Wellbeing Score Explained

What is the Wellbeing Score?

The Wellbeing Score provides a comprehensive view of your overall health by analyzing both your physical activity and sleep patterns. By tracking key metrics like steps taken, active hours, sleep duration, and recovery, the score offers a holistic understanding of how well your daily habits support your physical and mental health.

In a busy lifestyle, it’s often difficult to optimize every aspect of your health, and that’s okay. Health is not a competition; the Wellbeing Score is a tool designed to assist you in creating positive daily habits that foster long-term health. It should not be seen as a measure of success or failure, but rather as a guide to help you make steady progress toward a healthier lifestyle. The focus should be on making gradual, sustainable improvements rather than striving for perfection. What matters most is actively working toward better health, one step at a time.



Why is it Important?

Understanding your Wellbeing Score can be valuable when aiming to maintain a balanced and healthy lifestyle. Achieving harmony between physical activity and quality sleep is essential for overall wellbeing, leading to better physical health, increased energy, improved mood, and mental clarity. The score helps you recognize how different factors like movement and rest contribute to your health, enabling you to make adjustments to improve both your activity levels and sleep habits. While the score is a helpful tool, it is best considered alongside other factors and how you feel overall.



How to Interpret the Score

The Wellbeing Score ranges from 0 to 100, categorized into four levels to help you gauge how well your current lifestyle supports your overall health:

• 81-100: High
  Your daily habits, including activity and sleep, are well-aligned with promoting good health. You are likely balancing movement and rest effectively, supporting both physical and mental wellbeing.
• 66-80: Medium
  Your lifestyle moderately supports your health, with some areas that could be improved. Focusing on increasing activity or improving sleep consistency might enhance your overall wellbeing.
• 51-65: Low
  This range indicates that your health may be impacted by insufficient activity or poor sleep quality. It might be beneficial to adjust your daily habits, such as reducing inactivity or addressing sleep issues.
• 0-50: Minimal
  A lower score suggests significant imbalances in your lifestyle, which may negatively affect your health. Considering significant changes to both your physical activity and sleep habits could be helpful.



How the Wellbeing Score Works

Factors Contributing to the Wellbeing Score

The Wellbeing Score is built on several key factors that together provide a comprehensive view of your overall health. Each factor plays a specific role in assessing how your daily habits support your physical and mental wellbeing:

• Steps: Measures the total number of steps you take during the day. Higher step counts are associated with improved cardiovascular health and lower risks of chronic diseases.
• Active Hours: Tracks the number of hours during which steps or physical activities are recorded. Staying active throughout the day reduces sedentary behavior, contributing to numerous health benefits.
• Active Calories: The total calories burned during active periods, indicating the intensity of your activities. Burning more calories supports weight management and cardiovascular fitness.
• Intense Activity Duration: Measures the time you spend in moderate to vigorous physical activity. Engaging in higher-intensity activities is essential for cardiovascular health, endurance, and metabolic fitness.
• Extended Inactivity: Monitors the amount of time you spend sedentary without movement. Prolonged inactivity can increase the risk of various health issues, so minimizing sedentary time is crucial.
• Floors Climbed: Tracks the number of floors you ascend during the day. Climbing stairs is an effective way to improve cardiovascular and muscular health.
• Sleep Duration: The total amount of sleep you get each night. Adequate sleep is vital for cognitive function, physical recovery, and overall wellbeing.
• Sleep Regularity: Measures the consistency of your sleep and wake times across days. A regular sleep schedule helps regulate circadian rhythms and improves sleep quality.
• Sleep Continuity: Assesses how uninterrupted and restful your sleep is by measuring the amount of time lost to restlessness or awakenings. Continuous sleep is crucial for recovery and health.
• Sleep Debt: Represents the cumulative shortfall of sleep over time compared to your individual sleep needs. Minimizing sleep debt is key for maintaining both physical and mental performance.
• Circadian Alignment: Tracks how well your sleep-wake cycle aligns with the natural day-night cycle. Proper circadian alignment improves sleep quality and supports daytime energy and focus.
• Physical Recovery (Deep Sleep): Assessed by the amount of deep sleep you get, which is vital for muscle repair, immune function, and physical recovery.
• Mental Recovery (REM Sleep): Measured by the duration of REM sleep, which supports cognitive function, memory consolidation, and emotional regulation.



Data from Phones and Wearables

The Wellbeing Score is designed to be flexible, using data collected from either smartphones or wearables to provide insights into your health:

• Phone-Based Data: For users without wearables, factors such as Steps, Active Hours, Floors Climbed, Sleep Duration, and Extended Inactivity can be estimated using phone sensors and user input. While these estimates can be helpful, they may not capture the full detail that wearables provide.
• Wearable-Based Data: When a wearable device is present, all factors contributing to the Wellbeing Score are derived from it, allowing for a more comprehensive and accurate assessment. Wearables offer precise tracking of Sleep Stages (Deep Sleep and REM Sleep), Activity Intensity, Active Calories, and other vital metrics.

Whether you rely on a smartphone or a wearable device, the Wellbeing Score adapts to the available data to provide the most accurate and relevant information for you.



How to Improve Your Wellbeing Score

You can improve your Wellbeing Score by focusing on the various factors that contribute to it. By making small, consistent adjustments in your daily habits and routines, you can enhance your overall health and wellbeing. Here are some recommendations:

1. Steps
   • Aim to walk more throughout the day by taking the stairs, walking during breaks, or parking farther from your destination.
   • Set daily step goals to motivate yourself to stay active.
   • Incorporate walking into your routine, such as walking meetings or evening strolls.
2. Active Hours
   • Break up long periods of sitting by standing or moving for a few minutes each hour.
   • Use reminders or apps to encourage regular movement throughout the day.
   • Engage in light activities during breaks, like stretching or short walks.
3. Active Calories
   • Increase the intensity or duration of your activities to burn more calories.
   • Engage in activities like brisk walking, running, or cycling to boost energy expenditure.
   • Participate in sports or group exercises to make activity more enjoyable.
4. Intense Activity
   • Add moderate to vigorous exercises such as strength training, interval workouts, or high-intensity cardio to your routine.
   • Schedule regular workout sessions each week to build consistency.
   • Try new activities to keep your exercise routine engaging.
5. Extended Inactivity
   • Set reminders to stand up, stretch, or walk every hour, especially if you have a sedentary job.
   • Use a standing desk or take walking meetings when possible.
   • Incorporate mini-exercises during idle times, like calf raises or desk stretches.
6. Floors Climbed
   • Opt for stairs over elevators or escalators to increase floors climbed.
   • Set goals for the number of floors to climb each day.
   • Include stair-climbing exercises in your fitness routine.
7. Sleep Duration
   • Aim for 7-9 hours of sleep per night, depending on your personal needs.
   • Prioritize sleep by establishing a regular bedtime that allows sufficient rest.
   • Limit caffeine and alcohol intake, especially in the hours leading up to bedtime.
8. Sleep Regularity
   • Go to bed and wake up at the same time every day, including weekends.
   • Establish a relaxing pre-sleep routine to signal to your body that it's time to wind down.
   • Avoid napping late in the day, as it can disrupt your nighttime sleep schedule.
9. Sleep Continuity
   • Create a sleep-friendly environment: keep your bedroom dark, quiet, and cool.
   • Limit exposure to screens and bright lights at least an hour before bed.
   • Address any sleep disruptions, such as noise or discomfort, that may cause awakenings.
10. Sleep Debt
    • If you've had several nights of insufficient sleep, consider adjusting your schedule to allow for extra rest.
    • Short daytime naps (20-30 minutes) can help reduce sleep debt without interfering with nighttime sleep.
    • Monitor your sleep patterns to identify habits that may be contributing to sleep debt.
11. Circadian Alignment
    • Expose yourself to natural light during the day, especially in the morning.
    • Limit exposure to bright lights in the evening to support your body's natural sleep-wake cycle.
    • Consider adjusting meal times and exercise routines to align with daylight hours.
12. Physical Recovery (Deep Sleep)
    • Engage in regular physical activity during the day, but avoid intense workouts close to bedtime.
    • Practice relaxation techniques like deep breathing or meditation before bed.
    • Ensure your sleep environment is comfortable, with a supportive mattress and pillows, to facilitate restful deep sleep.
13. Mental Recovery (REM Sleep)
    • Manage stress through mindfulness practices, journaling, or gentle yoga.
    • Establish a calming bedtime routine to ease your mind before sleep.
    • Avoid heavy meals and stimulating activities in the evening that might interfere with REM sleep.

Remember, some factors like deep sleep and REM sleep are natural parts of your sleep process and are not directly controllable. Focus on creating conditions that promote good sleep hygiene and overall health. Consistency is key, and small changes over time can lead to significant improvements in your Wellbeing Score and overall health. By paying attention to your daily habits and the factors that influence your score, you can take proactive steps toward a healthier, more balanced lifestyle.