I wrote this in my journal originally when I was reflecting on a year with my Apple Watch, having spent some time going back over my fitness stats. Having rewritten it a little I decided to share it.

Introduction

I got my first Apple Watch in April 2015 when the Apple Watch was first released. That watch lasted until the start of COVID-19 when I stopped wearing a watch. When the Ultra was released in 2022 I decided to get one, I liked the idea of getting healthier, although my life was completely sedentary at that point. I last exercised properly in my early 20s until a running injury and was now in my early 30s. I was unfit, not overweight but my body was ill-defined and sluggish.

First runs

While waiting for my Apple Watch to arrive during the three-week lead time on delivery, I put on some shoes (not trainers, I didn’t have any), downloaded a couch to 5k running app, and set off on the first session. I was horrified at how difficult this first session of interval walking and short jogs was, barely able to make it through, thinking about how I used to easily run half marathons in my early 20s. The next two days I could barely get out of bed, my body aching and stiff. But I persevered with the program.

Watch first impressions

My new watch arrived and I was disappointed with the packaging compared to the original. The original had a high-quality box and presented the Watch in all its glory when opened, whereas the more expensive Ultra came in tear-strip cardboard packaging without any special presentation or surprises. I was however really pleased with the battery life and the big, clear screen, obviously more important than the box.

I was also interested to see that it came with a three-month trial of Apple Fitness Plus.

Starting to build a routine

As I continued my couch to 5k I was aching less and was improving quickly. Motivated, I loaded up Apple Fitness and followed some yoga and core workouts. I saw strength workouts but didn’t own dumbbells, and a smaller framed guy hadn’t built muscle after dabbling in it with friends (again in my early 20s).

I started to build a routine and liked closing my rings. Motivated I ordered some dumbbells. I started following Greg and Kyle’s strength workouts every few days. At the start, my entire body would radiate with aching for one or two days after the workout. I needed a full rest day. But after time the aching changed to just a mild ache and I would start to build up a routine of consistent exercise.

An established routine

A few months in I had established a routine that would build in intensity over time. I particularly liked running and having graduated from couch to 5k, now followed the 10% a week increase rule. This meant steadily increasing my distance, but not exceeding more than 10% of the previous week’s distance. Having conquered a 5k, I then took pride in completing a 7.5k, an 8k, a 10k and so on, ticking off goals in my Reminders app. At the same time, I was reaching strength goals that I had never expected. I’m embarrassed to say that I could not complete a single good-form push-up before I got my Apple Watch. Now I was doing 5, 10, 15, and later 35 in a session.

Routine optimisation

Then I did something that took me to a new level. In February I read a book that changed the way I designed my day. It helped me structure my day in a new way, waking up at 5 a.m. meant I had time to read, but also to exercise. This is the point I started exercising every single day and started to see a big change in my exercise performance. I have a clear change to a very defined form. I also got a promotion at work a few months later, and my outlook on life generally improved.

One year in

So where did all this take me?

My life has improved, my days are more structured, and I can feel my body getting incrementally healthier. I feel extremely lucky to have found something new to enjoy when my life around a year ago was clearly in a rut.

I am trying to find ways to challenge myself further, possibly learning a new skill like swimming. It is not a fix-all, but I am looking forward, and excited to write my journal entry this time next year.

Some stats

• 1,105 kilometres ran
• 5k PB 22:11 (earlier today)
• 68 5ks ran
• 15 10ks ran
• 10 half-marathons run
• Vo2 max increased from 39.3 to 52.4
• 1,100 average calories burned a day, 300 last year
• 2 hours of active time a day, 51 minutes last year
• Average of 109 kilometres travelled on foot a week (26 kilometres last year)
• Current Apple Fitness ring streak of 303 days
• “Heavy” dumbbell weight started at 4kg, now 10.5kg