Oura Ring, Whoop, and Apple Watch serve different tracking priorities. Oura Ring leads for sleep staging accuracy and overnight physiological sensing. Whoop excels for athletic recovery optimisation and continuous strain monitoring. Apple Watch integrates most broadly with daily life and includes FDA-cleared ECG and irregular rhythm detection. For longevity-focused individuals, the best choice depends on whether sleep quality, athletic recovery, or cardiovascular health monitoring is the primary goal.
Key Takeaways
- In a 2024 validation study at Brigham and Women's Hospital, the Oura Ring Gen3 showed the highest sleep staging agreement with polysomnography (PSG) among three consumer devices tested, with sensitivity of 76.0-79.5% for sleep stage discrimination compared to 50.5-86.1% for Apple Watch and 61.7-78.0% for Fitbit.1 Readers should note this study was funded by Oura.
- Heart rate variability (HRV), a metric tracked by all three devices, is associated with all-cause mortality in human cohort data: a 2022 meta-analysis of 38,008 participants found that lower HRV values were significant predictors of higher mortality across different ages and populations.2
- A 2025 independent validation study of nocturnal HRV across 536 nights found that Oura Gen4 and Gen3 demonstrated the highest accuracy for both resting heart rate and HRV when compared against an ECG reference, while Whoop showed moderate agreement.3
- The Apple Watch carries FDA clearance for single-lead ECG recording and irregular rhythm notification, features validated in human studies for atrial fibrillation detection with high sensitivity in monitored populations.4
- No single wearable replicates clinical-grade diagnostics, and all consumer devices carry measurement limitations. Trends over time are generally more informative than individual nightly readings.
- Magnesium, which contributes to normal psychological function and plays a role in parasympathetic nervous system activity, is one of the few nutrients with an EFSA-approved health claim relevant to the physiological pathways HRV is designed to reflect.
Chapter 1: What Health Wearables Actually Measure
Before comparing specific devices, it is useful to understand the core metrics these wearables track and what each tells you about your health and longevity.
Heart Rate Variability (HRV)
HRV refers to the variation in time between consecutive heartbeats, expressed in milliseconds. It reflects the balance of the autonomic nervous system, particularly the interplay between sympathetic (activating) and parasympathetic (restorative) tone. A higher resting HRV generally indicates good autonomic flexibility, healthy cardiovascular function, and adequate recovery. A 2022 meta-analysis drawing on 38,008 participants across 32 studies found that lower HRV values were significant predictors of higher all-cause and cardiac mortality across healthy and patient populations alike.2 Separate research in centenarian cohorts has suggested that preservation of HRV-parasympathetic function may be a marker of exceptional longevity.5
Consumer wearables estimate HRV using photoplethysmography (PPG), a light-based optical sensor that detects blood volume changes at the skin surface. This differs from the gold standard of electrocardiogram (ECG)-derived HRV measurement, and the accuracy of PPG-based HRV varies considerably between devices and manufacturers.
Resting Heart Rate (RHR)
Resting heart rate, measured during sleep, serves as a sensitive indicator of cardiovascular fitness, stress load, and illness onset. A lower resting heart rate at rest has been associated with cardiovascular health in observational research. All three devices covered in this article track RHR continuously during sleep.
Sleep Stages and Architecture
Sleep quality is one of the most studied pillars of longevity. Consumer wearables estimate sleep stages (light, deep/slow-wave, and REM sleep) using a combination of PPG heart rate data, accelerometer movement tracking, and in some devices skin temperature. Laboratory polysomnography (PSG), which uses EEG brain wave recordings alongside eye movement and muscle activity sensors, remains the gold standard. Consumer devices use indirect physiological signals and therefore produce estimates, not clinical recordings.
Blood Oxygen Saturation (SpO2)
SpO2 sensors use red and infrared light wavelengths to estimate the proportion of oxygenated haemoglobin in blood. All three devices offer SpO2 monitoring, primarily used for identifying potential breathing irregularities during sleep.
Skin Temperature
Nightly skin temperature trends are used across devices to detect illness, recovery state, menstrual cycle phase changes, and general physiological stress. This is a passive, continuous measurement and does not require user interaction.
Activity, Strain, and VO2 Max Estimation
All three devices track activity levels, and both Whoop and Apple Watch include tools for assessing daily training load. Apple Watch and Garmin devices offer VO2 max estimation, an important marker of cardiorespiratory fitness that has been associated with longevity in cohort data. For a detailed discussion of VO2 max and its health relevance, see our dedicated article on VO2 max tracking.
Chapter 2: Oura Ring -- Deep Dive
Form Factor and Sensors
The Oura Ring is a finger-worn titanium ring currently available in Generation 4 (Oura Ring 4). Its finger placement positions the PPG sensors close to digital arteries, which carry a stronger and more consistent blood signal than the wrist. The Gen4 device features an 18-path multi-wavelength PPG system that improves accuracy over the single-wavelength approach used in earlier generations.
The ring includes an accelerometer for movement detection, an NTC temperature sensor for skin temperature measurement, and green, red, and infrared LED wavelengths for cardiovascular monitoring. It weighs approximately 4-6 grams and is rated water-resistant to 100 metres.
Key Features for Longevity Tracking
The Oura Ring's primary strength lies in sleep monitoring. Its Readiness Score synthesises HRV, resting heart rate, body temperature deviation, and sleep data into a single daily metric. The Sleep Score evaluates sleep timing, total sleep duration, efficiency, and individual sleep stage percentages.
Temperature trending allows detection of deviations from an individual's personal baseline, which can signal illness onset, physiological stress, or, in women, menstrual cycle phase shifts. The ring also offers menstrual cycle tracking and a pregnancy feature.
Validated Sleep Staging Accuracy
The Oura Ring has been validated across several peer-reviewed studies using PSG as a reference standard. A 2024 multi-night validation study of 96 participants across up to three PSG nights found that Oura Ring Gen3 with its Sleep Staging Algorithm 2.0 showed good agreement with PSG for total sleep time, sleep onset latency, wake after sleep onset, and time spent in light and deep sleep. The device achieved sleep/wake classification sensitivity of 94.4% and accuracy of 91.7-91.8%.6
A second study conducted at Brigham and Women's Hospital and published in Sensors in 2024 compared Oura Ring Gen3, Apple Watch Series 8, and Fitbit Sense 2 against PSG in 35 healthy adults. The Oura Ring showed no significant difference from PSG in wake, light sleep, deep sleep, or REM sleep estimation. Apple Watch significantly overestimated light sleep by approximately 45 minutes and underestimated deep sleep by approximately 43 minutes.1 It is important to note that this study was funded by Oura Ring Inc. and that the lead author serves on Oura's medical advisory board.
HRV and RHR Accuracy
An independent 2025 validation study examining five wearable devices across 536 nights in 13 healthy adults found that Oura Gen3 and Gen4 demonstrated the highest nocturnal HRV accuracy relative to an ECG reference, with concordance correlation coefficients of 0.97 and 0.99 respectively. Whoop showed moderate HRV agreement (CCC = 0.94), while Garmin performed poorly.3
Subscription Model and Price
Oura Ring 4 requires both an upfront hardware purchase and a monthly subscription (approximately USD 5.99/month) for full app functionality. Battery life is approximately 8 days.
Best-For Profile
The Oura Ring is most suited to individuals whose primary longevity focus is sleep quality monitoring, nightly physiological recovery tracking, HRV trend analysis, and temperature-based health awareness. It is discreet, requires no display interaction, and is particularly well suited to those who find wristwatch form factors uncomfortable at night.
Chapter 3: Whoop -- Deep Dive
Form Factor and Sensors
Whoop is a screen-free, wrist-worn band designed for 24-hour continuous monitoring. The current model is the Whoop 4.0 (with Whoop 5.0 announced for 2025). The absence of a display reduces battery drain and removes the notification-driven behaviours that can themselves disrupt sleep. Whoop uses a wrist-based PPG sensor with five LEDs and four photodiodes, alongside an accelerometer and temperature sensor. Battery life is approximately 4-5 days with the standard battery pack.
The Strain and Recovery Model
Whoop's core framework centres on a daily cycle of Strain (cardiovascular load), Recovery (readiness to perform), and Sleep. The Strain score tracks exertion across the entire day, not just formal exercise sessions, and recommends a target sleep need accordingly. The Recovery score synthesises HRV, resting heart rate, respiratory rate, sleep performance, and skin temperature deviation.
This strain-recovery model makes Whoop particularly suited to athletic populations who benefit from quantifying cumulative cardiovascular load and optimising training periodisation accordingly.
HRV Validation
An independent validation study of the Whoop 2.0 in 2022 found acceptable agreement between PPG-derived HRV (Ln RMSSD) and ECG-derived measurements, with heart rate bias at or below 0.39%.7 However, HRV accuracy in the more recent 2025 independent nocturnal validation study showed that Whoop had a higher mean absolute percentage error for HRV compared to both Oura Gen3 and Gen4, though it remained within acceptable range for trend monitoring purposes.3
Sleep Tracking Performance
Available peer-reviewed validation data for Whoop's sleep staging are more limited than for Oura. An independent 2024 systematic review found that Whoop showed acceptable accuracy for two-stage sleep detection (sleep/wake) and heart rate metrics, but variable performance for four-stage sleep classification across different study designs. The review noted that Whoop 4.0 had not been extensively validated in peer-reviewed literature as of 2024, with most data relating to Whoop 3.0.
Subscription Model and Price
Whoop operates on a subscription-only model with no upfront hardware cost. Subscriptions start at approximately USD 30/month and include the device. This makes the total cost of ownership considerable over a 12-24 month period.
Best-For Profile
Whoop is most suited to individuals with a structured exercise routine who want to quantify daily strain, optimise sleep need based on exertion, and monitor HRV trends over training cycles. It is particularly popular among endurance athletes, strength training populations, and those using HRV-guided training periodisation. Its screen-free design minimises device-induced distraction.
Chapter 4: Apple Watch -- Deep Dive
Form Factor and Sensors
Apple Watch is a full-featured smartwatch with a display, notification management, app ecosystem, and a range of onboard sensors. The current flagship model is Apple Watch Series 10. The device uses wrist-based PPG with both green (for heart rate during exercise) and infrared/red wavelengths (for SpO2 and background monitoring). A sapphire crystal electrical heart sensor enables single-lead ECG recording. An accelerometer, gyroscope, altimeter, and skin temperature sensor complete the physiological monitoring suite. Battery life is approximately 18 hours with standard use, or up to 36 hours in low-power mode.
Medical Device Features
Apple Watch carries regulatory clearance for two cardiovascular monitoring features that the Oura Ring and Whoop do not currently offer.
The irregular rhythm notification (IRN) algorithm uses background PPG tachograms to detect pulse patterns suggestive of atrial fibrillation (AFib), a common cardiac arrhythmia associated with stroke risk. A multicenter study in 2023 evaluating the IRN algorithm in 54 patients with known non-permanent AFib found high specificity for AFib detection when the watch was worn during confirmed AFib episodes.4 The large-scale Apple Heart Study, which enrolled 419,297 participants prospectively, found a positive predictive value of 0.84 for AFib notifications confirmed by a concurrent ECG patch.8
The ECG app records a single-lead ECG trace that can be reviewed by a physician. This is not a diagnostic tool, but it provides an accessible first-line screening layer that neither Oura nor Whoop currently replicate.
Additional safety features include crash detection, fall detection, and emergency SOS functionality. These features are particularly relevant for older adults and individuals with fall risk.
Sleep Tracking Limitations
The Brigham and Women's Hospital validation study found that Apple Watch Series 8 significantly overestimated light sleep (by approximately 45 minutes) and underestimated deep sleep (by approximately 43 minutes) relative to PSG. Wake detection sensitivity was 52.4%, lower than both Oura (68.6%) and Fitbit (67.7%).1 These limitations are relevant for individuals prioritising sleep architecture analysis, though all consumer devices remain less precise than laboratory polysomnography.
Battery life also presents a practical challenge: most users charge Apple Watch overnight, either reducing the available sleep tracking window or requiring an alternative charging schedule.
Ecosystem Integration
Apple Watch integrates natively with Apple Health, third-party fitness apps, and medical record systems in some healthcare settings. Data from Apple Watch can be shared directly with healthcare providers in compatible environments. The device also offers VO2 max estimation using GPS and heart rate data during outdoor walking or running.
Price Tiers
Apple Watch ranges from Apple Watch SE (entry-level) through Series 10 to Apple Watch Ultra 2 (for extreme sports and extended battery use). No ongoing subscription is required beyond an Apple account, which reduces long-term ownership cost.
Best-For Profile
Apple Watch is most suited to individuals who want an integrated smartwatch experience alongside longevity-relevant health monitoring, particularly those with cardiovascular concerns who benefit from AFib screening and ECG access, or older adults for whom fall detection and emergency SOS features carry additional value.
Chapter 5: Comparison Framework and Buying Decision Guide
Side-by-Side Comparison
| Feature | Oura Ring 4 | Whoop 4.0 | Apple Watch Series 10 |
|---|---|---|---|
| Form factor | Finger ring | Wristband (screen-free) | Smartwatch |
| Sleep staging accuracy (vs PSG) | Highest in peer-reviewed comparison (funded study)1 | Moderate (limited peer-reviewed data for 4.0) | Lower than Oura in same study; overestimates light sleep1 |
| Nocturnal HRV accuracy | Highest (CCC 0.97-0.99)3 | Moderate (CCC 0.94)3 | Not assessed in this study |
| AFib / ECG detection | No ECG; no AFib notification | No ECG; no AFib notification | FDA-cleared ECG app + irregular rhythm notification4 |
| Skin temperature | Yes (NTC sensor, nighttime baseline trending) | Yes (ambient and skin temperature) | Yes (wrist temperature during sleep) |
| Display | No display | No display | Full colour touchscreen |
| Battery life | ~8 days | ~4-5 days | ~18-36 hours |
| VO2 max estimation | No | No | Yes (via GPS + heart rate) |
| Fall detection / emergency SOS | No | No | Yes |
| Subscription required | Yes (~USD 5.99/month) | Yes (~USD 30/month, hardware included) | No (beyond Apple account) |
| Menstrual cycle tracking | Yes (temperature-based) | Yes (biometric data) | Yes (Apple Health integration) |
Decision Framework: Which Device Fits Your Longevity Goals?
Choose Oura Ring if your primary interest is: sleep quality optimisation, HRV trend monitoring, nightly recovery scoring, or temperature-based health awareness. Oura currently has the strongest validated sleep staging accuracy data among the three devices, and its discreet ring form factor makes it practical for consistent nightly use.
Choose Whoop if your primary interest is: quantifying daily cardiovascular strain across training and non-training periods, HRV-guided recovery for athletic performance, or understanding the relationship between lifestyle behaviours and physiological readiness. Whoop's screen-free design and continuous 24/7 monitoring make it well suited to structured training populations.
Choose Apple Watch if your primary interest is: cardiovascular safety monitoring (particularly AFib screening in older adults or those with cardiovascular risk factors), an integrated smartwatch with general health tracking, or VO2 max estimation alongside everyday smartwatch functionality. Apple Watch is the only device among the three to offer a validated ECG and FDA-cleared irregular rhythm notification.
It is also possible to combine devices. A number of longevity-focused individuals use Oura Ring for nightly sleep and HRV monitoring alongside Apple Watch for daytime activity tracking and cardiovascular notifications. This approach maximises data coverage across the day-night cycle but increases total cost.
A Note on Funding Bias
Several key validation studies for these devices were conducted with manufacturer funding. The largest sleep comparison study cited in this article was funded by Oura Ring Inc., with the lead author also serving as an Oura scientific advisor. Independent studies are available and generally find broadly comparable findings, though often with smaller sample sizes. Readers assessing device claims for clinical or research purposes are encouraged to review the primary literature and funding disclosures directly.
Supplement Bridge: Magnesium and HRV
Regardless of which device you choose, the metrics being monitored reflect physiological processes that are also influenced by nutritional status. Magnesium is involved in parasympathetic nervous system function and normal muscle relaxation, and carries EFSA-approved claims including that it contributes to normal psychological function and helps reduce tiredness and fatigue. Magnesium deficiency is relatively common in adults following western dietary patterns. For individuals prioritising HRV optimisation, ensuring adequate magnesium intake alongside consistent sleep and recovery practices forms the nutritional foundation that wearable data can then reflect.
Q&A
Is the Oura Ring more accurate than the Apple Watch for sleep tracking?
In the most comprehensive peer-reviewed comparison study conducted to date, Oura Ring Gen3 showed higher agreement with polysomnography than Apple Watch Series 8 for sleep stage detection. The Oura Ring did not significantly overestimate or underestimate any of the four sleep stages, while Apple Watch overestimated light sleep and underestimated deep sleep by approximately 45 and 43 minutes respectively.1 Readers should note that this study was funded by Oura Ring Inc. Independent research generally supports Oura as a well-validated sleep tracking device, though all consumer wearables remain less precise than laboratory polysomnography.
Does Apple Watch detect atrial fibrillation accurately?
Apple Watch carries FDA clearance for irregular rhythm notification and single-lead ECG recording. A 2023 multicenter clinical study evaluating the irregular rhythm notification algorithm in patients with known non-permanent AFib found high specificity and acceptable sensitivity when the device was worn during confirmed AFib episodes.4 The large Apple Heart Study involving over 419,000 participants found a positive predictive value of 0.84 for AFib notifications confirmed by an ECG patch.8 Apple Watch is currently the only device among the three compared in this article to offer this functionality.
Why does HRV matter for longevity?
HRV reflects autonomic nervous system balance, which declines with age, chronic stress, poor sleep, and inadequate recovery. A 2022 meta-analysis of 38,008 participants found that lower HRV values were significant predictors of all-cause and cardiac mortality across healthy and patient populations.2 Tracking HRV trends over time allows individuals to observe how lifestyle behaviours, recovery practices, and stress levels influence this autonomic marker. Consumer wearables provide an accessible way to monitor these trends without clinical equipment, though absolute HRV values are not directly comparable across different devices or measurement methods.
Which wearable is best for athletes?
Whoop is generally considered the most athlete-oriented device among the three, due to its focus on strain quantification and recovery scoring. Its continuous monitoring approach captures cardiovascular load from all activities, not just formal training sessions, and its HRV-guided recovery recommendations are specifically designed to inform training periodisation. That said, Oura Ring's sleep and recovery tracking is also used extensively in athletic populations, and Apple Watch's VO2 max estimation and GPS tracking provide useful data for endurance athletes.
Can I use two wearables at the same time?
Yes. A common combination among longevity-focused individuals is Oura Ring for nightly physiological monitoring and Apple Watch for daytime activity, cardiovascular notifications, and general smartwatch functionality. This pairing addresses the Apple Watch's overnight battery limitation and provides more validated sleep staging data from the ring, while retaining the AFib detection and fall detection capabilities of Apple Watch during waking hours.
Does Whoop need a subscription?
Whoop operates on a subscription model that includes the device hardware. There is no option to use a Whoop device without an active subscription. The subscription provides access to all app features, coaching tools, and data insights. This model may result in a higher total cost of ownership over a 12-24 month period compared to alternative devices with no subscription requirement.
How does skin temperature sensing work in these wearables?
All three devices measure skin temperature passively during sleep. Oura Ring uses a negative temperature coefficient (NTC) sensor on the inner surface of the ring to establish an individual's nightly baseline. Deviations from this baseline can signal illness onset, menstrual cycle phase changes in women, or elevated physiological stress. The temperature data is not used for sleep stage classification, but contributes to the overall recovery and readiness scores. Whoop and Apple Watch use wrist-based temperature sensors that operate on similar trending principles.
Are consumer wearables clinically validated?
Consumer wearables are not medical devices (with the exception of Apple Watch's FDA-cleared ECG and irregular rhythm notification features). Sleep staging, HRV, and SpO2 measurements from consumer wearables are estimates derived from indirect physiological signals. Several devices, including Oura Ring, have been validated against clinical reference standards in peer-reviewed studies, and these show good agreement for trends and relative changes over time. Absolute values should not be used to make clinical diagnoses. Any health concerns arising from wearable data should be discussed with a qualified healthcare professional.
FAQ
Which is better for longevity tracking: Oura Ring, Whoop, or Apple Watch?
The best device depends on your primary longevity goal. Oura Ring currently has the strongest peer-reviewed sleep staging validation data and the highest nocturnal HRV accuracy among the three devices compared in independent research.1,3 Whoop is best suited to athletes optimising strain and recovery. Apple Watch is best for individuals who want cardiovascular safety features such as AFib screening alongside general smartwatch functionality.4
Is the Oura Ring worth it?
Oura Ring is worth considering if nightly sleep and recovery monitoring is your primary health tracking goal. Its sleep staging accuracy has been validated in peer-reviewed studies and compares favourably to other consumer devices.6 The subscription model adds an ongoing cost. Users who primarily want smartwatch functionality or cardiovascular notifications may find Apple Watch a more versatile choice.
Does Apple Watch track HRV?
Yes, Apple Watch tracks HRV using wrist-based PPG and displays nocturnal HRV readings in the Apple Health app. Independent nocturnal validation studies have most extensively compared Oura and Whoop for HRV accuracy, with Oura showing the highest agreement against ECG reference measurements.3 Apple Watch HRV accuracy data from independent head-to-head nocturnal studies are more limited.
What is the best health wearable for someone over 50?
For adults over 50, Apple Watch offers relevant advantages that Oura Ring and Whoop currently do not: FDA-cleared AFib detection, irregular rhythm notification, fall detection, and emergency SOS. Atrial fibrillation prevalence increases with age, and early detection is clinically important.8 If sleep and HRV monitoring are equally important, pairing Apple Watch with an Oura Ring provides comprehensive coverage across both priorities.
Can wearables help improve longevity?
Consumer wearables do not directly extend lifespan, but consistent use of wearable data can support longevity-relevant behaviour change. Monitoring HRV, sleep quality, and resting heart rate trends over time provides feedback on the physiological impact of sleep, exercise, stress management, and nutritional choices. HRV in particular has been identified as a significant predictor of all-cause mortality in large human cohort meta-analyses.2 Wearables serve as a feedback tool to support and refine the behaviours associated with healthspan, rather than a passive solution.
References
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- Jarczok MN, Weimer K, Braun C, Wellmann J, Doerr JM, Enck P, Fischer JE, Thayer JF, Bertsch K. Heart rate variability in the prediction of mortality: A systematic review and meta-analysis of healthy and patient populations. Neurosci Biobehav Rev. 2022 Dec;143:104907. doi: 10.1016/j.neubiorev.2022.104907. View on PubMed ↗
- Dial MB, Roach GD, Sargent C, Miller DJ. Validation of nocturnal resting heart rate and heart rate variability in consumer wearables. Front Physiol. 2025. PMID: 40834291. View on PubMed ↗
- Wasserlauf J, Vogel K, Whisler C, Benjamin E, Helm R, Steinhaus DA, Yousuf O, Passman RS. Accuracy of the Apple watch for detection of AF: A multicenter experience. J Cardiovasc Electrophysiol. 2023 May;34(5):1103-1107. doi: 10.1111/jce.15892. View on PubMed ↗
- Pena Orbea C, Wang L, Jeong J, et al. Heart Rate Variability and Exceptional Longevity. Front Physiol. 2020 Sep 17;11:582614. doi: 10.3389/fphys.2020.582614. View on PubMed ↗
- Svensson T, Chung UI, Tokuno S, Nakamura M, Svensson AK. Validity and reliability of the Oura Ring Generation 3 (Gen3) with Oura sleep staging algorithm 2.0 (OSSA 2.0) when compared to multi-night ambulatory polysomnography: A validation study of 96 participants and 421,045 epochs. Sleep Med. 2024 May;117:74-81. doi: 10.1016/j.sleep.2024.01.026. View on PubMed ↗
- Bellenger CR, Miller DJ, Halson SL, Roach GD, Sargent C. Wrist-Based Photoplethysmography Assessment of Heart Rate and Heart Rate Variability: Validation of WHOOP. Sensors (Basel). 2022 Apr 18;22(8):3090. doi: 10.3390/s22083090. View on PubMed ↗
- Perez MV, Mahaffey KW, Hedlin H, Rumsfeld JS, Garcia A, Ferris T, Balasubramanian V, Russo AM, Rajmane A, Cheung L, Hung G, Lee J, Kowey P, Talati N, Nag D, Gummidipundi SE, Beatty A, Hills MT, Desai S, Granger CB, Desai M, Turakhia MP; Apple Heart Study Investigators. Large-Scale Assessment of a Smartwatch to Identify Atrial Fibrillation. N Engl J Med. 2019 Nov 14;381(20):1909-1917. doi: 10.1056/NEJMoa1901183. View on PubMed ↗
Educational content only. Not medical advice. Supplements are not intended to diagnose, treat, cure, or prevent any disease. Consult a qualified healthcare professional if you have a medical condition or take medication.
