Getting in Shape at 55 with Help from Your Apple Devices
Use the Tools You Already Own to Get Stronger, Clearer, and More in Control
Turning 55 is a strange little milestone. You’re not “old,” but your body starts sending little memos—your back, your sleep, maybe the scale. The good news? You don’t need to reinvent your life to feel stronger, healthier, and sharper. In fact, if you’ve got an iPhone and maybe an Apple Watch, you already own one of the best personal health systems out there. You just have to turn it on.
Here’s how to start using Apple’s tools to get back in shape—physically and mentally—without tech overwhelm or lifestyle guilt.
📊 Step 1: Know Where You’re Starting
Use: Apple Health app, iPhone
First, take stock. Open the Health app on your iPhone and look at your key metrics. Even if you haven’t tracked much before, Apple’s Health app likely has step counts, walking distances, and maybe sleep info.
To go deeper, schedule a physical and log the results: blood pressure, cholesterol, A1C, heart rate, weight. You can add these manually into the Health app under “Vitals” or “Lab Results.”
💡 Tip: Add “Resting Heart Rate” and “Walking Steadiness” to your Favorites. They’re strong early indicators of your general fitness.
🚶♂️ Step 2: Build a Daily Movement Habit
Use: Apple Watch or iPhone + Fitness app
You don’t need a gym membership or a boot camp instructor. Just move—every day. Walking is your best friend, and your iPhone or Apple Watch will track every step.
Open the Fitness app, set a modest Move Goal, and try to close those rings daily. No Apple Watch? No problem—your iPhone tracks steps and distance too.
💡 Try this: Set up a Shortcut to play a playlist and open Maps for a new 30-minute walking route. Make your walks interesting.
🛌 Step 3: Take Sleep Seriously
Use: Sleep tracking (iPhone + Apple Watch), Wind Down Shortcuts
Sleep is when your body resets, and after 50, it doesn’t always cooperate.
Use the Sleep Focus mode on iPhone and set a Wind Down Routine. This might include a “Goodnight” Shortcut that dims your screen, starts calming music, turns on Night Shift, and sets an alarm.
If you wear an Apple Watch to bed, apps like AutoSleep or Pillow give you detailed sleep scores and coaching.
💡 Bonus: Set a bedtime reminder with Siri that says, “Hey, wind it down now. Tomorrow needs you.”
🧠 Step 4: Support Your Mental Health Too
Use: Breathe app, Notes app, Reminders, Journaling Shortcuts
Health isn’t just about your body—especially at this stage in life.
The Breathe app on Apple Watch can help bring your stress down in 60 seconds.
You can also use the Notes app for quick daily journaling or gratitude entries. Just create a pinned note called “Daily Mental Check-in.”
And don’t forget Reminders—not just for to-dos, but for well-being. Set a daily nudge that says: “Take a walk. Drink water. Text someone you love.”
💡 Try this Shortcut: Tap one button to open your journaling note, start calming music, and silence notifications for 10 minutes.
🔁 Step 5: Create a System You’ll Actually Stick To
This isn’t a January gym resolution. This is about being functional and clearheaded into your 60s and beyond.
Start small. Use the Health app as a dashboard. Let your devices quietly remind you to move, rest, and reflect.
No shouting. No extremes. Just gentle, consistent action—with Apple’s tools doing the tracking in the background.
🧭 Final Thought: You’re Not Behind
If you’re 55 and feeling like you “should’ve done more by now,” let it go. You’re not late—you’re on time. And you’ve got tech in your pocket that can help you make the next decade your strongest yet.
If you want help setting up Apple Health, Fitness, or wellness automations, that’s what I do at Michael Coury Tech. Let’s make it easier to feel better—without feeling overwhelmed.
