A single Apple Watch alert transformed my life, pushing me to become more active and helping me establish a consistent exercise routine. Since then, I've remained committed to at least 30 minutes of exercise and burning over 500 active calories each day, with a streak that has now crossed the 500-day mark.
I didn't miss a day, and this milestone has led me to reflect on what makes the Apple Watch's fitness system so effective. By design, Apple has incorporated multiple pillars that keep everything in place, with each feature supporting my fitness journey and removing any of them potentially causing it to fall apart.
It all starts with setting daily goals in watchOS. For the feature to work constructively, I had to pick numbers that are challenging yet not too challenging. I've long opted for 30 minutes of exercise, 500 active calories, and 12 stand points – my sweet spot – and setting up the daily goals is insufficient on its own.
The Apple Watch offers optional reminders to ensure I close my rings before midnight. I've customized the notifications to minimize unwanted alerts, as I don't need all of them to hit my goals before nightfall. The daily Activity rings act as the main foundation for the Apple Watch's fitness system, but committing to them without other forms of support can be challenging.
The Longest Move Streak award is another pillar that has discouraged me from neglecting my Activity rings, particularly after maintaining a streak for several months. The gamification has made me more dedicated to my fitness goals, and when I do commit to the streak, it stops being a worthless digital badge and becomes representative of my dedication.
Naturally, emergencies occur, and sometimes it's physically impossible for us to close our Activity rings on a certain day. Luckily, the Apple Watch recently added support for rest days, letting users pause rings or tweak their goals temporarily. I've never paused my rings, but I did lower my Move goal from 500 to 400 active calories a single time due to sickness.
I've also been running 5Ks casually for over a year, but some days my legs need a break, while others are too warm or stormy to go outside. Apple Fitness+ caters to my exact needs, offering a growing library of diverse guided workout videos, including High-Intensity Interval Training (HIIT) and kickboxing.
The friend system in the Apple Fitness app has also played a role in keeping me committed. I can add friends to share our daily progress, send supportive messages, and compete against each other. Engaging with likeminded folks certainly makes the active lifestyle feel less isolated.
While the features above have been my core motivators, there are a few annoyances that I hope Apple addresses in the near future. The algorithm is too pushy, frequently prompting users to increase their goals if they meet them every day. Some people, myself included, are on weight-gain diets and aren't supposed to burn calories beyond a certain point.
The way stand points are calculated could also be tweaked, as detection can be off. For example, carrying a box across the room with my arms steady won't always register that I've stood up. Meanwhile, shaking my arm for a bit while seated will earn me a stand point.
The Activity rings system could use an overhaul, as it has remained largely unchanged since its initial debut over a decade ago. While it's undoubtedly effective, it can get boring after several years of use. A refresh may also entice lapsed users to give it another shot.
The Apple Watch and Fitness app have made a real difference in my life, helping me establish a consistent exercise routine and fostering an active lifestyle. Thanks in part to their promptings, working out is no longer an optional activity for me; it has become part of my subconscious daily routine.
I've gained over 20lbs (9kg) of healthy weight, upgrading from a slim build to a toned one, and I've also run my fastest 5K yet in just 26 minutes. More importantly, I find it easier than ever to reject alcohol and cigarettes in social gatherings. I finally feel at peace with – and fully in control of – my body and mind.
