The short version
- Step counting is the most useful feature. Research in older women found benefits from about 4,400 steps a day, leveling off near 7,500.
- Heart rate helps you find moderate intensity, the level health guidelines are built on.
- Sleep tracking gives estimates. Use it to spot patterns, not to diagnose.
- Fall detection and emergency calling become more valuable with age and if you exercise alone.
- A tracker is a consumer device, not a medical one. Take worrying readings to your doctor.
The features worth having
| Feature | Why it helps after 50 | How to use it |
|---|---|---|
| Step count | The simplest measure of daily movement, and the one with the clearest research in older women | Find your weekly average, then add 1,000 a day |
| Heart rate | Shows whether a walk is truly moderate intensity | Moderate effort: you can talk but not sing |
| Active minutes | Maps directly onto the guideline of 150 to 300 minutes a week | Check the weekly total, not the daily one |
| Move reminders | Break up long periods of sitting | Stand and walk for two minutes each hour |
| Sleep tracking | Shows patterns in bedtime, wake time and night waking | Look at trends over weeks |
| Large, bright display | Readable without reading glasses during a workout | Try it in a store if you can |
| Fall detection and emergency SOS | Calls for help if you fall or feel unwell while alone | Set up emergency contacts on day one |
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Steps: the number that matters most
In a study of 16,741 older US women, those taking about 4,400 steps a day had a 41% lower death rate than those taking about 2,700, and the benefit leveled off at around 7,500.1 Ten thousand is the default on many wearables, but it did not add to that benefit.2 More detail: how many steps a day women over 50 need.
Heart rate and active minutes
Guidelines ask for 150 to 300 minutes of moderate activity a week, or half that at vigorous intensity.3 A tracker's "active" or "zone" minutes are its estimate of this. Wrist sensors are less reliable during strength training and when the band is loose, so treat the totals as a guide.
Sleep tracking in menopause
Night sweats and mood changes are common reasons for broken sleep in menopause.4 A tracker can show how often you wake and whether a later bedtime or an evening drink makes it worse. It estimates sleep from movement and heart rate, so do not worry over a single bad score. If sleep stays poor, proven help exists: see menopause sleep problems and what helps.
Nice extras
- GPS if you walk, run or cycle outdoors and like to see distance and routes.
- Water resistance for swimming and showering.
- Heart rhythm features. Some watches can record a simple ECG or flag an irregular rhythm. An alert is a reason to see your doctor, not a diagnosis.
- Symptom or cycle logging to keep a record of hot flashes, sleep and periods during perimenopause.
- Long battery life if you want to wear it overnight for sleep tracking.
Before you buy
- Check it works with your phone.
- Decide whether you will wear it at night. If yes, comfort and battery life matter most.
- Look at the app as well as the device. You will spend more time reading the app.
- Read the privacy settings. Health data is sensitive, and you can usually limit what is shared.
- Compare current models from several makers, because features and prices change every year.
Use it as a coach, not a judge
The point of the numbers is to nudge you to move a little more this week than last. Pair your steps with two strength sessions a week. The 10 best exercises for women over 50 is a good place to start.
Common questions
Do I need a smartwatch or is a simple tracker enough?
A simple band that counts steps and estimates heart rate and sleep covers everything in this guide. A smartwatch adds a larger screen, apps, calls and often GPS and safety features. Choose by which of those you will use.
Should I change the 10,000-step goal?
You can. Many trackers default to 10,000, but the study in older women found benefits leveling off at about 7,500. Set a goal 1,000 to 2,000 above your current average and raise it gradually.1,2
Can a watch track hot flashes or menopause?
Some devices and apps let you log symptoms, and some estimate skin temperature at night. These features can help you notice patterns to discuss with your doctor. They do not diagnose menopause.
References
- Lee IM, Shiroma EJ, Kamada M, Bassett DR, Matthews CE, Buring JE. Association of step volume and intensity with all-cause mortality in older women. JAMA Intern Med. 2019;179(8):1105-1112. https://doi.org/10.1001/jamainternmed.2019.0899
- Harvard Gazette. Just 7,500 steps a day lowers mortality in older women, study says. June 2019. https://news.harvard.edu/gazette/story/2019/06/for-older-women-just-7500-steps-a-day-lowers-mortality
- World Health Organization. Physical activity: fact sheet. https://www.who.int/news-room/fact-sheets/detail/physical-activity
- National Institute on Aging. Sleep problems and menopause: what can I do? https://www.nia.nih.gov/health/menopause/sleep-problems-and-menopause-what-can-i-do
Every health claim above links to its source. Before publication the article was read and approved by Claudia Muresian, health psychologist, fitness coach and healthy nutrition specialist. It is general information and cannot take your personal history into account, so use it to prepare for a conversation with your own clinician.
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