Wellness Starts from Your Wrist with the Galaxy Watch4
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 an incredible 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 pressure , measuring blood oxygen levels, taking electrocardiography (ECG) measurements, and for the first time – calculating body composition – read on to discover three ways you can make the most out of the cutting-edge data presented by the Galaxy Watch4.
- Get a good night’s sleep, every day
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 favorite 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 times!
To give you a more comprehensive understanding of your sleep quality, the Galaxy Watch4 is designed to track 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 App on your smartphone can detect the sounds of your snores, while the Watch4 checks your blood oxygen levels once every second. 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 steps 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.
- 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 tissues, 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!
Photo for illustration only
This is enabled by Bioelectrical Impedence Analysis (BIA), which captures 2,400 data points, delivering results in about 15 seconds.
With these insights, you can now adjust your diet and activity levels to get your body composition measurements to a healthier range.
- Monitor your key health indicators regularly
On top of advanced sleep and body composition tracking, Samsung’s Bioactive Sensor also monitors blood pressure.
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 pressure  . This can damage blood vessels and can increase the risk of developing kidney failure, coronary heart disease and stroke.
To help maintain a healthy blood pressure, you can consider practicing the following lifestyle and diet habits:
- 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 can cause 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 achieve our personal health and fitness goals. With the Galaxy Watch4, Samsung brings years of R&D and amazing technologies to your wrist, providing insights distilled into an easy-to-digest interface, guiding you towards making informed decisions that help improve your health, fitness and overall wellness.
 The Blood Pressure feature is only to be used for measuring in ages 22 and over. Intended for general wellness and fitness purposes only. Not intended for use in detection, monitoring, diagnosis, treatment of any medical condition or disease. The measurements are for your personal reference only. Please consult a medical professional for advice. For accurate BP readings, a calibration is required every 28 days by BP monitor & arm cuff. Requires a Galaxy smartphone running Android 7.0 or above.
 The ECG feature is intended to create, record, store, transfer, and display a single channel electrocardiogram (ECG), similar to a Lead I ECG for adults 22 years and older. The ECG feature is not intended to replace traditional methods of diagnosis or treatment. The ECG feature is not intended for users with other known arrhythmias. If an irregular heartbeat or atrial fibrillation is detected, consult a doctor. If you experience symptoms of a heart attack, stroke, or other cardiovascular conditions, do not rely on the notification of the device and consult a doctor. FOLLOW THE INSTRUCTIONS FOR USE. IF SYMPTOMS PERSIST, WORSEN OR CHANGE UNEXPECTEDLY, TALK TO YOUR HEALTH PROFESSIONAL. Requires Samsung Galaxy Smartphone with Android 7 or later, and Samsung Health Monitor app which is available only at the Samsung Galaxy app store.
 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, or for the prevention or control of conception or pregnancy. Intended for general wellness and fitness purposes only. Samsung recommends that you consult with your doctor or physician before participating in any exercise program.
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, or for the prevention or control of conception or pregnancy. 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 Samsung Health app differs across markets
 Adapted from Ministry of Health, Singapore: 3 Ways to Improve Sleep Quality: https://www.healthhub.sg/live-healthy/1189/are-you-getting-quality-sleep
 Availability differs across markets. Blood pressure feature only to be used by adults 22 years and older. Intended for general wellness and fitness purposes only. Not intended for use in detection, monitoring, diagnosis, treatment of any medical condition or disease. The measurements are for your personal reference only. Please consult a medical professional for advice. For accurate BP readings, a calibration is required every 28 days by BP monitor & arm cuff. Requires a Galaxy smartphone running Android 7.0 or above.
 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
 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.
 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