The Good, the Bad, and the Game-Changing Truth About Wearables

Wearable health trackers are changing how we think about wellness. From the Apple Watch to the Oura Ring and Ultrahuman Ring, these devices provide insights into heart rate, sleep quality, and stress levels. They empower us to make smarter health decisions. But how reliable are they?

Having spent years helping people take control of their health, I’ve seen just how transformative these gadgets can be. But I’ve also noticed their limitations. So, let’s dive into what wearable health trackers do well, where they stumble, and how they can be your best ally in achieving better health.

Why Wearable Health Trackers Matter

Wearables aren’t just flashy gadgets; they’re powerful tools to help you understand your body better. They can make managing stress, improving sleep, and reaching fitness goals more achievable—especially for women juggling busy lives.

What makes these devices special is how they take complicated health data and turn it into actionable insights. They don’t just tell you about your body; they help you work with it.

Key Metrics Wearables Track

1. Heart Rate and HRV (Heart Rate Variability): Think of HRV as your stress barometer. It helps you know when to rest and when to push.
2. Sleep Analysis: Understanding your sleep stages—light, deep, and REM—can revolutionize how refreshed you feel each day.
3. Skin Temperature: Shifts in temperature can signal illness, hormonal changes, or recovery needs.
4. Step Count and Distance: A great motivator to stay active, even on the busiest days.
5. Energy Expenditure: While calorie estimates aren’t perfect, they’re still helpful for tracking general activity.

The best part? These trackers nudge us to notice our bodies’ signals—something we often overlook in the hustle of daily life.

How Accurate Are Wearable Health Trackers?

A systematic review of 158 studies covering nine major wearable brands shed some light on this. Here’s what researchers found:

• Heart Rate Monitoring: Brands like Apple, Fitbit, and Garmin performed well in controlled settings, showing consistency within their devices.
• Step Counting: Apple and Samsung stood out, although variability crept in when tested in real-life conditions.
• Energy Expenditure: No brand hit the mark for accuracy in calorie tracking, so treat this as a general guide rather than gospel truth.

No brand emerged as the undisputed leader across all metrics. This confirms something I always tell people: wearables are fantastic for spotting trends and patterns, but they’re not substitutes for professional diagnostics.

Managing Chronic Conditions with Wearables

These devices aren’t just for fitness enthusiasts. Wearables have become valuable tools for managing chronic health conditions. I’ve seen how they can make it easier to track progress and stay consistent with care routines.

How Wearables Help Chronic Conditions:

1. Diabetes: Monitor activity levels to help manage blood sugar and set reminders for glucose checks.
2. Hypertension: Track blood pressure trends and receive alerts for concerning changes.
3. Sleep Apnea: Advanced sleep tracking can flag potential breathing issues.
4. Anxiety and Stress: Use HRV monitoring and guided breathing exercises to stay calm during tough moments.

That said, it’s always best to work with your healthcare provider to integrate wearable data into your overall care plan.

When Fashion Meets Function

What I love about modern wearables is how they blend seamlessly into our lives—not just in function but also in style.

• Customizable Options: Swap out smartwatch bands or faces to match your mood or outfit.
• Premium Materials: Rings and straps made from durable, hypoallergenic finishes like titanium.
• Color Choices: Devices like the Oura Ring and Ultrahuman Ring come in chic colors like black, gold, and silver.
• Designer Collaborations: Many wearables now partner with fashion brands for stylish limited-edition designs.

Health and style? You don’t have to choose anymore.

Comparing the Best Wearables

Choosing the right wearable boils down to your goals. Some excel at fitness tracking, others at sleep insights. Here’s a quick comparison of the top players:

When to Choose the Right Wearable

Finding the perfect wearable depends on your goals and lifestyle. Here’s a quick guide to help you decide:

• Ultrahuman Ring AIR:
  Tailored for those focused on holistic wellness, combining sleep, recovery, and stress management insights.
• Oura Ring 4:
  Perfect for sleep and recovery insights, offering in-depth tracking for overall wellness in a stylish, discreet form.
• Apple Watch Series 10:
  Ideal for fitness tracking enthusiasts and those who want smartwatch features like notifications, calls, and apps in one sleek device.
• Fitbit Charge 6:
  A budget-friendly choice with essential tracking features for steps, heart rate, and daily activity.
• Garmin Forerunner 265:
  Best for serious athletes and fitness lovers who want advanced performance tracking and training metrics.

The Long-Term Benefits of Wearables

Wearables offer more than just a snapshot of your daily activity—they help you build a healthier future.

• Early Detection: Spot changes in your health before they escalate.
• Improved Energy: Better sleep and stress management often lead to more focus and vitality.
• Fitness Optimization: Personalized insights make your fitness goals more achievable.
• Longevity: Consistent tracking over time can help you maintain good health in the long run.

Data Privacy: Protecting What Matters

Your health data is personal, and wearable companies know it. That’s why many prioritize features like:

• End-to-End Encryption: Ensuring your data stays secure.
• User Control: You decide what data is shared and with whom.
• Compliance: Most wearables meet standards like GDPR and HIPAA.

Always review the privacy policies before purchasing a wearable to ensure you’re comfortable with how your data is handled.

Smarter Wellness Decisions with Wearables

While wearables are powerful tools, they work best when combined with professional medical advice. Think of them as your health co-pilot, not the captain. By using these insights alongside expert guidance, you can take charge of your health in a way that feels informed and personal.

For me, wearables symbolize ownership over our health. They remind us to pause, listen to our bodies, and make meaningful changes that last.

If you’re ready to start your wellness journey, subscribe to my newsletter for weekly, science-backed strategies. Together, let’s turn your health goals into reality.

References

de Beukelaar, T. T., & Mantini, D. (2023). Monitoring resistance training in real time with wearable technology: Current applications and future directions. Bioengineering, 10(9), 1085.

de Vries, H. J., Pennings, H. J., van der Schans, C. P., Sanderman, R., Oldenhuis, H. K., & Kamphuis, W. (2022). Wearable-measured sleep and resting heart rate variability as an outcome of and predictor for subjective stress measures: A multiple N-of-1 observational study. Sensors, 23(1), 332.

Fuller, D., Colwell, E., Low, J., Orychock, K., Tobin, M. A., Simango, B., … & Taylor, N. G. (2020). Reliability and validity of commercially available wearable devices for measuring steps, energy expenditure, and heart rate: systematic review. JMIR mHealth and uHealth, 8(9), e18694.

Gagnon, M. P., Ouellet, S., Attisso, E., Supper, W., Amil, S., Rhéaume, C., … & Sasseville, M. (2024). Wearable Devices for Supporting Chronic Disease Self-Management: Scoping Review. Interactive Journal of Medical Research, 13(1), e55925.