Keeping fit has been difficult for many of us in the past year – especially for those who are desk-bound for hours on end. At the same time, being cooped up at home has also made it more important than ever for us to be physically active.

If you need a constant companion to nudge you along to be healthier, how about considering a smartwatch?

Regardless of age or lifestyle, the cutting-edge technology and apps embedded within Samsung’s new Galaxy Watch4 are designed to help you plan your workouts more efficiently while maximizing the fun in each activity.

Available in black, silver, green ¹, and pink gold ²,  the Galaxy Watch4 presents the right data and information to empower you to become the best version of yourself!

Read on to find out four reasons why the Galaxy Watch4 makes for the ultimate workout companion!

1. Test your limits with group challenges

It’s a situation familiar to most of us: After a long day of work or school, the fatigue sets in, and the temptation to skip a workout in favor of watching our favorite TV shows creeps in. When facing such scenarios, there’s nothing like moral support from our social circles to keep us going.

With Group Challenges available on your Galaxy Watch4, you can track your steps against that of your friends and loved ones, and keep each other motivated through a message board ³ and leaderboard that tracks each member’s progress. This is also updated in real-time, so you can track your group’s progress live!

You can even get creative by challenging each other in different ways. For example, the person in the family who has accumulated more than 8,000 steps over three consecutive days can get an additional scoop of ice cream. And if you happen to be working out with colleagues, why not recognize the most active co-worker for the month with a medal and shopping vouchers?

2. Discover the best of both worlds with Tizen and Google integration

True to Samsung’s user-first commitment, the Galaxy Watch4 features Wear OS Powered by Samsung – a new platform built by Samsung and Google. Available for the first time in the Galaxy Watch4, Wear OS combines the best of Samsung’s Tizen operating system (OS) with Google’s Wear OS, letting users tap into an expansive ecosystem right from their wrists.

Here are just some of the many ways you can supercharge your workouts with Wear OS:

• Explore new running, hiking, and cycling routes conveniently on your wrist with Google Maps, featuring turn-by-turn directions sent from phone to smartwatch.

•  Pay for drinks and more without bringing your phone or wallet out via Google Pay  ⁴!
• Stream music according to the mood of your workout on built-in music apps like Spotify or YouTube without having to bring your phone along with you ⁵!

• Download specialized fitness apps through the Google Play store on your Galaxy Watch4, such as Strava,Swim.com,Adidas Running, and Golf Buddy: Smart Caddie, and more!

3. Enjoy seamless integration with the Galaxy Buds2

For many of us, music sets the stage for a fulfilling workout – from heart-pumping house music to stay energized for a high-intensity workout, to therapeutic jazz music that calms one down during a yoga session.

The Galaxy Buds2 comes equipped with Active Noise Cancelling (ANC), which cuts external background noise by up to 98% ^6,7, making it the perfect companion to the Galaxy Watch4 when you’re trying to get in the zone during a workout.

Meanwhile, the Galaxy Buds2’s Ambient Mode lets you choose from three levels of ambient sound, all with just a tap on the Galaxy Watch4 – perfect for moments when you still want to be connected to your surroundings during your fitness regime. That way, you can still listen to your favorite music while talking to your friends during a group run, for instance.

The Galaxy Buds2 also has a battery life of 5 hours in ANC mode – so you’re covered even on longer workout days. Meanwhile, the IPX2 water resistance rating ensures that the earbuds can also accompany you even on rainy days.

4. Advanced Health Tracking Features

Being able to access vital health data helps us affirm that we are reaping the benefits of regular exercise. It also serves as a good reminder to get up and keep active.

The Galaxy Watch4 takes remote health data to the next level, featuring a ground-breaking BioActive Sensor that reads blood pressure ^8,9, blood oxygen level ¹⁰, ECG levels, and for the first time, calculates body composition ¹¹.

Users can now work out with peace of mind through regular monitoring of their blood pressure levels from their Galaxy Watch4, and even keep tabs on their cardiovascular system to catch anything out of the ordinary with ECG rhythm monitoring! By recognizing abnormal heart rate and rhythm, the ECG feature on the Galaxy Watch4 sends data straight to a compatible Galaxy phone to be easily shared ^12,13,14,15.

Indeed, having a companion like the Galaxy Watch4 can certainly be a useful push for many of us to lead more active and healthier lifestyles!

[1] Color is available for Galaxy Watch4 Bluetooth (44mm) only.

[2] Color is available for Galaxy Watch4 Bluetooth (40mm) only.

[3] All participants must have Android smartphone running 6.0 or above with the latest version of the Samsung Health app and a Galaxy smartwatch and/or fitness tracker.

[4] Google Pay available in selected countries. Click here to see the full list.

[5] Only applicable for Galaxy Watch4 LTE version.

[6] ANC (Active Noise Cancelling) is on by default, and the touch and hold gesture for ANC can be configured in the Galaxy Wearable app.

[7] Changing the 3 levels of ambient sound volume can be set up on Galaxy Wearable app.

[8] 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.

[9] 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.

[10] 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.

[11] 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.

[12] ECG and BP feature only to be used by 22 years+. For accurate BP readings, a calibration is required every 4 weeks by BP monitor & arm cuff. Requires a Galaxy smartphone running Android 7.0 or above.

[13] The ECG app is not intended for users with known arrhythmias other than atrial fibrillation or users under 22 years old. Users should not interpret or take clinical action based on the device output without consultation of a qualified healthcare professional. The ECG app is not intended to replace traditional methods of diagnosis or treatment.

[14] Requires Samsung Galaxy Smartphone with Android 7 or later, and Samsung Health Monitor app (available only at the Samsung Galaxy app store).

[15] Users should measure their blood pressure when at rest, as they would do with a traditional cuff, and refrain from measuring when they are working out, smoking, or drinking.

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 Watch 4 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 pressure ^1A-B, taking electrocardiography (ECG) measurements ², measuring blood oxygen levels ³, and for the first time – calculating body composition ⁴ – read on to discover three ways you can make the most out of the cutting-edge data presented by the Galaxy Watch 4.

1. Get a good night’s sleep, everyday

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 Watch 4’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 ⁵!

To give you a more comprehensive understanding of your sleep quality, the Galaxy Watch 4 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 App ⁶ on your smartphone detects the sounds of your snores, while the Watch 4 checks your blood oxygen levels once every second ⁷. This data collectively informs your overall sleep score.

If you find yourself struggling to get a good night’s sleep based on your Watch 4’s readings, you can consider following these steps ⁸ 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 tissues ⁹, 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. 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) scans ¹⁰, 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.

3. Monitor your key health indicators regularly

On top of advanced sleep and body composition tracking, Samsung’s Bioactive Sensor also monitors blood pressure ¹¹.

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 ^12,13,14. This can damage blood vessels and increase the risk of developing kidney failure, coronary heart disease, and stroke.

To maintain healthy blood pressure, you can consider practicing the following lifestyle and diet habits ¹⁵:

• Moderate your sodium intake
  Studies have provided strong evidence that lowering sodium intake is beneficial in reducing blood pressure.
• Increase intake of fiber-rich food
  Whole grains, fruits, and vegetables are high in fiber, 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 drinks 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.

[1A] 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.

[1B] 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.

[2] The ECG feature is only available in select markets.

[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