At times, my Apple Watch can be quite frustrating. I am unsure if the phrase “getting on my nerves” remains in common use today, but it is one that my mother frequently used with me. I have established exercise goals on my Apple Watch, including targets for exercise, movement, standing, and daily steps. The device tracks my progress both numerically and graphically, displaying different colored rings that I strive to close by the end of each day. Throughout the day, it sends notifications updating me on my movement progress. Occasionally, while at my desk in the office, it will remind me to stand up and move. Near the day’s end, it might suggest, “You can still achieve your goal. Take a brisk 10-minute walk.” More often than not, I comply with the watch’s prompts, although there are times when I wish to put the watch away. Overall, however, the benefits outweigh the drawbacks for me.
In a multicenter study, researchers analyzed data from 2,110 individuals aged 38 to 50, who were part of the Coronary Artery Risk Development in Young Adults cohort study. Participants wore devices that tracked their daily steps from 2007 to 2017, along with the intensity of these steps. The study found that those who took 7,000 steps or more per day had a 50 to 70 percent lower risk of mortality during the follow-up period compared to those who took fewer than 7,000 steps daily (Jama Network Open, September 9, 2021).
As temperatures rise, consider taking walks outdoors. However, do not wait for good weather to start walking; indoor venues offer viable alternatives. Personally, I have often walked around my house and dining room table after being prompted by my “demanding” Apple Watch. Begin with a realistic target and gradually increase it over approximately three months to reach the goal of 7,000 steps per day. You might start by taking 1,000 steps daily during the first week and then reassess your progress to determine the next step. It could be beneficial to start walking one or two days per week initially. Establish a starting point that feels achievable, and progressively increase both the number of steps and the frequency of walking days. Additionally, remember to reward yourself for meeting your goals. Seek methods to ensure accountability and support, and always aim to make the process enjoyable.
