We all strive to be the best version of ourselves – fitter, happier and healthier. Small changes to our daily routines, including changes to diet, sleep habits and exercise, go a long way in helping us get the most out of work and play.

 

While the path to wellness is different for everyone, there’s nothing more important than to start focusing on our health from young.

 

Samsung’s new Galaxy Watch4 series takes health and fitness data tracking to the next level, featuring a groundbreaking BioActive Sensor, which uses a single chip to precisely run three powerful health sensors, including Optical Heart Rate, Electrical Heart and Bioelectrical Impedance Analysis.

From monitoring blood pressure¹ ², measuring blood oxygen levels³, taking electrocardiography (ECG) measurements, and for the first time – calculating body composition⁴ – read on to discover three ways you can make the most out of the cutting-edge data presented by the Galaxy Watch4.

1. Accurately analyse your sleep

Are you guilty of revenge bedtime procrastination? If so, is there a nagging thought in your head that it might be affecting sleep quality? You can now find out with the Galaxy Watch4’s sleep analysis function.

 

The sleep analysis function has been a fan favourite for users of the Galaxy Watch series, and rightly so – a good night’s sleep is fundamental to our overall mental and physical health. In fact, in the past year, Galaxy Watch users have checked their sleep patterns more than 800 million times⁵!

 

To give you a more comprehensive understanding of your sleep quality, the Galaxy Watch4 tracks both your snoring and breathing patterns – so you can make informed decisions about your sleep to help you sleep longer and better.

 

The Samsung Health App⁶ on your smartphone detects the sounds of your snores, while the Watch4 checks your blood oxygen levels once every second⁷. This data collectively informs your overall sleep score.

                                                                                                                                                                         

If you find yourself struggling to get a good night’s sleep based on your Watch4’s readings, you can consider following these steps⁸ to improve your sleep score:

 

• Establish a daily bedtime routine

 You sleep best when your body is used to falling asleep and waking up at a fixed time every day — even on weekends or holidays.

 

• Watch what you eat and drink before

Avoid big meals, alcohol, caffeine, heavy, spicy or sugary foods four to six hours before bedtime, as these foods stimulate the system, making sleeping difficult.

 

• Create a good sleep environment for yourself

Block out all distracting noises and lights. A room that is too hot or too cold can keep you awake. A cool environment is often the most conducive setting for sleeping.

 

 

2. Accurately track fitness and health goals through body composition

Many of us may be more familiar with relying on weighing scale readings as a general indicator of health – but there are limitations to this. Such readings do not consider the amount of muscle, fat and water in your body tissues⁹, unlike a more comprehensive body composition analysis.

For the first time in a Galaxy Watch, the body composition measurement tool on the Galaxy Watch4 brings a technology more commonly available in smart scales at the gym or at the clinic to your wrists!

This is enabled by Bioelectrical Impedence Analysis (BIA), which captures 2,400 data points, delivering results in about 15 seconds. Quality isn’t compromised either – with a correlation of 98%, the Galaxy Watch4’s BIA measurements are as accurate as those from dual-energy x-ray absorptiometry (DXA) scans¹⁰, the gold standard of body composition measurements trusted by industry experts.

 

With these insights, you can now adjust your diet and activity levels to get your body composition measurements to a healthier range.

 

 

1. Monitor your key health indicators regularly

On top of advanced sleep and body composition tracking, Samsung’s Bioactive Sensor also monitors blood pressure¹¹.

 

Generally, a healthy blood pressure reading should be lower than 120/80 mmHg, while a blood pressure of 140/90 mmHg or higher indicates high blood pressure¹² ¹³ ¹⁴. This can damage blood vessels and increase the risk of developing kidney failure, coronary heart disease and stroke.

 

To maintain a healthy blood pressure, you can consider practicing the following lifestyle and diet habits¹⁵:

 

• Moderate your sodium intake

Studies have provided strong evidence that lowering sodium intake is beneficial in reducing blood pressure.

• Increase intake of fibre-rich food

Wholegrains, fruits and vegetables are high in fibre, magnesium and potassium – beneficial foods that lower blood pressure. In addition, aim for two servings of fruits and two servings of vegetables per day.

 

• Limit fat intake

Dietary fat is high in calories and excessive intake can lead to weight gain and increase your risk of developing high blood pressure. Use less oil when cooking and remove all visible fat before eating. Select healthier cooking methods such as steaming, boiling and grilling instead of deep-frying.

 

• Limit alcohol consumption

Frequent consumption of alcohol causes your heart to pump harder and faster, thereby increasing blood pressure. If you choose to drink, moderate your intake of alcoholic drink to not more than one standard drink per day.

 

Ultimately, the simplest routines and habits can go a long way in helping us optimize our personal health and fitness. With the Galaxy Watch4, Samsung brings years of R&D and cutting-edge technologies to your wrist, providing advanced insights distilled into an easy-to-digest interface, guiding you towards making informed decisions that optimize your health, fitness and overall wellness.

1. The Blood Pressure feature is only available in select markets. To ensure accuracy, users should calibrate their device every four weeks with a traditional blood pressure cuff. The BP app cannot diagnose hypertension, other conditions, or check for signs of a heart attack. This app can only be used for measuring in ages 22 and over. It is not meant to replace traditional methods of diagnosis or treatment by a qualified healthcare professional. Intended for general wellness and fitness purposes only.

 

2. Requires Samsung Galaxy Smartphone with Android 7 or later, and Samsung Health Monitor app which is available only at the Samsung Galaxy app store. Due to country restrictions in acquiring approval/registration as a medical device, Samsung Health Monitor app only works on watches and smartphones purchased in the countries where service is currently available.

 

3. The Blood Oxygen (SpO2) feature is not intended for use in the diagnosis of disease or other conditions, or in the cure, mitigation, treatment, or prevention of disease. Intended for general wellness and fitness purposes only. Availability of this feature may vary by market.

 

4. Intended for general wellness and fitness purposes only. Not intended for use in detection, diagnosis, or treatment of any medical condition or disease. The measurements are for the user’s personal reference only. Please consult a medical professional for advice. Do not measure your body composition if you have an implanted pacemaker or other implanted medical devices. Do not measure your body composition if you are pregnant. Measurement results may not be accurate if you are under 20 years old. Availability of this feature may vary by market.

 

5. Samsung Galaxy Unpacked August 2021, at 5:20: https://www.youtube.com/watch?v=V7ixp-XwqGI

 

6. Availability of Samsung Health app differs across markets

 

7. Samsung Galaxy Unpacked August 2021, at 5:40: https://www.youtube.com/watch?v=V7ixp-XwqGI

 

8. Adapted from Ministry of Health, Singapore: 3 Ways to Improve Sleep Quality: https://www.healthhub.sg/live-healthy/1189/are-you-getting-quality-sleep

9. Steven B. Heymsfield, M.D., Professor, Metabolism & Body Composition, Pennington Biomedical Research Center – 0:44 onwards: https://www.youtube.com/watch?v=7sFa6HWkseU

 

10. Samsung Galaxy Unpacked August 2021, at 10:00: https://www.youtube.com/watch?v=V7ixp-XwqGI  

 

11. Availability differs across markets

 

12.  Centers for Disease Control and Prevention, US: High Blood Pressure Symptoms and Causes https://www.cdc.gov/bloodpressure/about.htm

 

13.  Ministry of Health, Singapore: High Blood Pressure: Understanding Blood Pressure (BP) Readings https://www.healthhub.sg/a-z/diseases-and-conditions/735/Understanding-Blood-Pressure-Readings

 

14.  Guidelines used to diagnose high blood pressure may differ with different healthcare professionals. Always consult a healthcare professional for guidance on healthy blood pressure range for yourself.

 

15.  Adapted from Ministry of Health, Singapore: High Blood Pressure: Healthy Eating Guide https://www.healthhub.sg/a-z/diseases-and-conditions/609/High-Blood-Pressure-Healthy-eating-guide