To understand how these features work and who might benefit most from them, I spoke with Dr. Lauren Cheung, a clinician at Apple. Her insights shed light on how Apple has designed its health-focused technology and how users can make the most of it.
1. Vitals: Your Health Snapshot in One App
The Vitals app collects overnight health metrics to give users a comprehensive picture of their well-being. From heart rate and wrist temperature (on Apple Watch Series 8, Ultra, and later models) to respiratory rate and sleep duration, the app can help you track changes in your body at a glance. In certain models sold in the U.S. before January 18, 2024, users can also monitor blood oxygen.
Cheung explains, “When two or more of your metrics are out of range, we will notify you with information about why that might be. For example, your heart rate and wrist temperature could be high due to illness or alcohol consumption.”
By reviewing these notifications, users can make informed decisions, whether that means getting extra rest or consulting a doctor.
Setting It Up: Wear your Apple Watch for at least seven days to establish your typical range. Enable notifications via Settings → Vitals, and ensure sleep tracking is active to capture a full picture.
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| Your Apple Watch can measure the noise around you and let you know if it's too loud. |
The Noise app measures sound levels in your environment and alerts you if they reach potentially harmful levels. Cheung notes, “The world can be loud, and we believe it's important for users to be educated about how noise can impact hearing health.”
Paired with AirPods Pro 2 or 3, Apple also offers a Hearing Test and hearing aid functionality.
Setting It Up: In the Watch app on your iPhone, select My Watch → Noise → Noise Threshold and choose a decibel level, guided by World Health Organization recommendations.
3. Ovulation Estimates: A New Level of Cycle Tracking
Apple Watch Series 8, Ultra, and later models use advanced temperature-sensing technology to help estimate ovulation. “After ovulation, there’s a biphasic shift—a rise in temperature due to changing hormones—which allows for more accurate cycle tracking,” Cheung explains.
Setting It Up: Enable Cycle Tracking with fertility predictions in the Health app and make sure Sleep Focus is active for at least four hours per night over five nights.
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| If you've taken a fall and need help, your Apple Watch can help you contact emergency services. |
Fall detection can be life-saving for those with active lifestyles. If a fall is detected, the watch alerts you and gives the option to call emergency services. After one minute of immobility, it automatically contacts emergency services and your designated contacts.
Setting It Up: Enable via the Watch app → My Watch → Emergency SOS → Fall Detection. Options allow it to be active always or just during workouts.
5. Heart Health Notifications: Stay Alert to Irregularities
Apple Watch Series 1 and later can notify users of high or low heart rates or irregular rhythms, including atrial fibrillation (AFib). Cheung emphasizes, “AFib is often symptomless but is a leading cause of stroke. Early detection can be critical.”
Setting It Up: In the Apple Watch app, configure high and low heart rate notifications under Heart, and enable irregular rhythm notifications in the Health app. ECG measurements are available on Series 4 and later.
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| Spending time outside in daylight is important for both your physical and mental health. |
Your Apple Watch can estimate daily daylight exposure, important for mood, vitamin D, and children’s vision health. Cheung explains that children should spend 80–120 minutes outdoors daily to reduce myopia risk.
Setting It Up: Ensure Motion Calibration & Distance is enabled in Settings → Privacy & Security → Location Services → System Services. View daylight exposure in the Health app under Other Data → Time in Daylight.
7. State of Mind: Mental Health Awareness
The Mindfulness app lets users log moods, take reflective sessions, and monitor heart rate changes. Cheung notes, “Emotional awareness can improve mental well-being and build resilience over time.”
Setting It Up: Use the Mindfulness app → State of Mind → Get Started, and view trends in the Health app under Mental Wellbeing → State of Mind.
Your Apple Watch can let you know if it detects potential sleep apnea, a disorder that can be deadly if not properly treated.
8. Sleep Apnea Notifications: Sleep Insights You Can Act On
For Apple Watch Series 9 and Ultra 2, the device can detect elevated breathing disturbances over 30 days and notify you of potential sleep apnea. Cheung emphasizes, “Sleep apnea affects over 1 billion people worldwide and often goes undiagnosed. Early detection can help prevent long-term complications.”
Setting It Up: Enable Sleep tracking for at least 10 nights in a 30-day period and turn on Sleep Apnea Notifications in the Health app.
9. Handwashing: A Simple but Important Habit
Handwashing detection uses motion and audio cues to ensure you wash for the recommended 20 seconds. Cheung says, “This feature was especially important during the pandemic and helps users build healthy habits.”
Setting It Up: Open Settings → Handwashing on your Apple Watch and enable the timer and reminders.
From monitoring vital signs to tracking mental health, the Apple Watch has grown far beyond a simple timepiece. For users of all ages, it offers insights and tools that can encourage healthier habits, provide peace of mind, and even alert users to potential health issues before they become critical. While it is not a replacement for professional medical advice, it can serve as a valuable companion on your wellness journey.