Health Precautions Health monitoring does not depend on your feelings.

Five Health Indicators

Are you only concerned when your body is in serious pain, or when a fever strike? Get daily insights into your health by monitoring data from health indicators.

Heart Rate

Heart Rate

When the body has a fever, the heart rate will be higher than usual.

When the body has a fever, the heart rate will be higher than usual

The heart is the pilot of all body activities. Effectively monitor your health status by analysing your heart rates. It is generally believed that when the body temperature rises abnormally, the heart rate will increase; likewise, when the body temperature drops, the heart rate and strength of heart contractions will decrease accordingly. Those with a higher resting heart rate can indicate a higher risk of getting cardiovascular diseases. By doing regular exercises, the body’s sympathetic nervous activity decreases, which will lower the resting heart rate, improving the heart function and resulting in a more flexible neuromodulation.

Respiratory Rate

Respiratory Rate

Respiratory rate plays a critical role. Keep it just right for your health.

Respiratory rate plays a critical role. Keep it just right for your health.

When you put on a face mask, do you realize that breathing is something you have taken for granted? The normal respiratory rate of a healthy adult is 12 – 20 breaths per minute (brpm). A low respiratory rate is a general indication of good health. Even while exercising, the respiratory rate of those with better physical fitness levels tend to be lower. There are many breathing techniques that can help you to manage your stress levels, relax and improve your concentration and sleep quality.

Blood Oxygen Saturation

Blood Oxygen Saturation

Keep your lungs healthy, maintain a balanced body oxygen saturation!

Keep your lungs healthy, maintain a balanced body oxygen saturation!

Blood oxygen saturation is closely related to lung health. Blood oxygen saturation (SpO2) refers to the concentration of oxygen in human blood, which is the key index to measure health. The ideal Spo2 level should be between 95 – 100%. A figure lower than 90% is considered too low, however, the figure may vary with individual physical differences. For instance, some people may feel discomfort at high altitudes because of the decrease in Spo2 levels. Monitoring how your body responds and changes with different blood oxygen saturation levels in different states can help you understand your own body better.

Sleep Monitoring

Sleep Monitoring

A good night’s sleep is the first line of defence.

A good night’s sleep is the first line of defence

Your immunity is the first line of defence against viruses. Quality sleep is the key to maintaining healthy body functions. When people go to sleep, they experience several cycles of rapid eye movement and non-rapid eye movement. The non-rapid eye movement stage can be further divided into deep and light sleep. During the deep-sleep stage, the body will begin to repair, build bones, grow muscles and enhance the immune system. In normal circumstances, a healthy adult will get approximately 15-25% of deep sleep each night. However, this figure varies amongst individuals. Garmin’s sleep monitoring function records the level of blood oxygen saturation and the number of times you toss and turn throughout the night so you can closely monitor your sleep quality.

Stress Monitoring

Stress Monitoring

Stress can be monitored. Do not let stress affect your health.

Stress can be monitored. Do not let stress affect your health

The more tense a situation is, the more we will need to stabilize our physical and mental states. When we are caught up in highly stressful situations over long periods of time, our physical and mental health can get affected from coping with the stress and these responses could be destructive to our health over time. Garmin’s stress detection function uses Heart Rate Variability (HRV) to estimate the body’s stress levels. Training, physical activities, sleeping conditions, mental state and other daily activities will affect your stress levels. Garmin’s stress monitoring function measures stress levels from 0 to 100; 0-25 suggests a low stress level, 26-50 suggests a moderate stress level and 51-75 and 76-100 indicates high and extremely high stress levels respectively. This function will enable you to monitor your daily stress levels.

Moderate levels of exercise is the key to boost your immunity

It is generally believed that exercising is healthy, so many people do exercises to strengthen their immunity. However, too much high-intensity exercise may be detrimental to our health and immunity.

Moderate levels of exercise is the key to boost your immunity
Light to moderate exercise reduces the risk of respiratory infection.
The risk of infection is greatly increased by overly vigorous exercise.

How to Define Moderate Exercise?

Is walking considered moderate exercise? Is running for 30 minutes considered moderate or intense? In fact, everyone has different levels of physical fitness. Only by monitoring the heart rate combined with the duration of exercise, then only we can define whether a particular exercise is moderate.

Heart Rate Control + Duration of Exercise

Heart Rate Control

Heart rate zones of moderate exercise

Target heart rate can be calculated based on the percentage of * maximum heart rate (% max). To improve immunity, it is suggested that the target heart rate be around 70-80% of the person’s maximum heart rate, focusing on moderate to high-intensity cardio training.

Heart rate zones of moderate exercise
*It is possible to estimate your max heart rate using an equation. Garmin Connect calculates max heart rate by subtracting your age from 220 for males and 226 for females. However, this is only an estimate based on population averages. The only way to know your true max heart rate is to measure it.

According to the American Heart Association and the World Health Organization, adults should do at least 150 minutes of moderate-intensity exercises per week.

150 mins/Week

If you do not have a clear idea of the intensity and duration of your exercise, Garmin's exclusive weekly Intensity Minutes function will automatically record the duration of the exercise you have done. After 10 minutes of exercise, the device will automatically calculate and sum up your weekly exercise duration, and compare your current heart rate with your average resting heart rate. You will have a week to reach your goal.

Intensity Minutes

Home Exercises for You

How to choose the right type of home exercise? The common types of home-based exercises are divided into cardio and strength training. As long as it is practiced at a moderate pace, any exercise is effective enough to improve your health and boost your immunity!

  • Indoor Training

    Indoor Training

    Free weights workout to increase muscle strength. Enjoy sweating at home!

  • Treadmill


    Safe and stable. Efficient fat burning. Train anytime, even on a rainy day!

  • Stair Climbing

    Stair Climbing

    The perfect training to build cardiovascular and muscular strength. Simple, convenient and efficient.

  • Indoor Cycling

    Indoor Cycling

    Ride with trainer. Enjoy most immersive indoor cycling experience at home.

S.O.P. to Build a Healthy Body

Accurately monitor the intensity of each activity to maintain optimal fitness

With Garmin watch, you have access to real-time and long-term trend of exercise intensity through the following functions.

  • 1Moderate Exercise

    Heart rate control + 150 mins/week

  • 2Check Your Training Load on a Weekly Basis

    Precise calculation of each workout intensity

    Low (Blue)– Your training load is low for your current fitness level and training habits. If you stay in this range, you are unlikely to see further improvements.
    Optimal (Green)– The range is ideal for maintaining and improving your fitness level. Keep up the good work!
    High (Red)– Based on your current fitness level and recent training habits, your training load may be too high to produce positive results.

    High (Red)-Based on your current fitness level and recent training habits, your training load may be too high to produce positive results. Training load is the sum of Excess Post-Exercise Oxygen consumption (EPOC) measurements for the last 7 days. Furthermore, your compatible Garmin device compares this weekly training load to your longer-term training load — also taking into account your fitness level — and shows you if this load is in the optimal range.

  • 3Check your Recovery Suggestions

    Adjust workout intensity

    Recovery is essential for physical progress. Track your recovery with quantitative data and balance your workout in an efficient way.

  • 4Check your Training Status

    Physical fitness monitoring of each stage

    Analyze your physical fitness and training load of each activity, provide reliable status indicators to help you avoid overtraining and to keep your immune system strong.

  • 5Attain a Healthy Body!

• Depending on whether your Garmin device has the functions built in.
• The Training Status feature shows you the training results estimated over an extended time period, please continue running or cycling for at least 1 to 2 weeks for the device to evaluate your training status more accurately.