How an Apple Watch can secretly help you reach your wellness goals

This is NOT a sponsored post! I wish though…

Three months ago, I purchased my first Apple Watch. Originally, my options were between an Apple Watch and a Fitbit. After a lengthy decision process, I decided to get the Watch since it would benefit me at work and at the gym due to the fact I could also receive messages and other notifications while teaching. If I solely wanted a fitness tracker, I probably would have purchased a Fitbit.

Ultimately, I chose the Apple Watch SE since it had more features than the Series 3 but was not as expensive as the Series 6. I thought the “Always On” display and oxygen (O2) sensor and EKG features of the Series 6 were nice, but were not essential for me. If you have a heart or lung condition, those extra features may be beneficial for you.

After using my watch for a few months, I finally understand why so many people use it and love it! Other than learning the basic functions of the watch, I found it easy to use. As a wellness enthusiast and competitive bodybuilder, the features on my watch have made it easier to track my daily activity and calorie output. Keep reading to learn how an Apple Watch can secretly help you reach your wellness goals.

Before you purchase your Apple Watch…

Aside from the model and color of the watch case, you have two things to decide: the connectivity (GPS v GPS + Cellular) and the watch band. Your choices will be based your lifestyle.

Connectivity

When I was looking to purchase a watch, I was not sure if I wanted to have the GPS or the GPS + Cellular connectivity. After speaking to an Apple employee in the store pre-pandemic, he suggested that I would be fine with the GPS connectivity since my phone and watch will be in close proximity to each other or will be connected through WiFi. If you run on a regular basis, it was recommended to invest in the Cellular connectivity so you contact help in case of an emergency if your iPhone is at home.

As suggested, I decided to purchase the GPS connectivity. When I am in the gym, I make sure both my iPhone and watch are connected to WiFi network so I can leave my phone in the gym locker during my workout. Since I often do not have pockets (the curse of many pairs of women’s leggings), I do not have to worry about where to put my phone. This feature also prevents me from getting distracted by phone in between sets.

Watch Band

The watch bands come in several different materials including synthetic fabric, silicone and leather. Recently, Apple introduced the “Solo” loop, a band that stretches over your wrist like a rubber band instead of using a clasp or buckle. The Solo loop comes in several sizes and the wearer needs to measure their wrist using a tape measure or the one on the website.

Since there are several types of bands, you will be able to choose the one that best fits your needs. I personally own the Braided Solo Loop (yarn and with silicone blend) and I have enjoyed having it so far. If you decide to purchase a silicone band, be sure to keep it dry and air it out between uses to prevent skin irritation.

Wellness-oriented apps

Aside from being an extension of your iPhone, the Watch has several wellness-oriented features exclusive to the device. Many of these apps work in in conjunction with the “Fitness” or “Health” apps.

Close your rings in the Activity app

Before I purchased my watch, I often heard Watch users say some version of the statement “I’m almost done closing my rings!” Now that I have the device, it finally makes sense. I personally have found this feature a fun way to be more active and motivates me to increase my daily activity. There are three rings you are encouraged to close everyday:

• Move: The move ring tracks the calories burned throughout the day, regardless of the activity. Surprisingly, the Watch is quite accurate with tracking calories. To ensure the most accurate information, take the time to update your height and weight in the Health app.
• Stand: Encourages the user to stand up for at least one minute per hour. According to health experts, “sitting is the new smoking.” A 2015 Australian study reported lower blood sugar and cholesterol levels in participants who spent time more standing and moving in the course of a week.
• Exercise: Tracks the amount of time you exercise based on your heart rate. To let your Watch know you are exercising, you have to start a session using the “Workout” app.

In the Activity app, you can also see your steps for the day as well as the amount of calories burned for the week. This information is particularly helpful if you are trying to lose weight since you need to be aware of the amount of calories you are burning to maintain a proper deficit.

The app also awards you for closing your rings everyday for a week or month and for breaking previous records. Similar to Fitbit, you can compete with friends who also have a Watch for extra motivation.

Heart rate monitor

This app tracks your heart rate throughout the day and during exercise. You may find this useful if you use your heart rate to determine your exertion level during exercise. The newer models have the ability to detect irregular heart rhythms or an unusually low or high heart rate. In addition, tracking your resting heart rate may indicate overtraining.

Breathe

The “Breathe” app is an easy way to take a pause during the day. You may find it beneficial to use the app daily or in times of stress. Read more about the benefits of pausing here.

Noise

I personally believe that protecting our hearing is overlooked. Although I am a musician and need my hearing to perform, I occasionally put the volume to my headphones too high without realizing it. The “Noise” app monitors your headphone volume and the decibel levels created by your surroundings. If the noise levels are too high, the app will alert you.

Apple Fitness

When you purchase a Watch, you receive three months of Apple Fitness for free through the “Fitness” app. They have a variety of workouts ranging from cardio dance to yoga. If you forget to activate the trial or decide to try it later on, you can try the app for free for one month after the initial period. I have not tried it yet (I forgot I had it) but will update this post when I do.

Sleep

With the “Sleep” app, you can set your bedtime, schedule bedtime reminders and wake-up alarms. I personally do not use this app but it may be helpful for improving your sleeping habits. Unfortunately, this app does not track your actual sleep cycle and have not found a great sleep tracking app for this device.

Final thoughts

If you have an iPhone and considering investing in an Apple Watch to improve your overall wellness, I highly recommend getting one. I personally have found it helpful to track my movement and heart rate as well as destress during the day through the “Breathe” app. If you are on the fence, consider purchasing a Series 3 to try it out and then upgrade if necessary.

Keep in mind there are a variety of apps that you can download to your watch if you feel they work better for you and your goals. I decided to add a water tracking app to help me improve my daily hydration. For example, several studies (Ellingson, Meyer, & Cook 2016; Poirier et al., 2016) have found that some people have increased their physical activity as a result of using a device in general.

However, using a Watch or similar device will not change your wellness unless you use the device on a daily basis and adjust your behavior based on the feedback from the watch.

Do you have an Apple Watch?