage containers, they hold on to any energy you don't need right away, so it's there when you need it.
Why Does It Matter?
When you take in more energy than you use, your body's storage gets strained over time, like an overstuffed cupboard. This builds up as fat around your organs and abdomen, which disrupts blood pressure, blood sugar and cholesterol regulation.
If left unchecked, this may lead to poor metabolic health, increasing your risk of chronic conditions such as heart diseases, hypertension, fatty liver and type 2 diabetes.
It's Time To Learn About
Your Metabolic
Health
There’s more to your metabolic health than any one number. By looking at these 5 measurements together, you can get a clearer picture of your health. Join the Be Metabolic Healthy programme to discover what your measurements tell you.
Waist Circumference
Indicates the amount of fat stored around your abdomen and organs known as Visceral fat is more harmful than fat stored elsewhere in the body and is linked to higher risk of diabetes, heart disease and high blood pressure, even in people with healthy BMI. .
Blood Pressure
A measure of the force of blood pushing against your artery walls. High blood pressure is an early signal of strain on the heart and blood vessels. Left unmanaged, it raises your risk of heart attack and stroke.
Body Composition
A quick scan that estimates muscle and fat levels that are not visible from BMI alone.
Hand Grip Strength
Measures how much force you can exert using a simple handheld device. This gives an indication of your muscle strength, which supports everyday activities such as carrying groceries and opening jars.
What Your Programme
Journey Looks Like
Comprehensive Health Snapshot
Get a clearer picture of your health by measuring BMI, blood pressure, waist circumference, body composition, and hand grip strength at our events.
Health Conversation
Understand your results and what they mean for you.
Coaching Sessions
Depending on your results, you may also get up to 3 coaching sessions over 3 months to support you in building healthier lifestyle habits that fit your routine.
Progress Tracking
Take a second measurement after 3 months to see the difference your lifestyle changes have made over time.
Take the first step to better understanding your metabolic health, so you can begin your journey to better health!
How To Improve
Your Metabolic Health
Small, consistent lifestyle changes can make a meaningful difference to your metabolic health over time. Based on your goals, here are some things you can try:
Achieve a target weight or fat loss while still maintaining muscle mass. The goal is not simply to lose weight, but to achieve a healthier body composition.
- Give your body less fat to store. Swap foods high in saturated fat and sugar for healthier choices.
- Exercise your muscles. Engage in aerobic activities like brisk walking to increase your heart rate.
- Let your body go to work during sleep. Aim for 7-9 hours of sleep for your body to manage body fat.
Flexible blood vessels help your body maintain good metabolic and muscle functionalities as it allows nutrients to travel more easily to your organs.
- Reduce sodium as the main source of pressure. Use herbs and spices instead of salt, sauces and seasonings.
- Exercise to make blood vessels more flexible. Break up long periods of sitting by moving more.
- Sleep to give blood vessels time to rest. Aim for 7-9 hours of sleep for the body to rest its heart and blood vessels.
Eat enough protein to give your muscles the building blocks they need, and get sufficient sleep to support the building process.
- Build muscle mass. Do muscle-strengthening exercises at least twice a week. Progress gradually by increasing resistance and repetitions as you become stronger.
- Give your body the fuel it needs. Spread protein intake evenly throughout the day by having 1 serving of protein at each meal. 1 serving = 1 palm size
- Sleep helps you recover. Aim for 7-9 hours of sleep for the body to build up muscle mass.
Better health doesn’t have to mean big changes. The Be Metabolic Healthy programme helps you understand your metabolic health and find small, practical ways to improve it. With personalised lifestyle guidance, you can make changes that fit your routine and build healthier habits at your own pace.
Who Should Join
Singaporeans & Permanent Residents
21 years old and above
Singaporeans & Permanent Residents
21 years old and above
Upcoming Be Metabolic Healthy Events
Join the Be Metabolic Healthy programme at these events.
22 Oct (Thu), 10am to 6pm
Connection One, Tower 1 (2nd Floor)
168 Jalan
Bukit Merah, Singapore 150168
5 Nov (Thu), 10am to 6pm
Connection One, Tower 1 (2nd Floor)
168 Jalan
Bukit Merah, Singapore 150168
6 Nov (Fri), 10am to 6pm
Sheltered area outside Rubikon Convention
Centre
3501 Jalan Bukit Merah, Singapore 159460
13 Nov (Fri), 10am to 6pm
Sheltered area outside Rubikon Convention
Centre
3501 Jalan Bukit Merah, Singapore 159460
Stay tuned for new event dates coming soon.
Please note that events are subject to change due to haze conditions.
You Asked, We Answered
Your BMI might be in the healthy range, but that doesn't always mean everything is fine on the inside. Some people carry excess fat around their organs without realising it, which can quietly raise their health risks over time. This is why it's worth looking beyond the number on the scale.
BMI is a useful starting point, but it doesn’t show the full picture of your health. BMI only looks at your height and weight, but two people with the same BMI can have very different amounts of fat and muscle, and their bodies could be managing energy in very different ways.
This matters because when your body has more fat than it needs, particularly around your abdomen and organs, it has to work harder to regulate things like blood sugar, blood pressure and cholesterol. Over time, this can quietly affect your health even if you look and feel fine.
That’s why the Be Metabolic Healthy programme looks beyond BMI. By also measuring your waist circumference, blood pressure, body composition and hand grip strength, you get a clearer picture of how your body is really doing, and a clearer sense of the small changes that could help you feel and function at your best.
Your waist circumference can tell you more than how your clothes fit. A larger waist can be a sign that you’re carrying more fat around your internal organs, which can increase your risk of conditions like type 2 diabetes and heart disease. That’s why measuring your waist, alongside other health measurements, can help give you a clearer picture of your metabolic health.
Even when you feel healthy, health risks can build up quietly in your 20s and 30s, often without obvious signs. Understanding your metabolic health earlier gives you more time to build healthy habits and make small changes that can benefit you in the years ahead.
Metabolism refers to the body's processes that convert food into energy to fuel the body. Metabolic health is about how well that process is working. Your body runs smoothly when this process between energy use and storage is in balance.
The programme is complimentary for Singapore Citizens and Permanent Residents aged 21 and above. Ready to get started? Join our events at these locations and take your first step towards understanding your metabolic health better.
Ready to learn more about your metabolic health? Join us at any of the Be Metabolic Healthy events to get your measurements and understand your results. Discover upcoming events here.
Usual screening measurements such as blood pressure, BMI and waist circumference help indicate your health risks. Body composition and hand grip strength are not used for risk identification, but complement screening measurements by providing a deeper understanding of your body fat, muscle mass and muscle strength. This gives you a clearer picture of your metabolic health and is useful in helping you find small, meaningful lifestyle changes for better health.
You’ll start with simple measurements to get a clearer picture of your health. We’ll help you understand your results and give you personalised next steps that fit your routine.
Depending on your results, you may also receive up to three lifestyle coaching sessions over three months to support you in building healthier lifestyle habits around areas like eating, physical activity, sleep and stress.
Be Metabolic Healthy complements your regular health screenings, rather than replacing them. While health screenings help detect certain health conditions and risks, Be Metabolic Healthy is a lifestyle programme that helps you better understand your body and the everyday changes you can make to support your health.
Measurements such as body composition and hand grip strength give you additional insights into your metabolic health, along with personalised next steps you can take.
You should continue going for your recommended health screenings. Find out more about the screenings available under Healthier SG.
Eating well, staying active and getting enough rest are good for us, but the hard part is making those habits work in everyday life. Through lifestyle coaching, you can find small changes that suit your needs, set achievable goals and stay on track as you work towards your goals.
CONTRIBUTED BY
Health Promotion Board
