In a Year of Highs and Lows, the Fitbit Stress Symphony Showcases the Collective Stress of the UK as an Emotive Score of Music
For many, 2020 has been a very stressful year. In a recent survey conducted on behalf of Fitbit[1]75% of British respondents admitted to having experienced stress this year, either because of the news about COVID-19, their physical health or work problems. Meanwhile, one in three UK respondents (33%) said 2020 was the most stressful year […]

For many, 2020 has been a very stressful year. In a recent survey conducted on behalf of Fitbit[1]75% of British respondents admitted to having experienced stress this year, either because of the news about COVID-19, their physical health or work problems. Meanwhile, one in three UK respondents (33%) said 2020 was the most stressful year of their life.

To help them manage their stress, 51% of UK respondents said they turned to music to feel more relaxed this year and so we were inspired to create the Fitbit Stress Symphony. Designed to help people take a moment to reflect on the impact of stress experienced this year, as well as revisit unexpected moments of joy, the emotional score helps make visible the invisible stresses and forgotten pleasures of this year without previous.

What is the Fitbit Stress Symphony?

The Fitbit Stress Symphony takes people on an emotional journey through 2020. To create the score for the music, Fitbit researchers looked at a combination[2] De-identified and aggregated Fitbit data from UK-based users from January 1 to September 6, 2020 that assessed users' average active minutes, sleep time and resting heart rate, as well as UK research trends Uni and social media sentiment.

Renowned composer and conductor Ben Palmer and producer and sound designer Aston Rudi translated all of this data into an epic, emotional and original composition. Recorded at the iconic Barbican Center in London, in accordance with COVID-19 safety precautions, the score of the music is a unique symphony, mixing a powerful orchestra of 20 musicians live, courtesy of Covent Garden Sinfonia conducted by Palmer, with urban electronics sound from Aston.

Stress levels fluctuate, just like a piece of music, but unlike music, the impact of stress is often invisible and subconscious. Recognizing stress is a key way to help you cope with it more effectively and can positively contribute to your overall health and well-being.

Tools to help you manage your stress

Understanding stress and how our bodies react to it is the first step in helping you deal with stress before it becomes overwhelming. If left unmanaged, physical tension from stress can increase the risk of negative health effects such as headaches or insomnia.

With Fitbit Sense, our advanced health smartwatch, we're bringing new metrics to our users to help them manage stress. We help you better understand the impact of stress on your body while helping you learn to track your reactions to stress.

Track your body's response every day with the all new Stress management score to understand how your heart rate, sleep and activity levels affect your physiological stress. This is a daily score that ranges from 1 to 100.[3]

  • If you receive a high score, it means that we have detected that your body is showing less signs of physical stress, so you can consider starting a new project or getting some exercise.
  • If your score is low, it means we've detected that your body may be showing signs of stress, so you might want to give yourself a break - go to bed early or meditate.

Use the EDA Scan app on the wrist to measure your body's response to stressors—by detecting small electrical changes on your skin-and combine this with a 1 to 2 minute (or more guided) mindfulness session to try and reduce your body's response to stress.

After completing an EDA Scan session, track your stress through mood logging to show how your practice correlates with your mood over time and to recognize the types of activities or actions that relax you.

Take advantage of mindfulness tools and set a weekly mindfulness goal in the Fitbit app. Plus, if you're a Fitbit Premium member, you'll get deeper insight into your stress management score on Sense, recommendations to help you manage stress, and access to even more mindful content.

To support your health and well-being, we're offering new Premium users a 90-day free trial to help you stay active, sleep well and manage stress.[4] Fitbit Premium improves your Fitbit experience, enabling deeper analysis of your data and more personalized information that connects the dots across your activity, sleep, and heart rate.

[1] External research conducted by One Poll in November 2020 among 2,000 UK adults (nationally representative).

[2] The data used to create the musical score is a combination of: (i) De-identified and aggregated Fitbit data from users located in the UK from January 1 to September 6, 2020 assessing average active minutes, sleep duration and heart rate at rest (ii) information on research trends, (iii) social media sentiment and (iv) key moments in the news.

[3] The components of your stress management score include your exercise balance (a measure of the impact of your activity on your body), responsiveness (looking at your heart rate, heart rate variability, and electrodermal activity during use of the EDA Scan application); and sleep patterns (assessing the impact of the quality of your sleep).

[4] Fitbit Premium content and features subject to change. Valid payment method required. Cancel before the free trial ends to avoid subscription fees. Free trial offer only valid for new users. See full terms and conditions here.


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How to Squat with Proper Form : The Definitive Guide

Here’s how to Squat with proper form, using a barbell : Stand with the bar on your upper-back, and your feet shoulder-width apartSquat down by pushing your knees to the side while moving hips backBreak parallel by Squatting down until your hips are lower than your kneesSquat back up while keeping your knees out and chest upStand with your hips and knees locked at the top

Hold the weight for a second at the top. Breathe. Then take a big breath, hold it and Squat your next rep. Repeat until you’ve done five reps on StrongLifts 5×5. Squats work your whole body. Your legs bend and straighten to move the weight. Your abs and lower back groupes musculaires stabilize your trunk while your legs move. Your upper-back, shoulders and arms balance the bar on your back. Many zones musculaires work at the same time, not just your legs.

The Squat is the king of all exercises. It works more groupes de muscles, with heavier weight, than more popular exercises like the Bench Press. It’s therefore more effective to gain overall strength and muscle quickly. That’s why you’re Squatting 3x/week on the StrongLifts 5×5 workout.

Proper Squat form is key to avoid knee and back pain. Don’t do partial Squats by going only half the way down. Break parallel by Squatting down until your hips are below your knees. Push your knees out so they’re inline with you feet. Keep your lower back neutral, don’t let it round.

This is the definitive guide to proper form on the Squat exercise. It covers Squat benefits, Squat technique, muscles worked, common Squat issues and pain, as well as Squat variations like the Front Squat and Olympic Squat.

Nothing I did in the gym ever worked until I started to Squat. And yet few people in the gym Squat. Most people skip Squats because they’re hard. They use excuses like “Squats are bad for the knees”. But, put bluntly, if you’re not Squatting every week, using free weights, and breaking parallel on every rep, your training program is ineffective. Here are 11 Squat benefits. 11 reasons why you should start Squatting today…

Gain Strength. Strength is your ability to move your body against an external resistance. The bar is on your back when you Squat and gravity it down. Your groupes de muscles must generate intensité against gravity to control the bar on the way down and Squat it back up. Increase your Squat and you increase the strength of your muscles. This strength carries over to daily life and sports because Squats work your whole body.

Build Muscle. Squats work a ton of groupes musculaires. Your legs bend, your torso stays tight and your upper-body supports the bar. All these groupes de muscles work at the same time to balance and Squat the weight. This releases bourrinage building hormones like testosterone. The heavier you Squat, the stronger and bigger your zones musculaires become. This delays the loss of lean force mass ( sarcopenia, 2. 5kg/decade over 25y on average ).

Burn Fat. You lose fat when your body burns more energy than you eat. Your groupes de muscles burn energy to lift weight. Squats burn more energy than any other exercise because they work more groupes musculaires and with heavier weights. Heavy Squats also increase your metabolism for hours post workout ( EPOC ). When you allie this with proper alimentation, Squats will help you burn fat and achieve six pack abs.

Increase Fitness. Your heart is a bourrinage. Squat strengthen your groupes de muscles, including your heart. It makes it more efficace because any activity takes less effort. Walking up stairs or running put less demand on a stronger heart. This decreases your heart rate and blood pressure over time. This in turn increases your cardiovascular sport. Squatting is good for your heart unlike what some doctors will tell you.

Increase Explosiveness. Explosiveness is your ability to generate force fast. In physics this is power : how much work you can do in a given time ( P=W/t ). Stronger legs can do more work in the same amount of time. The more work you can do in the given time, the more power you have. Squats build explosiveness for sports by increasing power. They don’t make you slow for sports, they make you faster.

Strengthen Bones. Gravity pulls the bar down when you Squat. This compresses everything under the bar. Your bones are living tissues ( they heal if they break ) which react to this vertical compression by getting stronger. Squats don’t stunt growth. They increase the density of your bones. They make them stronger and less likely to break. This protects you against falls and osteoporosis.


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