Health and fitness plan using Apple Watch and Health data

Health and fitness plan using Apple Watch and Health data

Apple initially positioned the Apple Watch as being about three issues: productiveness, communication, and health. While the system can certainly assist in all three areas, it shortly turned obvious that its core attraction was serving to individuals attain well being and health targets.

Some years again, my colleague Zac Hall told an inspiring story of utilizing Apple Watch knowledge to successfully lose weight, and I’ve now determined to comply with his instance. I’ve a number of well being and health targets I need to hit, and I’m hoping that my Health app knowledge will assist maintain me on monitor …

What will get measured will get managed

It’s actually fairly unimaginable simply how a lot well being and health knowledge the Apple Watch (and iPhone) put at our fingertips. In my case, I even have Quardio good scales, which give a further set of knowledge factors.

My core strategy is the outdated saying that “What will get measured, will get managed.” Of course, you want the information to be entrance and middle to be efficient, which implies wanting on the knowledge day by day.

The Health app can show graphs for an entire bunch of knowledge, however every one is separate – and I needed all of the related knowledge seen at-a-glance. Unless anybody can present me what I’m lacking, there doesn’t look like a option to inform the Health app to export your favourite knowledge classes, and I used to be at risk of being thrown out of Nerd Club if I used to be decreased to transcribing them manually.

What I made a decision was that I didn’t really want a bunch of numbers anyway. What I actually wanted was to make use of the numbers to generate a pleasant color-coded dashboard. Since I couldn’t totally automate the method, I made a decision to maintain it easy.

First, I divided the information into inputs and outputs. Inputs had been the issues over which I had direct management (like what number of energy I devour, and what number of I burn). Outputs had been the top outcomes. The metrics I’ve chosen to observe are:


  • Calories in
  • Calories out
  • Exercise minutes
  • Steps


  • Weight
  • Waist measurement
  • Body fats proportion
  • BMI
  • Resting coronary heart price

My well being and health dashboard

I created a spreadsheet, however as an alternative of filling within the precise numbers – which might be tedious and laborious to parse – I simply determined to make use of the fill perform to color-code every cell. For the outputs, I used official authorities figures to outline the bands, from poor (pink) to glorious (inexperienced).

For inputs, I’ve set my very own thresholds, after which inexperienced means I met my purpose, yellow means I received near it, and pink means lower than that.

I then find yourself with a real at-a-glance indicator of how nicely I’m doing by way of each my conduct and my purpose. My first day appears to be like like this:

This reveals that I hit all my behavioral targets; that my weight, waist dimension, and physique fats proportion all put me on the naughty-step; my BMI makes me obese however not overweight; and my resting heart-rate is within the ‘good’ vary. My purpose is to show the entire output cells inexperienced.

Each morning, I’ll search for yesterday’s knowledge within the Health app (plus my very own report of energy consumed), and it ought to take lower than 30 seconds to replace my dashboard.

The function of my Apple Watch

My Apple Watch in fact collects a number of the information: energy out, train minutes, steps, and resting coronary heart price.

I’ve set Activity as considered one of my problems, in fact, however I’ve set Activity as a second watch face, in order that I can swipe throughout to that periodically throughout the day. I even have Cyclemeter and Workout as problems on that face to present on the spot entry to them.

My iPhone additionally seen that I gave the impression to be taking an uncommon curiosity in my health metrics, so the Siri Suggestions stack surfaced the Activity card.

Health and health targets

As acknowledged, my purpose is to show all of the output cells inexperienced. Some individuals swear by particular targets with deadlines – for instance, I’ll lose X kilos by Y date.

I can see the attraction of that, and I do have no less than a normal expectation in that regard, however it appears to me to make extra sense to deal with the issues I can management – the inputs – and let the outputs handle themselves.

I’ve, although, set 100 days as an preliminary milestone – which is February 5 – and can report again on progress then, if not earlier.

Your ideas

If you’ve used Apple Health knowledge that will help you to hit your personal well being and health targets, please do share any ideas within the feedback!

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About the Author: Adrian

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