You probably glance at your Apple Watch dozens of times a day to check the time, read a text, or see if it’s going to rain. But beneath that sleek glass display lies a sophisticated personal health lab that is working around the clock. Over the last few years, Apple has transformed the Watch from a simple notification accessory into one of the most powerful consumer health devices on the market.
For many users, the sheer number of features can be overwhelming. You might know about the Activity Rings, but are you using the ECG app? Have you set up Cardio Fitness notifications? Are you tracking your sleep stages? If you aren't, you are leaving some of the device's most valuable capabilities on the table.
Whether you have the latest Ultra model or a Series 4, your wrist is capable of capturing incredible data that can help you live a healthier, safer life. Let’s dive into the essential health features you need to master today.
1. The Guardian of Your Heart
Heart health monitoring is arguably the most famous capability of the Apple Watch. It goes far beyond just telling you your pulse during a workout. The watch passively monitors your heart rate throughout the day to look for irregularities that could signal a problem.
First, there are the High and Low Heart Rate Notifications. Your watch checks your heart rate when you have been inactive for 10 minutes. If your heart rate is unexpectedly high or low during this rest period, the watch will tap you on the wrist to let you know. This has been credited with alerting thousands of users to underlying conditions they didn't know they had.
Pro Tip: To customize these thresholds, open the Watch app on your iPhone, scroll down to Heart, and set your High Heart Rate (e.g., 120 BPM) and Low Heart Rate (e.g., 40 BPM) to levels that suit your typical physiology.
Then, there is the ECG App (available on Series 4 and later). By placing your finger on the Digital Crown, you complete a circuit that allows the watch to measure the electrical pulses of your heart. This is designed to detect Atrial Fibrillation (AFib), a common form of irregular heart rhythm that can lead to strokes.
Finally, keep an eye on Cardio Fitness (VO2 Max). This metric estimates how efficiently your body uses oxygen during exercise. A low Cardio Fitness score can be a predictor of long-term health issues. You can find this data in the Health app on your iPhone under the "Heart" category.
2. Sleep Tracking and Vital Signs
For years, users had to rely on third-party apps to track sleep, but Apple now has a robust native solution. It doesn't just tell you how long you slept; it breaks down your night into sleep stages: REM, Core, and Deep sleep.
Why does this matter? Deep sleep is crucial for physical recovery and immune support, while REM sleep is vital for learning and memory. By looking at your trends over time, you can see how late-night screen time or alcohol consumption impacts your sleep quality.
While you sleep, your Apple Watch is also tracking two other critical metrics:
- Respiratory Rate: This measures how many times you breathe per minute while asleep. Significant changes here can sometimes be an early indicator of respiratory illness.
- Wrist Temperature: (Available on Series 8 and newer). By establishing a baseline over five nights, the watch can detect nightly deviations. For those tracking their cycle, this data provides retrospective ovulation estimates, which can be incredibly helpful for family planning.
Note: To get the most accurate sleep data, you must enable "Sleep Focus" on your iPhone or Watch before bed, or set up a Sleep Schedule in the Health app. This dims the screen and ensures the sensors are ready to track.
3. Activity: Beyond the Rings
We all know the mantra: Close Your Rings. The Move, Exercise, and Stand rings are brilliant for daily motivation. However, to truly master your wellness, you need to look at the Trends tab in the Fitness app on your iPhone.
The Rings tell you how you did today. Trends tell you how you are doing compared to the last 90 days versus the last year. Are you walking less? Is your standing goal slipping? The app will give you a simple arrow (up or down) and coaching advice to help you get back on track.
Additionally, don't ignore the hidden metrics within your workouts. If you are a runner or a walker, your watch analyzes your form:
- Vertical Oscillation: How much you bounce when you run. Less bounce usually means better efficiency.
- Stride Length: How much ground you cover in one step.
- Ground Contact Time: How long your foot stays on the pavement.
Monitoring these can help you improve your running economy and prevent injury. You don't need to be a marathon runner to benefit; seeing your walking steadiness improve is a great motivator for general fitness.
4. Mental Wellbeing and Mindfulness
Health isn't just physical; it's mental. Apple has recently doubled down on features designed to help you manage stress and emotional awareness. The Mindfulness App (formerly the Breathe app) is your hub for this.
The app offers two main modes: Reflect and Breathe. The Breathe function guides you through a series of deep breaths with haptic feedback (gentle vibrations) that help you pace your inhalation and exhalation. It sounds simple, but taking one minute to do this during a stressful workday can lower your cortisol levels and reset your focus.
A newer addition is the State of Mind logging. You can log your momentary emotion or your daily mood right from your wrist. You simply scroll through a visual interface to choose how you are feeling—from "Very Unpleasant" to "Very Pleasant"—and then tag what is causing that feeling (e.g., Work, Family, Current Events).
Why do this? Over time, the Health app on your iPhone correlates your mood logs with your sleep and exercise data. You might discover that on days you don't exercise, your anxiety levels spike, giving you concrete proof that a morning walk is essential for your mental health.
5. Safety Features That Can Save Your Life
While we hope you never need them, the safety features on the Apple Watch are perhaps the most important "wellness" tools available. They act as a safety net for the unexpected.
Fall Detection uses the accelerometer and gyroscope to detect if you have taken a hard spill. If you don't move for about a minute after the fall, the watch automatically calls emergency services and texts your emergency contacts with your location. This is a game-changer for older adults or anyone hiking alone.
Similarly, Crash Detection (on newer models) can detect the specific G-force forces associated with a severe car accident and call for help if you are unresponsive.
To ensure these features work effectively, you must set up your Medical ID. This allows first responders to see your allergies, blood type, and emergency contacts without needing your passcode.
- Open the Health App on your iPhone.
- Tap your profile picture in the top right corner.
- Tap Medical ID.
- Fill in your details and ensure "Show When Locked" is turned on.
Consistency is Key
The Apple Watch is a marvel of engineering, but it requires one component to work: You. The data is only as good as your consistency in wearing the device. By charging your watch while you shower or read a book in the evening, you ensure you can wear it all day and all night, capturing the full picture of your health.
Remember, this data is private. Apple encrypts your health data, meaning not even they can see it without your permission. You are in control. So, take a few minutes today to explore these settings. Tweak your heart rate notifications, set up your sleep schedule, and fill out your Medical ID. Your future self will thank you.