healthcare sustainability, resources
How To Wear Your Smartwatch Correctly: Expert Advice On Maximising Benefits And Minimising Health Risks
Wearing the device during workouts, office hours, and commutes enhances productivity and fitness tracking. Digital behaviour expert and CEO of Online Free Games, Serge Eliseeff, advises users on the best times to wear smartwatches to gain full benefits without negative effects.
Smartwatches have become an essential accessory for millions, offering features that monitor health, fitness, and daily productivity. These devices provide valuable insights such as step counts, heart rate, and sleep quality, helping users stay informed and motivated. However, experts now caution that continuous use without breaks may carry hidden health risks and unintended consequences.
Serge Eliseeff, a digital behaviour specialist and CEO of Online Free Games, highlights that many users wear their smartwatches around the clock without realising the potential downsides. While these gadgets deliver undeniable advantages, their constant use can contribute to mental fatigue, disrupted sleep, and concerns around electromagnetic exposure.
According to Eliseeff, understanding when and how to wear smartwatches can optimise benefits and safeguard health.
When to wear your smartwatch for maximum benefit
Serge Eliseeff recommends using your smartwatch primarily during times when it offers the greatest advantages:
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During Exercise (6 AM–8 AM): Wearing a smartwatch during workouts provides real-time feedback on heart rate, calories burned, and other metrics essential for fitness progress. “Wearing your smartwatch during physical activity makes perfect sense,” Eliseeff says. It helps users stay informed and motivated while exercising.
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At Work (9 AM–12 PM, 1 PM–5 PM): For those with desk jobs, the watch can remind them to move regularly. “Those little nudges to move can be a game-changer for office workers,” notes Eliseeff. Short breaks to stretch or walk improve circulation and alertness, reducing risks associated with prolonged sitting.
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During Commutes: Whether walking or using transport, wearing a smartwatch aids with navigation and step tracking. This helps users make the most of travel time by encouraging movement and efficient route choices.
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Morning Routine (7 AM–9 AM): Checking sleep data and setting daily goals early in the day can guide healthier habits. Eliseeff advises using this time to plan but warns against over-focusing on constant monitoring: “Just don’t get sucked into staring at your wrist for too long.”
Recommended times to remove your smartwatch
Serge Eliseeff, a digital behaviour specialist, highlights the importance of taking breaks from wearing the device to protect physical and mental health:
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Meal Times (12 PM–1 PM, 6 PM–7 PM): Removing the watch during meals prevents distractions from notifications, promoting mindful eating and better digestion. “The last thing you need while eating is your wrist buzzing with alerts,” he explains.
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Evening Relaxation (7 PM–9 PM): The brain requires downtime to transition from work mode to rest. Continuous monitoring and alerts can hinder this process. “Having a device constantly measuring and alerting you works against that natural wind-down process,” Eliseeff adds.
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Sleep (10 PM–6 AM): Despite popular belief in sleep tracking, wearing a smartwatch at night may disrupt rest. The blue light emitted can interfere with melatonin production, and electromagnetic fields (EMF) from the device might affect sensitive individuals. Eliseeff advises removing the watch at least 30 minutes before bedtime to support natural recovery.
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Social and Family Time: Being present during meaningful interactions is crucial. “When you’re with friends or family, those notifications become distractions that pull you away from what matters,” he points out.
Understanding the hidden health risks of constant smartwatch use
The digital behaviour expert warns that excessive self-monitoring can lead to tech fatigue and anxiety. The pressure to meet activity goals can turn motivation into obsession, causing stress when targets are missed. “Some people become so fixated on closing their activity rings or hitting step counts that they experience genuine anxiety when they might miss a target,” Eliseeff explains.
While the level of EMF exposure from smartwatches is low, some health experts express caution regarding prolonged skin contact. The long-term effects remain under study but are worth consideration, particularly for individuals sensitive to electromagnetic emissions.
Serge reflects on the broader psychological impact: “The psychological impact of constant self-monitoring through smartwatches is something we’re only beginning to understand. We’ve turned basic functions like walking and sleeping into measurable activities that we feel compelled to optimise, creating a feedback loop where we’re never truly off the clock.”
Good tech hygiene means knowing when to use your devices and when to disconnect. Think of your smartwatch as a tool, not an extension of yourself. When used intentionally at specific times, it enhances your life without dominating it.
I recommend designating tech-free zones in your day. Your dinner table, bedroom, and social gatherings should be sacred spaces where your wrist stays bare and your attention stays present. The key is balance – your device should serve you, not the other way around.”
About Online Free Games
Online Free Games is a platform that offers a wide range of free online games across multiple genres such as action, adventure, puzzle, and sports. Users can play games directly in their browsers without downloads or registration, ensuring fast and easy access. The site features an intuitive interface that simplifies game selection and navigation. Continuously evolving with technology, Online Free Games provides engaging and accessible experiences for players worldwide.
