Boost Physical Activity with Smart Technology
Thanks to our increasing use of smartphones, smart watches, and the devices we clip to our clothing, we are counting steps, calories, and hours of peaceful sleep more than we ever have. According to the Pew Research Center (2020), about one in five Americans uses a smartphone or a fitness tracker to collect personal health and exercise information.
There are many devices and at least 350,000 mobile health apps (Bayambasuren et al., 2019) to choose from, and the options can be overwhelming. Simplify the process by selecting a device in your price range (as most devices, regardless of cost, will track useful information) and experimenting with apps until you find one that's easy for you to use.
Motivational Tip: Start moving, one step at a time, and challenge yourself to build up to 10,000 steps a day
Keep Expectations Realistic
Perhaps the most effective apps on the market are diet trackers, according to the National Institutes of Health. NIH researchers studied the most popular diet apps and determined that users can trust that at least the leading apps use solid techniques and formulas to help people accurately count such things as calories and carbohydrates (Ferrara et al., 2019).
When it comes to monitoring and analyzing other health data (heart rate, blood pressure, blood oxygen levels, etc.), the reliability of consumer mobile health devices may vary, because they're not medical grade. In one study (Duncan et al., 2017) a smartphone step counter miscalculated steps by about 10 percent—not necessarily because the technology malfunctioned but because people can forget to take their phone with them every time they walk somewhere, and those tracking gaps can add up. Other research (Etiwy et al., 2019) indicates that smart-tech heart rate measurements may be less reliable during exercise and that calorie-burn trackers can't always account for every movement your body makes (Dusheck, 2017).
The truth is that smart devices and apps can give you valuable ballpark information, but if you need pinpoint accuracy, talk to a medical provider.
Just Keep Moving
Measuring activity with a mostly accurate device is still better than not measuring at all, because the instant feedback and the progress tracking features can encourage you to keep moving (Mayo Clinic, 2022)—and consistent movement is key to any health and fitness routine.
Whatever exercise or activity you choose, the longer you do it, the more effective it will be, and nearly all devices and apps will clock the amount of time you spend moving. Follow these Physical Activity Guidelines for Americans, from the U.S. Department of Health and Human Services (2018), to gauge the intensity level of your exercise and other physical activities and the duration and frequency you should aim for each week.
| Age Group | Frequency | Intensity |
|---|---|---|
| Preschool-age children (three to five years old) | Active throughout the day | |
| Children and adolescents (six to 17 years old) | 60 minutes daily | Moderate to vigorous* aerobic activity |
| Adults |
150–300 minutes per week or |
Moderate aerobic activity |
| Adults |
75–150 minutes per week or |
Vigorous aerobic activity |
| Adults | Two days a week | Muscle-strengthening activities (These are activities that make muscles work harder than usual; older adults should also do balance training.) |
*See "Choose Your Aerobic Activity Level" lists for examples of activities for each intensity.
Choose Your Aerobic Activity Level
Moderate Aerobic Activities
- Walking briskly (2.5 to four miles per hour)
- Ballroom dancing
- Doubles tennis
- Recreational swimming
- Bicycling slower than 10 miles per hour on level terrain
- Water aerobics
- General yard work
- Active yoga
Vigorous Aerobic Activities
- Jogging
- Running
- Dancing
- Singles tennis
- Swimming laps
- Bicycling faster than 10 miles per hour
- Strenuous fitness (e.g., aerobics) class
- Shoveling snow
- Kickboxing
- Jumping rope
- Hiking uphill
- Carrying heavy groceries or other loads up steps
If you're just starting (or restarting) an exercise plan, set realistic goals for yourself. Each time you meet a goal, it will be easier to set the next one, and before you know it, you'll have the momentum and motivation to stick to your routine. Here’s a sample goal-setting chart, which includes acknowledging the level of activity you do now, that might help you in this process:
| Current Exercise Status | Next Exercise Goal | Technology I Could Use |
|---|---|---|
| Walking with light intensity for 30 minutes a week. | Walk with moderate intensity for 60 minutes a week. | Search app store for fitness app that measures walking pace. |
References
Bayambasuren, O., E. Beller, and P. Glasziou. 2019. "Current Knowledge and Adoption of Mobile Health Apps among Australian General Practitioners: Survey Study." JMIR Mhealth Uhealth 7 (6): e13199.
Duncan, M., K. Wunderlich, Y. Zhao, and G. Faulkner. 2017. "Walk This Way: Validity Evidence of iPhone Health Application Step Count in Laboratory and Free-Living Conditions." Journal of Sports Sciences 36: 15, 1695–1704.
Dusheck, J. May 24, 2017. "Fitness Trackers Accurately Measure Heart Rate But Not Calories Burned." Stanford Medicine.
Etiwy, M., Z. Akhrass, L. Gillinov, A. Alashi, R. Wang, G. Blackburn, S. Gillinov, D. Phelan, A. Gillinov, P. Houghtaling, H. Javadiskasgari, and M. Desai. 2019. "Accuracy of Wearable Heart Rate Monitors in Cardiac Rehabilitation." Cardiovascular Diagnosis and Therapy 9 (3): 262–271.
Ferrara, G., J. Kim, S. Lin, J. Hua, and E. Seto. 2019. "A Focused Review of Smartphone Diet-Tracking Apps: Usability, Functionality, Coherence with Behavior Change Theory, and Comparative Validity of Nutrient Intake and Energy Estimates." JMIR Mhealth Uhealth. 7 (5): e9232.
Mayo Clinic. January 27, 2022. "Walking: Make It Count with Activity Trackers."
Pew Research Center. January 9, 2020. "About One in Five Americans Use a Fitness Tracker."
U.S. Department of Health and Human Services. 2018. "Physical Activity Guidelines for Americans, 2nd edition.”
