Free health rewards apps that work with just your phone

What your phone can track on its own

Your phone has motion sensors that count your steps in the background whenever you carry it, even when the screen is off. That's the one big habit a phone tracks with no effort from you. For how accurate it is and how to turn it on, see our guide to using your phone as a step counter.

Most other healthy habits don't need a sensor at all. You log them yourself, which takes a few seconds.

• Counted by your phone. Your steps, and in AHEALTH, squats counted by your phone's motion sensor.
• Logged by you. Your sleep, each glass of water, what you ate and each medication dose.
• Done in the app. Breathing exercises, affirmations and a daily health quiz.

Logging by hand isn't a second-best option. Keeping track of what you eat and do is called self-monitoring. A review of 22 weight-loss studies found it was consistently linked with losing weight, and most of those studies used simple paper diaries. The researchers noted the evidence was still limited, but the habit of checking in is what counts, and a phone makes it quick.

How AHEALTH rewards your habits with just a phone

AHEALTH is a free iPhone and Android app that gives you points for everyday healthy habits. In the U.S., these habits earn points:

• Walking. Your phone counts your steps. You earn points as you walk, up to a daily limit, plus random bonus points along the way.
• Sleep. Log your sleep and earn points.
• Water. Log each glass of water you drink, up to a daily limit.
• Meals. Log what you ate.
• Medication. Set medication reminders and earn points when you log a dose.
• Quick daily habits. Squats counted by your phone's motion sensor, push-ups, stair climbing, brisk walks, breathing exercises, affirmations and a daily health quiz.

Point amounts differ by habit and can change over time. You redeem points in the app's Gift Shop for email gift cards from more than 25 brands, including Amazon, Walmart, Target and Starbucks. Gift cards start at $5 (Amazon and Dunkin'), most other brands start at $10, and they usually arrive by email within 1 to 3 days. See how AHEALTH rewards work.

What you give up without a wearable

A wearable isn't required for habit rewards, but it's fair to know what one adds. A watch or band stays on your wrist, so it counts steps even when your phone is on a desk or charging. Many also track heart rate and record sleep without you having to log it.

Without one, two things change. Steps only count while your phone is with you, so keep it in a pocket or bag, including around the house. And sleep is something you log yourself instead of something recorded for you. For building habits and earning rewards, that's usually enough. If you need heart rate or other health data for a medical reason, ask your doctor which device to use.

How free rewards apps pay for your rewards

Rewards cost money, so it's worth knowing who pays for them. AHEALTH is free to download. It is supported by in-app advertising and partner offers, which fund the rewards users earn.

If an app shows ads, a little privacy know-how helps. The FTC notes that advertisers may use a unique advertising identifier on your phone to track you, and that your phone's privacy settings include an option to opt out of personalized ads from the company that makes its operating system, such as Apple or Google. You'll still see ads, but they won't be personalized.

The FTC also suggests checking which permissions your apps have, such as your location, contacts or photos, and turning off the ones an app doesn't need to work. A rewards app that counts your steps needs motion or physical activity access for that.

What to check before you pick a free rewards app

• It works with the phone you have. Look for both an iPhone and an Android version, and make sure the habits you care about can be counted or logged without extra hardware.
• You can tell how it's funded. Ads, partner offers and paid upgrades are all common. A clear answer is a good sign.
• You know what's free. Check the store listing for in-app purchases, and make sure the habits you want to earn from are part of the free app.
• Permissions match the features. Step counting needs motion or physical activity access. Ask why an app wants anything that doesn't fit what it does.
• Rewards are easy to understand. Each reward should show its price in points, and the app should explain how rewards are delivered and how long they take.
• You know what you'll be asked for. Some apps ask you to verify a phone number or email before you redeem. In AHEALTH, you may be asked to verify your phone number before your first redemption.
• Expectations are realistic. Health rewards add up slowly, so be careful with any app that promises big earnings. Our guide to apps that pay you to walk explains what to expect.

A simple phone-only routine

You don't need to do everything at once. Here's one way to build a day around habits your phone can count or you can log in a few taps.

1. Morning: log your sleep. Do it when you wake up so you don't forget.
2. With each meal: drink a glass of water and log it. Log what you ate at the same time.
3. Midday: take a brisk walk with your phone in your pocket. The CDC recommends at least 150 minutes of moderate activity such as brisk walking each week, for example 30 minutes a day, 5 days a week, and says some activity is better than none.
4. Anytime: add a few squats or push-ups. They're an easy start on the muscle-strengthening activity the CDC recommends on 2 or more days a week.
5. If you take medication: set a reminder and log each dose.
6. Evening: check your points and see how close you are to the gift card you want.

If you have a health condition or haven't been active for a while, talk with your doctor before you start a new exercise routine.

Frequently asked questions

Related guides

• Get paid to walkHow to get paid to walk with the phone you already have, what apps that pay you to walk really pay and how to tell a legit one from a waste of time.
• Step counter without a smartwatchHow your iPhone or Android phone counts steps on its own, how accurate it is compared with wearables and how to make sure your walks show up in your total.
• One app for five micro-habitsWhich micro-habits AHEALTH rewards and which it doesn't, how the rewards work, and how to stack small habits into one simple day.

All AHEALTH guides