Health & Fitness Tracking with OpenClaw: WHOOP, Oura, and Biomarker Optimization

Introduction

Health tracking has become sophisticated with devices like WHOOP straps and Oura rings monitoring everything from sleep quality to heart rate variability. But making sense of all this data and acting on it can be overwhelming. OpenClaw bridges this gap by integrating with health trackers, analyzing your data, and providing actionable insights.

With OpenClaw, you can get daily health summaries, optimize biomarkers, track recovery, and even generate custom meditations with text-to-speech—all from your chat app. This guide shows you how to set up comprehensive health and fitness tracking with OpenClaw.

Setting Up Health Integrations

WHOOP Integration

Connect OpenClaw to your WHOOP account:

# WHOOP API configuration
WHOOP_CLIENT_ID=your_client_id
WHOOP_CLIENT_SECRET=your_client_secret
WHOOP_ACCESS_TOKEN=your_access_token

Getting WHOOP API Credentials:

1. Visit WHOOP Developer Portal
2. Create a developer account
3. Register your application
4. Get client ID and secret
5. Generate access token

Oura Ring Integration

Connect to Oura ring:

# Oura API configuration
OURA_PERSONAL_ACCESS_TOKEN=your_oura_token

Getting Oura Token:

1. Visit Oura Cloud API
2. Go to Personal Access Tokens
3. Generate a new token
4. Copy token to OpenClaw configuration

Other Health Integrations

OpenClaw supports various health platforms:

• WHOOP — Comprehensive fitness and recovery tracking
• Oura Ring — Sleep and activity tracking
• Apple Health — iOS health data (via HealthKit)
• Google Fit — Android health data
• Strava — Running and cycling activities

Daily Health Summaries

Get comprehensive daily health reports automatically.

Morning Health Summary

Request Daily Summary:

You: "Good morning, what's my health status?"
OpenClaw: "🌅 Good Morning Health Summary - Jan 25, 2026
           
           😴 Sleep Quality:
           - Duration: 7h 32m (Target: 8h)
           - Efficiency: 92% (Excellent)
           - Deep sleep: 2h 15m (Good)
           - REM sleep: 1h 45m (Good)
           - Resting HR: 48 bpm (Optimal)
           
           💪 Recovery:
           - Recovery score: 85% (Green zone)
           - HRV: 52 ms (Above baseline)
           - RHR: 48 bpm (Optimal)
           - Sleep performance: 92%
           
           🏃 Activity:
           - Strain: 12.5 (Moderate)
           - Calories: 2,450
           - Steps: 8,234
           - Active time: 45 min
           
           💡 Recommendations:
           - Great recovery! Ready for moderate-high intensity
           - Consider light activity today (yesterday was intense)
           - Maintain sleep schedule (doing great!)
           - Stay hydrated (drank 1.8L yesterday)"

Automated Daily Reports

Set up automatic daily health summaries:

# Send health summary every morning at 7am
DAILY_HEALTH_SUMMARY_ENABLED=true
DAILY_HEALTH_SUMMARY_TIME=07:00
DAILY_HEALTH_SUMMARY_CHANNEL=whatsapp

Biomarker Optimization

OpenClaw helps you optimize key health biomarkers.

Tracking Key Biomarkers

Check Biomarker Status:

You: "What are my current biomarkers?"
OpenClaw: "📊 Current Biomarker Status:
           
           ✅ Optimal:
           - Resting Heart Rate: 48 bpm (Target: <55)
           - HRV: 52 ms (Target: >45)
           - Sleep Efficiency: 92% (Target: >85%)
           
           ⚠️  Needs Attention:
           - Sleep Duration: 7h 32m (Target: 8h+)
           - Deep Sleep: 2h 15m (Target: 2h 30m+)
           - Activity Level: Moderate (Could increase)
           
           💡 Optimization Tips:
           - Go to bed 30 min earlier to hit 8h sleep
           - Add 15 min meditation before bed (improves deep sleep)
           - Increase daily steps by 2,000 (currently 8,234)"

Biomarker Goals

Set Health Goals:

You: "Set a goal to improve my HRV to 60 ms"
OpenClaw: "✅ HRV improvement goal set:
           
           Current: 52 ms
           Target: 60 ms
           Timeline: 4 weeks
           
           Action plan:
           1. Improve sleep consistency (bedtime within 15 min)
           2. Add daily meditation (10 min morning)
           3. Reduce evening screen time (1 hour before bed)
           4. Optimize room temperature (65°F for sleep)
           
           I'll track progress and adjust recommendations weekly."

Recovery Optimization

Optimize Recovery:

You: "How can I improve my recovery?"
OpenClaw: "🔍 Recovery Analysis:
           
           Current recovery: 85% (Good)
           Target: 90%+ (Optimal)
           
           Factors affecting recovery:
           ✅ Good: Sleep quality, HRV, hydration
           ⚠️  Moderate: Stress levels, activity balance
           
           Recommendations:
           1. Add 10 min meditation (reduces stress)
           2. Light activity today (active recovery)
           3. Early dinner (3 hours before bed)
           4. Cool bedroom (65°F optimal)
           5. Limit alcohol (affects HRV)
           
           Following these should improve recovery to 88-90%."

Sleep Analysis and Optimization

Detailed Sleep Analysis

Analyze Sleep Patterns:

You: "Analyze my sleep patterns from last week"
OpenClaw: "📊 Sleep Pattern Analysis (Last 7 Days):
           
           Average sleep: 7h 28m
           Sleep efficiency: 91%
           Consistency score: 78%
           
           Trends:
           - Best night: Tuesday (8h 12m, 95% efficiency)
           - Worst night: Friday (6h 45m, 85% efficiency)
           - Pattern: Better sleep on weekdays
           
           Insights:
           ⚠️  Weekend sleep is inconsistent
           ⚠️  Friday night sleep quality drops (likely alcohol)
           ✅ Weekday routine is excellent
           
           Recommendations:
           - Maintain weekday bedtime on weekends
           - Limit Friday night alcohol
           - Add 30 min to weekend sleep schedule"

Sleep Optimization Tips

Get Sleep Recommendations:

You: "How can I sleep better?"
OpenClaw: "💤 Sleep Optimization Plan:
           
           Based on your data:
           
           1. Consistency (Priority: High)
              - Current bedtime variance: 45 min
              - Target: <15 min variance
              - Action: Set fixed bedtime (10:30 PM)
           
           2. Duration (Priority: Medium)
              - Current: 7h 32m average
              - Target: 8h+
              - Action: Go to bed 30 min earlier
           
           3. Environment (Priority: Medium)
              - Room temp: 68°F (optimal: 65°F)
              - Light: Some light detected
              - Action: Lower temp, use blackout curtains
           
           4. Routine (Priority: Low)
              - Screen time before bed: High
              - Action: No screens 1 hour before bed"

Activity and Workout Tracking

Workout Analysis

Review Workouts:

You: "How did my workout go today?"
OpenClaw: "💪 Workout Analysis - Today:
           
           Workout: Running
           Duration: 45 minutes
           Distance: 5.2 miles
           Avg pace: 8:40/mile
           
           Performance Metrics:
           - Heart rate: Avg 155 bpm (Zone 4)
           - Calories: 580
           - Strain: 12.5
           - Recovery impact: Moderate
           
           💡 Insights:
           - Great pace consistency!
           - Heart rate stayed in target zone
           - Good intensity for your recovery level
           
           Recovery needed: 12-18 hours
           Tomorrow: Light activity recommended"

Activity Recommendations

Get Activity Suggestions:

You: "What should I do for exercise today?"
OpenClaw: "🏃 Activity Recommendation:
           
           Based on your recovery (85%):
           - Ready for moderate-high intensity
           - Yesterday: High intensity (strain 15.2)
           - Today: Moderate intensity recommended
           
           Suggested activities:
           1. Running (30-45 min, moderate pace)
           2. Strength training (upper body focus)
           3. Cycling (60 min, zone 2-3)
           
           Avoid:
           - High-intensity intervals (need more recovery)
           - Long endurance (save for higher recovery days)
           
           Which activity would you like to do?"

Custom Meditation Generation

OpenClaw can generate personalized meditations with text-to-speech.

Generate Custom Meditation

Request Meditation:

You: "Create a 10-minute meditation for better sleep"
OpenClaw: "🧘 Generating custom sleep meditation...
           
           Meditation created:
           - Duration: 10 minutes
           - Focus: Sleep preparation
           - Style: Guided body scan
           - Background: Nature sounds
           
           Generating audio with text-to-speech...
           
           ✅ Meditation ready:
           - Audio file: /meditations/sleep-2026-01-25.mp3
           - Transcript: Available
           
           Would you like me to:
           1. Play it now
           2. Schedule for bedtime
           3. Save for later"

Personalized Meditation Content

Customize Meditation:

You: "Create a meditation for stress relief, 5 minutes, focus on breathing"
OpenClaw: "🧘 Creating stress relief meditation...
           
           Customization:
           - Duration: 5 minutes
           - Focus: Stress relief
           - Technique: Breathing exercises
           - Tone: Calming, supportive
           
           Generating personalized content based on your preferences...
           
           ✅ Meditation created:
           - Includes your preferred breathing pattern (4-7-8)
           - Uses calming language you respond to
           - Incorporates your stress triggers
           
           Audio ready. Play now?"

Meditation Library

Access Meditation Library:

You: "Show me available meditations"
OpenClaw: "🧘 Meditation Library:
           
           Sleep & Recovery:
           - Deep Sleep (15 min)
           - Sleep Preparation (10 min)
           - Recovery Rest (20 min)
           
           Stress & Anxiety:
           - Quick Stress Relief (5 min)
           - Anxiety Calm (10 min)
           - Work Stress Release (7 min)
           
           Focus & Energy:
           - Morning Energy (5 min)
           - Focus Boost (10 min)
           - Afternoon Reset (5 min)
           
           Which would you like?"

Health Goal Tracking

Setting Health Goals

Create Health Goals:

You: "Set a goal to run 30 miles this month"
OpenClaw: "✅ Running goal created:
           
           Goal: Run 30 miles in January
           Current progress: 12.5 miles (42%)
           Days remaining: 6 days
           Miles needed: 17.5 miles
           Daily target: ~3 miles/day
           
           Tracking:
           - Daily mileage
           - Workout frequency
           - Progress updates
           
           I'll send weekly progress reports and daily reminders."

Progress Monitoring

Check Goal Progress:

You: "How am I doing on my health goals?"
OpenClaw: "📊 Health Goals Progress:
           
           ✅ On Track:
           - Sleep 8h+ nightly: 85% success (Target: 90%)
           - Daily steps 10k+: 78% success (Target: 80%)
           
           ⚠️  Needs Attention:
           - Run 30 miles/month: 42% (Need 17.5 more miles)
           - Meditate daily: 45% (Missing 11 days)
           
           💡 Recommendations:
           - Increase running frequency (3x/week → 5x/week)
           - Set meditation reminder (8pm daily)
           - You're doing great on sleep and steps!"

Integration with Smart Home

OpenClaw can integrate health data with smart home automation.

Health-Based Home Automation

Link Health to Home:

You: "If my recovery is low, adjust bedroom for better sleep"
OpenClaw: "✅ Health-based automation created:
           
           Condition: Recovery < 70%
           
           Actions:
           1. Set bedroom temp to 65°F (optimal sleep)
           2. Dim lights to 10% warm white
           3. Turn on air purifier (quiet mode)
           4. Close blinds completely
           5. Play sleep sounds
           
           Automation active. Will optimize bedroom when recovery is low."

Sleep Environment Optimization

Optimize Sleep Environment:

You: "Optimize my bedroom for sleep based on my sleep data"
OpenClaw: "🌙 Sleep Environment Optimization:
           
           Based on your sleep data:
           - Best sleep: 65°F, dark, quiet
           - Current: 68°F, some light
           
           Adjustments:
           1. Lower temperature to 65°F
           2. Close all blinds
           3. Turn on air purifier (improves air quality)
           4. Set lights to sleep mode
           
           These settings will activate at 10pm automatically."

Best Practices

Data Privacy

• Review health data sharing permissions
• Use secure API tokens
• Limit data access to necessary integrations
• Regularly review connected apps

Consistency

• Wear devices consistently for accurate data
• Sync devices regularly
• Review data daily
• Adjust goals based on progress

Actionable Insights

• Focus on trends, not single data points
• Set realistic goals
• Make gradual changes
• Track what works

Troubleshooting

Integration Issues

Issue: Health data not syncing

Solutions:

1. Verify API tokens are valid
2. Check device sync status
3. Ensure devices are charged
4. Review API rate limits
5. Check network connectivity

Data Accuracy

Issue: Data seems inaccurate

Solutions:

1. Ensure proper device placement
2. Check device calibration
3. Verify device firmware is updated
4. Compare with manual measurements
5. Review device-specific guidelines

Conclusion

OpenClaw transforms health tracking by integrating with WHOOP, Oura, and other devices to provide actionable insights. Get daily health summaries, optimize biomarkers, track recovery, and generate custom meditations—all from your chat app.

Start with basic health summaries, then add biomarker tracking and optimization. The key is using data to make informed decisions about your health and fitness.

For setup instructions, check out our installation guide and integrations page. Explore more health use cases or visit our FAQ for common questions.