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    Health & Wellness Tech
    Beginner
    2 min read 5 stepsApril 16, 2026Verified April 2026

    How to Use a Fitness Tracker or Smartwatch

    Set up and use a fitness tracker or smartwatch to monitor your steps, heart rate, sleep, and daily activity.

    In this guide (5 steps):

    1. 1.Charge your device fully before setup
    2. 2.Download the companion app
    3. 3.Pair the tracker to your phone
    4. 4.Set up your health profile
    5. 5.Wear it and explore the app
    1

    Charge your device fully before setup

    ~15s
    Before using your new tracker for the first time, charge it fully using the included cable or charging dock. Most devices take 1 to 2 hours for a full charge.
    2

    Download the companion app

    ~15s
    Every tracker requires a companion app on your phone for setup. Fitbit uses the Fitbit app, Apple Watch uses the built-in Watch app on iPhone, and Garmin uses the Garmin Connect app. Search your app store for the app name and install it.
    3

    Pair the tracker to your phone

    ~15s
    Open the companion app and follow the setup instructions. You will be asked to turn on Bluetooth on your phone and bring the tracker close to it. The app will find the device and pair them automatically. Enter any code if prompted.
    4

    Set up your health profile

    ~15s
    Enter your age, height, weight, and daily step goal during setup. This information helps the tracker calculate accurate calorie burns and personalize your activity goals. You can update this information later in the app settings.
    5

    Wear it and explore the app

    ~15s
    Wear the tracker on your non-dominant wrist (the hand you do not write with). The device will automatically track steps, heart rate, and sleep. Open the app each morning to review your previous day's activity, sleep score, and heart rate trends.

    You Did It!

    You've completed: How to Use a Fitness Tracker or Smartwatch

    Need more help? Get Expert Help from a TekSure Tech

    Fitness trackers and smartwatches can motivate you to be more active, monitor your heart rate, track your sleep quality, and remind you to move throughout the day. Popular options include Fitbit, Apple Watch, and Garmin. Most connect to a smartphone app where you can see your health trends over time and share data with your doctor.

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    Official Resources

    Medicare.govMedlinePlus — Health InfoAARP Health & Technology

    Sources used to create and verify this guide. View all sources →

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    How to Use a Fitness Tracker or Smartwatch — Step-by-Step Guide | TekSure