Beauty Advices

Did you know that the famous 10K steps per day target wasn’t originally based in science? Manpo-kei, translated as “10,000-steps-meter,” was introduced by a Japanese pedometer manufacturer in 1965. As we know at Fitbit, a wide range of research has occurred since then, indeed suggesting that hitting this daily target can improve sleep duration and quality, have a positive impact on self-reported mental health, boost blood oxygen levels, and decrease resting heart rate. 

Research shows that it’s not only step count, but also intensity that matters. Since 2020, Fitbit has inspired Fitbit users to push up their physical activity levels with the introduction of personalized Active Zone Minutes (AZMs) minutes of high-intensity activity that are based on heart rate targets achieved for each minute spent on any workout that gets your heart pumping.

For this analysis, we investigated whether hitting the American Heart Association’s recommended physical activity target of 150 minutes per week of moderate intensity aerobic activity leads to measurable improvements in Fitbit users. We also took a look at approximately how long users should meet these physical activity targets to get the highest return on investment on these aspects of their health.

We analyzed 471 million AZMs and 106 billion steps of anonymous and consenting users who met the physical activity targets in February 2022, but not in January 2022, and assessed whether they saw corresponding improvements in their health compared with users who did not meet the targets in the same period. The results show positive health impacts across resting heart rate, HRV, sleep and stress management scores so long as at least one threshold is reached. Health benefits are even further pronounced when users achieve multiple recommendations.

Users who met both 10K steps per day and the 150 AZMs per week target saw improvements in multiple metrics compared to those who did not meet those thresholds. Specific improvements were as follows: 

Heart rate variability improved by 20 percent (6.1 millisecond or ms. difference)

Resting heart rate lowered by 8.1 percent (4 bpm difference)

Stress management scores lowered by 7.3 percent (5.4 difference)1 

In addition, users that met or exceeded only the 10K steps per day recommendation still showed a 3.44 millisecond higher heart rate variability (higher is better), 3.05 beats per minute lower resting heart rate, and 3.97 improvement in their stress management score than comparable users. 

Users that met or exceeded only the 150 AZMs per week recommendation showed a 3.08 ms higher heart rate variability, 1.35 beats per minute lower resting heart rate, and 5.08 higher stress management score than comparable users. These findings suggest that meeting even one of the targets may still yield improvements in your health.

Next, we looked at how long the same user who initially does not meet the physical activity targets needs to be active to start reaping the health benefits:

Reaching the 150 AZMs per week and 10K steps per day targets for as little as two weeks increased heart rate variability by 20 percent, decreased RHR by 4.3 percent, and increased sleep scores by 4.2 percent compared to remaining at below-target physical activity levels

Users that managed to hit the physical activity targets for an additional two weeks (6 weeks total) also saw a 4.9 percent decrease in their resting heart rate²

Importantly, these positive effects on health lasted for over 4 weeks even if activity later dropped!

Key recommendation: Shoot for 150 AZMs per week in addition to 10K steps per day for the biggest benefit. If that’s too much, aim for activity consistency balanced with some higher intensity workouts for measurable benefits. Use Fitbit’s Activity goals to set daily targets for steps and AZMs and remember to turn on those reminders to move! By enabling these features, Fitbit can help you set targets and achieve your health goals. 

1 This analysis was not designed to directly compare the AZM and step count physical activity targets as these distinct workouts are subject to different variables that affect health, such as measurement error. So it is possible that the associations we found with health are attributable to some other unobserved characteristic of the workout.

² As these analyses were observational in nature, we were unable to control for all confounding variables, so it is possible that the associations we found with physical activity and health are attributable to other, unobserved characteristics in the groups. However, other studies, including prospective randomized controlled trials, have shown comparable changes in RHR and HRV over a similar time period.

The post Fitbit Research Findings Show that Users Who Meet Physical Activity Recommendations Are Able to Improve Their Resting Heart Rate, Sleep, and More appeared first on Fitbit Blog.

Googler Zahra Barnes, an editorial content manager and contributor to the Google Keyword blog, was immediately intrigued by Fitbit Premium’s Sleep Profile feature when it launched in June—and the thought of understanding more about her sleep quality, not just quantity. That’s why, after being set up with a device by Fitbit, she decided to test out our Sleep Profile for the next two months. 

Sleep Profile is determined by analyzing 10 key metrics identified by the Fitbit research team to be most important to your sleep health, including sleep schedule variability, sleep start time, sleep duration, time in deep and REM sleep, and more. Plus, Sleep Profile will reveal which animal represents a user’s most recent sleep habits. The options are Bear, Dolphin, Hedgehog, Parrot, Tortoise, and Giraffe. 

Read on for Zahra’s takeaways: 

Setting up her Sleep Profile was simple. Once her device and the Fitbit app were set up, all she had to do was wear it. 

She thought her Inspire 3’s 10-day battery life was the stuff of dreams. “I’m frankly still not over this!” Zahra shared.

She found looking through her sleep data fascinating, especially her Sleep Score, and was able to improve her sleep as a result. 

Smart Wake made her mornings less groggy by waking her with gentle vibrations at the lightest point in the sleep cycle.

Fitbit’s breathing exercise and guided meditations helped her wind down before bed. On nights when she couldn’t drift off, she found that Fitbit helped.  

Getting her sleep animal, the Giraffe, was as rewarding as she’d hoped. She discovered that like her other fellow Giraffes (the most common Sleep Animal), she went to bed later, got less sleep than women her age, and did not have much time spent awake while sleeping. 

Fitbit’s workout encouragement helped her tire herself out. “If I’d known my Fitbit would basically be a life coach and cheerleader right on my wrist, I’d have tried one out a lot sooner!” Zahra wrote. 

Interested in trying it yourself? If you’re a Premium member, all you have to do is wear your Fitbit device to bed for at least 14 nights of the previous month, and on the first day of the month, you’ll get your monthly Sleep Profile. Available on Google Pixel Watch, Sense 2, Sense, Versa 4, Versa 3, Versa 2, Charge 5, Luxe, Inspire 2, or Inspire 3. 

Want to find out more about Zahra’s experience? You can read the full story on the Google Keyword.

The post Googler Zahra Barnes Tried Fitbit Premium’s Sleep Profile for Two Months appeared first on Fitbit Blog.

Winter can be tough for many people, with fewer hours of daylight and plunging temperatures. Sure, there are many holidays and celebrations to look forward to, but they can come with over-the-top busyness, and expectations can be emotionally and physically draining.

This season, give yourself a break and perhaps elevate your happiness by following the Danish practice of hygge.

Hygge literally means—well, there is no direct translation into English! But it is a sense of cozy comfort, gratitude, and well-being. Pronounced “hoo-ga” or “hui-gah,” it is a common practice in Denmark to prioritize slowing down the pace of life and enjoying simple pleasures, such as close family and friends, food, nature, and relaxation.

Denmark is known for being one of the happiest countries in the world, and hygge may be the reason. With the average winter temperature hovering at the freezing mark and a mere seven hours of sunshine each day in December, the Danes use this time to comfort themselves and enjoy what they have.

History of hygge

The word hygge comes from the Norwegian language, where it means well-being. It was first seen in Danish writing in the 18th century. The concept of hygge fits well into Danish culture, which embraces genuine connection and a laid-back approach to life.

Although the concept of hygge grew in Denmark, an article published about it in 2015 began a spike in coverage around the globe. Subsequent articles and books about hygge followed. In 2016, the word hygge made the Oxford Dictionary shortlist for word of the year. It was defined as “a quality of cosiness  and comfortable conviviality that engenders a feeling of contentment or well-being (regarded as a defining characteristic of Danish culture).”

As the idea of hygge became more popular worldwide, it became more commercial. The Broadway production of the musical Frozen includes a song called Hygge—ensuring future generations will be well-versed in the concept. Lifestyles stores promote furniture, blankets, candles, and other accessories to make a home more hygge. Still, the original meaning of the word focuses on enjoying what you have, not necessarily needing to get more.

In addition to being a newly accepted word in Scrabble, hygge can be used as a verb, adjective, and noun.

Ways hygge may help happiness

While practicing hygge sounds good, can it really make you happy? Everyone is coping with different stressors and situations. However, hygge corresponds with the concepts of well-being and happiness.

Connection is essential to hygge, and good social relationships are a key predictor of happiness. Hygge is a perfect solution year-round, especially in winter when people socialize less and can feel more isolated without activities with close friends.

A significant part of hygge is gratefulness, an appreciation of what you have. Research shows that gratitude is strongly associated with greater happiness. According to Harvard Medical School, “gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships.” Practicing hygge provides regular opportunities to appreciate the people and things around you.

Rest is another aspect of hygge that translates to well-being and happiness. Taking time from overloaded schedules to slow down and relax reduces stress, boosts creativity and productivity, and helps decision-making. Instead of waiting until burnout occurs, hygge creates built-in downtime.

Adding hygge to your life

If you don’t think you’ve practiced hygge before, there is no need for FOMO—you probably have! Think of the last cold, dreary day when you and your bestie wore sweats all day, piled on the blankets, binge-watched a Netflix series, and talked about anything and everything. Perhaps it was when you had a game night or Friendsgiving with a few of your favorite people. Or when you went on a nature walk with your pup, appreciating the open space and chance to breathe fresh air.

There are many ways to hygge. But it’s not just about the activity; it’s about intention and attitude. Because hygge is part of Denmark’s culture, the people there hygge intentionally and consistently. They allow their schedules to include downtime and appreciate the restorative aspects of hanging out with friends and family. And they don’t just do this on special occasions. They do this weekly.

Meik Wiking, CEO of the Happiness Research Institute and author of The Little Book of Hygge, highlights the central tenets of hygge:

Get together with a few close friends in a trusting environment. Danes believe the ideal number of people to hygge with is three or four.

Enjoy good food and drink. This can be simple food at home, a local coffeehouse, or a casual and relaxing restaurant.

Disconnect from digital devices and distractions to savor the moment. This includes leaving work on time to be with family and friends and turning off emails and social media when you’re with people.

Turn the lights down. Candles are an important aspect of creating a hygge environment.

Dress comfortably. Now isn’t the time for suits and heels. Think soft sweats and thick, warm socks.

Have a hygge spot at home where you can light candles, snuggle under a blanket, and drink hot tea, coffee, or cocoa.

While hygge is often practiced indoors, it doesn’t have to be, even in winter. A brisk walk or run outside, a snowball fight, or ice skating with friends are excellent ways to hygge. Activities like picnics, barbecues, canoeing, and camping are popular in warmer weather.

Although hygge can help improve happiness, it isn’t a substitute for psychological support. Still, with its multiple benefits, practicing hygge may help this winter be a little brighter, warmer, and more fulfilling!

The post Here’s How You Can Brighten Winter with the Danish Practice of Hygge appeared first on Fitbit Blog.

RECIPE BY LEANDRA ROUSE | PHOTOGRAPHY BY SAM EMMONS 

Hot Pot is a delicious family meal that is served with a steaming soup at the center of a table, where all guests can participate in flavoring the broth. This is a tradition that has been seen across Asia for thousands of years. Most notably in China (know as huǒguō), in Japan (known as Nabemono), and in Korea (known as Jeongol). It is a fun way to share a communal meal with loved ones, making it especially perfect for the  holidays. 

To ensure this dish is tasty as it is healthy, we will show you how to make the broth light and the vegetables abundant. The seafood and vegetable theme brings forward some of the best hot pot ingredients such as Asian mushrooms, tofu skin, and daikon. Although, you can swap in similar ingredients based on season and your preferences 

The key to a good hot pot is a great broth! We have a great hack to save time and deliver on flavor. Add shrimp and vegetable peels to your favorite pre-made vegetable stock then add This adds extra vitamins, minerals and a rich umami flavor into a packaged broth.  

Lastly, hot pot is traditionally served in the center of a dining table. You will need a heat source such as an electric hot pot, hotplate, or induction stoveplate to keep broth warm. (We’ve always used a plugged in hotplate, but this year added an electric hot pot to our holiday wish list.) 

Most importantly, share this dish with a group of loved ones. It is interactive, fun, easily tailored for personal tastes, and takes a flavorful departure from traditional American holiday flavors.  

INGREDIENTS: 

2 32 fl.oz (950ml) containers vegetable broth, sodium reduced or without added salt is preferred 

2 teaspoons powdered dashi *optional 

1 lb (450g) white fish filets, such as Mahi Mahi, Bass, Tilapia 

6 shrimp, peels removed and reserved 

1 14 oz (400g) package tofu, firm, cut into cubes 

6 shiitake mushrooms, sliced in half

2 enoki mushroom bundles 

4 baby (400 g) Bok Choy or Pak Choi, bottoms removed

2 cups (200g)  cabbage, Napa or green

2 carrots, peeled and sliced

1 cup (160g) daikon/mooli, peeled and sliced into 1” (2.5cm) half moons 

1 bunch (100g) green onions or spring onions, ends trimmed and reserved

½ lb (225g) vermicelli noodle, cooked

For the dipping sauce: 

1 tablespoon white miso paste

½ tablespoon toasted sesame oil

1 tablespoon rice vinegar 

1 ½  tablespoon tahini

1 tablespoon soy sauce

1 teaspoon sesame seeds, white, toasted

2 tablespoons water to thin sauce

INSTRUCTIONS: 

Stock: Begin by simmering shrimp peels, shiitake stems, and any other reserved vegetable peels in one cup (240ml) of water. Simmer over medium heat for 20 minutes. Strain and add this concentrated mixture to a large stock pot with the pre-made vegetable broth and powdered dashi. 

Hot pot: Chop and plate all the vegetable and seafood ingredients into approximate bite size pieces. Plate decoratively and arrange the ingredients based on the type. Place the ingredients across two or more plates to ensure that guests on all sides of the table have easy access. 

Dipping sauce: Whisk together the ingredients in a bowl. Portion the finished dipping sauce into several bowls and place around the table for guests. You may consider individual dipping sauce bowls. 

Set the table:  Put the heat source at center of the table, arrange the plates of ingredients and dipping sauce around the table so guests can reach them. Supply each guest with a bowl, soup spoon, and chopsticks. 

Hot pot meal: When you are ready to serve, carefully bring the large stock pot of broth and place it on the heat source at the center of the table. It should be kept at a low simmer during the meal. Guests can contribute to the flavoring of the broth by selecting raw ingredients, and carefully placing them into the hot pot using chopsticks or a spoon. Give the ingredients plenty of time to cook through and soften before spooning into bowls. The seafood typically will take 7 to 10 minutes to cook and the vegetables a minimum of 5 minutes.Once cooked, ladle the soup from the hotpot into guest bowls, including a little of each added ingredient. Guests can individually season with the dipping sauce. 

Eat and be merry!

Makes 15 servings. 

NUTRITION FACTS (PER SERVING): 

Calories 180 KCal

Protein 14g

Total fat 6g

Saturated fat 2g

Cholesterol 20mg

Carbs 19g

Fiber 3g

Total sugars 3g

Added sugars 0g

Sodium 600mg

The post Healthy Recipe: Holiday Hot Pot appeared first on Fitbit Blog.

Barre classes may do great things for your glutes, thighs, and core, but if you really want to be strong like a ballerina, consider a ballet workout. This total body exercise doesn’t just strengthen and lengthen muscles; it boasts some decided fringe benefits, like better posture, balance, and confidence, says Victoria Marr, director and co-founder of Sleek Technique Ballet Fitness. 

What is a ballet workout, and how does it compare to barre? Read on to learn if this new spin on ballet is right for you. 

What is a ballet workout? 

“Ballet [workouts] take you through the entire journey of a ballet class,” says Chris Vo, director of programming, group fitness at Equinox and Equinox Media. But with a twist. In addition to plies, arabesques, and other classic moves, a typical ballet workout might include resistance bands to tone the arms and back or planks for core strength. Either way, the result is a gentle cardio workout that sculpts, tones, and leaves you feeling light, flexible, and more graceful.

A mind-body workout

Ballet-focused classes aren’t just about building a better body. “Dance can lead to a long list of benefits,” says Vo. In addition to improved flexibility, coordination, and balance, dance may also reduce stress and depression, he says. Escaping to the world of dance may also help you become more mindful, adds Marr. “Mentally, you absolutely have to focus for that 30 to 40 minutes and block out any other stresses and distractions,” she explains. Research backs up her theory. For example, one recent study found that dance students reported greater mindfulness and life satisfaction than students in other disciplines.

How do ballet workouts differ from barre classes?

On the surface, ballet and barre workouts may sound like the same thing, but there are some subtle—and not-so-subtle—distinctions. Here are the main ways they differ from one another. 

Coordination and rhythm. “A good barre workout will work on coordination and rhythm but focuses on the more basic ballet steps,” says Marr. “[However], there is even more of an opportunity to advance the work on your coordination and rhythm once you leave the barre as you start to work with a bigger vocabulary of movement and build longer dance sequences.” 

Upper body strength. Want ballerina arms? Then book a ballet class. While barre work can do magic for your lower body, it doesn’t always target the back and arms like sashaying across the floor with arms stretched outward or overhead does.

Cardiovascular endurance. “There is more of an option for larger range, dynamic movements off the barre,” says Marr. Plus, moving your arms and legs simultaneously really gets your heart pumping! Ballet is so effective for heart health that one recent study found that regular moderate-intensity dancing reduced a person’s risk of dying from heart disease by 46 percent. 

Perceived effort. “They both can be strenuous in different ways, but when you get lost in the artistry and the theatrical aspect of a ballet class, somehow one’s perceived exertion is much less,” says Vo. 

The fun factor. “Barre workouts tend to feel like workouts, [and are] usually focused on smaller range of motion, high repetition, and light resistance exercises,” says Vo. By contrast, the jumps, leaps, and turns of a ballet class make you feel like, well, a dancer. 

If you’re torn between the two, the good news is you don’t have to choose one over the other. “Both have their place and complement each other brilliantly,” says Marr. 

But if you’re still not convinced that ballet is really exercise, consider the results of a recent meta-analysis. When researchers reviewed the results of 28 studies, they found that dance was more effective than traditional exercise for improving flexibility and balance and reducing BMI, body fat, and triglycerides. And it was equally as beneficial as exercise for cardiovascular health. So go ahead and dance your heart out!

The post Should You Try a Ballet-Style Workout? appeared first on Fitbit Blog.