In an era where technology is increasingly integrated into our daily lives, smartwatches have evolved beyond their traditional roles of text messaging, music control, and timekeeping. They are now central to many individuals’ health and fitness regimens, offering features that can potentially track heart rhythms, oxygen levels, and sleep patterns.

According to Insider Intelligence/eMarketer, more than 25% of the U.S. population used smartwatches or other connected health devices in 2023. The trend is expected to continue growing, with projections suggesting that over 100 million Americans will be using smart wearables by 2026.

To delve into how these devices impact health and fitness, we spoke to Dr. Leana Wen, a wellness expert, emergency physician, and clinical associate professor at George Washington University. Dr. Wen, a dedicated runner and triathlete, provides insight into the capabilities and limitations of smartwatches.

Defining Smartwatches

Dr. Wen explains that a smartwatch is a wearable device resembling a wristwatch, often Bluetooth-enabled to connect with smartphones. This connectivity allows users to access various phone functions, such as receiving messages and listening to music. More importantly, smartwatches now offer advanced features for tracking health and fitness data.

One of the primary benefits of smartwatches is step tracking. Research indicates that setting daily step goals can significantly lower the risk of heart disease and premature death. A study published in March found that walking 9,000 to 10,000 steps daily reduced cardiovascular disease risk by 21% and the chance of early death by 39%. Even 4,000 steps a day were shown to decrease the risk of premature death.

Enhancing Athletic Training

For active individuals, smartwatches can be invaluable. Dr. Wen notes that athletes use these devices to monitor heart rates and maintain training within specific zones, such as the endurance zone where the heart rate stays below 75% of its maximum. Advanced smartwatches can track pace, distance, and running cadence, and some offer GPS and sport-specific data.

Heart Health Monitoring

One question many users have is whether smartwatches can detect heart problems. While some devices can monitor heart rhythms, Dr. Wen cautions that they are not approved to diagnose heart attacks. Smartwatches may help detect irregular heart rhythms like atrial fibrillation, but users experiencing symptoms should not rely solely on smartwatch data and should seek medical attention.

Limitations in Oxygen and Glucose Measurement

When it comes to measuring oxygen levels and blood glucose, smartwatches have limitations. The accuracy of oxygen level readings can vary, and those with lung conditions should use dedicated equipment. The FDA has also warned against using smartwatches for blood glucose monitoring, as inaccuracies could lead to dangerous health risks for diabetics.

Sleep Tracking

Smartwatches can also track sleep patterns, providing insights into sleep quality and duration. Dr. Wen uses her smartwatch to monitor her sleep and correlate it with changes in her sleep environment and training regimen. This data can be useful for adjusting sleep habits and managing stress.

Balancing Data and Enjoyment

Dr. Wen advises that while smartwatches can be a powerful tool for those who appreciate detailed health data, they may not be beneficial for everyone. For some, the constant influx of data can become stressful. It’s important to use the technology in a way that enhances, rather than detracts from, the enjoyment of exercise and overall well-being.

As smartwatches continue to advance, they offer a promising tool for monitoring and improving health, provided users remain mindful of their limitations and prioritize personal well-being.