Smartwatches and fitness trackers collect a lot of data about your activity. In fact, they can give insight into your resting heart rate, quality of sleep, heart rate variability, VO2 max, ANS, SpO2, and more. With all these terms being thrown around, it can be confusing. With that said, let’s explore SpO2 and why it is important.
What is SpO2?
SpO2 stands for peripheral oxygen saturation and measures how much oxygen your blood carries as a percentage of the maximum it can have. Your body usually maintains your oxygen saturation levels by breathing. When you breathe, your lungs take oxygen from the inhaled air and bind it to your red blood cells, carrying it throughout your body. Even during exercise, your body can usually adapt to your oxygen needs.
Your SpO2 is measured with a blood test or a pulse oximeter, a small device that clips to your finger. Also, modern smartwatches and fitness trackers do have sensors to measure it. However, most smartwatches and fitness trackers are not medical devices, so they may not be 100% accurate. Regardless, they provide valuable information for tracking your progress and visualizing changes over time.
What is a Good SpO2?
Typically, normal oxygen saturation levels for children and adults should be between 95% and 100%, but people over 70 may have oxygen levels closer to 95%.
A low oxygen level, also called hypoxemia, is when your readings are below 92%. Unfortunately, this means you might need supplemental oxygen, or other factors may affect your lungs’ functioning. If your SpO2 is too low, then you should seek medical attention.
Factors That Affect Your SpO2
Altitude
Your SpO2 decreases as you go higher. This is true even if you’re in good health. As you ascend, the air becomes thinner. This is because the gas molecules decrease due to gravity. Gravity pulls air as close to the surface as possible. Therefore, there is less oxygen for you to absorb when you breathe.
Disease, Illness, and Inflammation
One study shows diseases like COPD, asthma, pneumonia, heart disease, and sleep apnea may lower your blood oxygen level. Disease and illness can decrease your lung capacity or damage lung tissue, reducing the amount of oxygen that can enter your blood. Many diseases and illnesses can also cause inflammation, restricting blood flow.
Stress
When you’re under stress, you may have lower oxygen levels due to taking more shallow breaths or hyperventilating because your sympathetic system is in overdrive. Furthermore, your blood pressure and heart rate can be normal, which could mask whether you’re under stress.
How To Improve Your SpO2
A doctor could administer supplemental oxygen to help increase your blood oxygen level. However, you can do some things that may increase the amount of oxygen in your blood, thus improving your SpO2.
Breathing Exercises
Breathing exercises can make your lungs more efficient. In fact, breathing exercises are frequently taught by respiratory therapists to alleviate some symptoms of asthma attacks, high blood pressure, shortness of breath, COPD, and sleep apnea.
However, healthy individuals can benefit from the effects of controlled breathing. For example, the American Lung Association says regular breathing exercises can help rid the lungs of accumulated stale air, increase oxygen levels, and help the diaphragm do its job of helping you breathe.
Exercise
Regular exercise makes your heart, lungs, and muscles stronger. Furthermore, the body becomes more efficient at getting oxygen into your body and transporting it around.
Fresh Air
You likely live in a modern building. Houses and apartments are built in a way that is less drafty and more airtight than ever before. Therefore, you may increase your SpO2 by opening windows or going outside.
Grow Houseplants
Opening a window or going outside may not be possible for parts of the year. However, houseplants have been shown to help purify the air inside your home. Houseplants remove carbon dioxide and help replenish a room’s oxygen levels. As a result, more oxygen is available for your body to absorb.
Quit Smoking
Smoking can decrease lung function and lead to diseases such as lung cancer. After only a couple of weeks of being cigarette-free, you may find that your circulation and SpO2 increased. In fact, lung function can improve two weeks to three months after quitting.
The Takeaway
SpO2, peripheral oxygen saturation, measures how much oxygen is in your blood as a percentage of your body’s maximum capacity. You can measure your SpO2 with a pulse oximeter or approximate it with a modern smartwatch or fitness tracker. Healthy individuals usually are between 95% and 100%, but older individuals may be on the lower end of that range.
Factors like altitude, disease, and illness can decrease your SpO2. However, you may be able to boost your SpO2 by doing activities like getting fresh air and exercise. However, if you find your SpO2 is low, you should contact your doctor or health provider, as there may be an underlying health condition.
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Disclaimer: No content on this site should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
