Your smartwatch is more than just a tool to check the time or count your steps. It’s a powerful device that can help you stay in tune with your body and make better decisions for your health. But with so many features and numbers to keep track of, it’s easy to feel overwhelmed. Which metrics actually matter? Here’s a guide to help you focus on the most important ones and use them to your advantage.

Heart Rate

Your heart rate is a window into your cardiovascular health. Most smartwatches track your resting heart rate (RHR), which is the number of times your heart beats per minute when you’re at rest. A lower RHR generally indicates better cardiovascular fitness and overall health, as it suggests that your heart is efficient and requires fewer beats to circulate blood.

• What to aim for: A normal RHR for adults ranges from 60 to 100 beats per minute, but highly active individuals may see numbers as low as 40.
• Why it matters: Various factors can influence your RHR, including physical activity, stress levels, hydration, medications, and sleep quality. By monitoring your RHR over time, you can gain insights into your fitness progress, stress management, and recovery needs; for instance, an unexplained increase in RHR may signal heightened stress or the need for more rest. However, certain patterns warrant medical attention, such as a consistently high RHR over 100 bpm at rest or significant unexplained changes in your heart rate.

Heart Rate Variability (HRV)

While you’re looking at heart rate, heart rate variability is another metric you should be keeping an eye on. HRV measures the time between each heartbeat and studies show it can reflect how well your body responds to stress.

• What to aim for: A higher HRV generally indicates better cardiovascular fitness and resilience to stress, as it reflects your body's ability to adapt; when relaxed, your heart rate varies more, while stress leads to a more consistent heart rate and lower HRV.
• Why it matters: Tracking HRV can provide valuable insights into your stress levels, recovery status, and overall health, with lower HRV often correlating with higher stress and insufficient recovery. However, "normal" HRV varies significantly among individuals due to factors like age, fitness level, and genetics, so it's more beneficial to monitor personal trends over time rather than fixating on a specific number.

To potentially enhance your HRV, consider incorporating stress-reduction techniques such as deep breathing or meditation, maintaining a consistent sleep schedule, engaging in regular physical activity, and staying hydrated with a balanced diet.

Stress Levels

Speaking of stress levels, some smart devices include stress-tracking features, often using heart rate and HRV data to estimate your stress levels throughout the day.

• What to aim for: While there’s no “perfect” stress score, the goal is to identify what triggers stress and take proactive steps to manage it.
• Why it matters: Chronic stress can lead to a variety of health problems. Use your device’s reminders to pause, breathe, and reset when needed.

Sleep

Quality sleep is essential for your overall health, and your smartwatch can help you track how much shut-eye you’re actually getting. Many devices break your sleep down into stages: light, deep, and REM sleep.

• What to aim for: According to the U.S. Department of Health and Human Services, most adults generally need 7-9 hours of sleep per night, with sufficient time in each stage. Kids need even more sleep than adults. Teens (ages 13 to 17 years) need to sleep between 8 and 10 hours each night. School-aged children (ages 6 to 12 years) need to sleep between 9 and 12 hours each night
• Why it matters: Poor sleep can affect your mood, energy, and even your immune system.

Use your smartwatch’s data to identify patterns or habits that may be affecting your sleep quality then use that information to make changes if needed. This can include:

• Going to bed and waking up at the same time every day. For children, have a set bedtime and a bedtime routine. Don't use the child's bedroom for timeouts or punishment.
• Keeping the same sleep schedule on weeknights and weekends. Limit the difference to no more than about an hour. Staying up late and sleeping in late on weekends can disrupt your body clock's sleep-wake rhythm.
• Using the hour before bed for quiet time. Avoid intense exercise and bright artificial light, such as from a TV or computer screen. The light may signal the brain that it's time to be awake.
• Avoiding heavy or large meals within a few hours of bedtime. (Having a light snack is okay.) Also, avoid alcoholic drinks before bed.
• Avoiding nicotine (for example, cigarettes) and caffeine (including caffeinated soda, coffee, tea, and chocolate). Nicotine and caffeine are stimulants, and both substances can interfere with sleep. The effects of caffeine can last up to 8 hours. So, a cup of coffee in the late afternoon can make it hard for you to fall asleep at night.
• Spending time outside every day (when possible) and be physically active.
• Keeping your bedroom quiet, cool, and dark (a dim night light is fine, if needed).
• Taking a hot bath or use relaxation techniques before bed.

Activity Levels

Tracking your daily activity — from steps to workouts — is one of the most motivating features of a smartwatch. Activity metrics can help you ensure you’re meeting your fitness goals and provide insight into how many calories you’re burning each day. Knowing how many calories you burn can help you manage your weight and fuel your body appropriately. Your watch estimates calories burned based on your activity and biometrics.

• What to aim for: While 10,000 steps a day is a popular benchmark, the best goal is one that’s realistic for your lifestyle. Ask your doctor how much activity they recommend and a recommended calorie intake as well to help you know what to aim for.
• Why it matters: Regular physical activity helps maintain a healthy weight, boosts mood, and reduces the risk of chronic diseases. Use your watch to set goals and celebrate milestones.

Blood Oxygen Levels (SpO2) & Respiratory Rate

Some smartwatches now include sensors to measure your blood oxygen levels and respiratory rate, or how many breaths you take in a minute. While both are not metrics you need to obsess over, it can be useful for spotting potential issues, especially if you’re feeling unwell or stressed.

• What to aim for: A healthy SpO2 level is typically between 95% and 100%. A normal respiratory rate for adults is 12 to 20 breaths per minute.
• Why it matters: Low SpO2 levels or a high respiratory rate could indicate respiratory or circulation problems. If your readings are consistently low, consult with your doctor who can run additional tests.

Making Sense of Your Data

Remember, the true value of tracking these metrics lies in observing trends over time, not fixating on daily fluctuations.

1. Set realistic health goals
2. Monitor your progress
3. Identify areas for improvement
4. Have more informed conversations with your doctor

Your smartwatch is a fantastic tool, but it’s just that — a tool. It’s not a replacement for regular check-ups or professional medical advice. By focusing on the metrics that matter most, you can take control of your health and make informed decisions to feel your best every day.

Remember, small, consistent changes can lead to significant improvements in your overall well-being. So, keep tracking, stay motivated, and here's to a healthier you!