You don't need an Apple Watch or fitness tracker to monitor key metrics about yourself. Your iPhone is already capable of tracking your steps, measuring walking distance, monitoring sleep patterns, and even counting how many stairs you've climbed.
8 Steps
Step counting is often considered the crown jewel of any fitness tracker or smartwatch. It’s a metric that’s both simple and strangely satisfying. But here’s the surprise—your iPhone already does it.
iPhones come with built-in sensors like accelerometers and gyroscopes that track your movement in the background. So when you're strolling to the kitchen or sprinting through an airport, your iPhone knows it, and it logs everything.
You can view all your movement data, including step counts, in the Health app. In the Summary tab, look for the Steps category, and you'll see your daily totals are neatly organized by hour, day, week, month, and year.
You can also add a step counter widget to your iPhone’s Home Screen or Lock Screen. This way, you'll be able to keep tabs on your activity without regularly diving into the Health app.
Of course, if you leave your iPhone on the desk during a coffee break or while roaming around in your house, those steps won't get counted. But if you usually keep your phone in your pocket, bag, or hand, the step tracking can be surprisingly accurate.
7 Walking and Running Distance
Step counting is great, but it only tells part of the story. The same sensors your iPhone uses to count steps also track the distance you've covered and can even tell the difference between walking and running.
This information is stored in the Health app under the Walking + Running Distance section. It updates automatically as you walk around the house or rush to catch a bus.
This feature doesn’t only count how many times your feet hit the ground; it factors in your speed and direction to estimate distance more accurately. As long as you keep your iPhone in your pocket or hand during a walk or a run, it will record all the necessary data and even give helpful suggestions.
6 Step Length
Your step length says a lot about how you're moving. Shorter steps usually suggest a slower pace or casual movement, while longer strides often indicate a faster walk or run. Changes in your average step length over time can even hint at improvements in fitness or shifts in your walking style.
While your iPhone is tracking distance and steps, it’s also calculating your average step length. You can find this data in the Health app under the Walking Step Length section. It's broken down by walking and running, so you get a clear picture of how your movement changes with speed.
5 Walking Steadiness
It’s not just about how much you walk—it’s also about how you walk. Even if you don't pay attention to this, your iPhone does. It relies on built-in motion sensors and custom algorithms to track key metrics like walking speed, step length, double support time (how long both feet are on the ground), and walking symmetry. All of this helps assess your walking steadiness.
To check yours, open the Health app and navigate to Browse or Search > Mobility > Walking Steadiness. There, you’ll see your steadiness level classified as OK, Low, or Very Low. If your steadiness dips into the lower ranges, it could be an early sign of instability or increased fall risk.
You can turn on alerts to get notified if your walking steadiness drops. In the Health app, go to the Summary tab, then tap your profile photo in the top-right corner. Select Health Checklist, tap Set Up next to Walking Steadiness Notifications, and follow the on-screen prompts.
4 Flights Climbed
Beyond walking and running, your iPhone keeps tabs on another type of movement that often goes unnoticed: stairs. Every time you climb a flight, your iPhone logs it. You can find this data in the Health app under the Flights Climbed category.
Your iPhone uses the barometer and accelerometer to detect changes in elevation and direction to figure out when you’ve gone up (or down) a level. It might not be the most useful fitness stat, but it's one of the simplest ways to add a bit more activity to your day.
3 Sleep Tracking
Your iPhone doesn't just keep tabs when you're on the move; it’s also paying attention when you stop moving altogether. Even without an Apple Watch, it can monitor your sleep patterns to give you a sense of how much rest you're getting daily.
Sleep tracking uses your phone's sensors to detect when it stays still during your scheduled sleep hours. It also considers app usage and screen activity to estimate when you fall asleep and wake up.
To get started, head to the Health app and go to Browse or Search > Sleep. You can set a sleep schedule, wind-down time, and even bedtime reminders. Over time, you’ll see patterns in your sleep duration and consistency. This data can also be used to set up Sleep Focus, so you block all alerts during this time.
Of course, this can't match the in-depth sleep tracking you get with an Apple Watch, which measures points like heart rate and sleep stages. Still, your iPhone does a good job of providing a solid overview of your nightly rest.
2 Double Support Time
Double Support Time refers to the portion of your walk when both feet are on the ground at once. For most healthy adults, this typically falls between 20 and 40 percent of the walking cycle.
A higher double support time can indicate a slower, more cautious walk, which is commonly seen in people with balance issues, joint pain, or those recovering from injury. On the flip side, a lower double support time typically suggests greater confidence, speed, and better balance during movement.
Your iPhone measures this using built-in sensors as you walk with the device in hand or pocket. You can find the data in the Health app under Browse or Search > Mobility > Double Support Time.
1 Headphone Audio Levels
If you use headphones for long hours, your iPhone's Headphone Audio Level tracking can help protect your hearing. It doesn't matter whether you're listening through AirPods, Beats, or any other third-party headphones; your iPhone measures sound exposure in real time.
It tracks both volume and duration to estimate how much noise your ears are being subjected to throughout the day. You can view this information in the Health app by heading to Browse or Search > Hearing > Headphone Audio Levels.
There, you’ll see how your listening habits stack up against safe exposure guidelines. If your levels are creeping into risky territory, you can enable Headphone Notifications from this menu to get alerts when it's time to turn the volume down. Your ears will thank you in the long run.
The best part of using your iPhone to monitor your health is that there's no need to wear or charge another device. All the tracking happens automatically, with no effort or setup on your part. All you have to do is open the Health app every so often to view detailed insights into how you move, sleep, stay balanced, and protect your hearing.
Your iPhone isn't meant to replace an Apple Watch or a fitness tracker like FitBit. But if all you need is basic step or distance tracking—and you're not chasing perfect accuracy—you already have the right device.
