Walking: Make it count with activity trackers

By Mayo Clinic Staff

Walking is a great way to get and stay fit. But are you doing enough to see results? Using activity-tracking devices and apps can help you set and reach your fitness goals. See how these tools can get you started toward your goals.

Activity trackers, also called activity monitors, fitness trackers or wearable fitness trackers, are the modern version of pedometers. But they do more than count steps.

Activity trackers can tell you how far you’ve traveled and track your location. Motion sensors allow them to track what type of movement you were doing, such as walking, jogging or swimming. Many activity trackers also measure and track:

• The intensity of your physical activity.
• How long you sleep and the quality of your sleep.
• How many calories you eat and the number of calories burned.
• Your heart rate.
• Your skin temperature and how much you sweat.
• Your blood oxygen levels.

Some trackers display your progress in real time. This real-time information can help remind you to move more on any given day. You also can track other information, such as how many walks you take over time. You can look at this information later on a smartphone, tablet or computer.

Tracking physical activity such as walks or steps can help:

• Motivate you to increase how many steps you take in a day or how many walks you take in a week or month.
• Set goals. Features such as cues or reminders can help you set activity goals.
• Encourage healthy behaviors. Trackers with games, rewards and support from online communities can help you stick to your goals.

Many activity trackers work together with smartphones, tablets and computers. Some have apps or websites to connect you with a group of walkers or people with the same fitness goals.

Some trackers have alerts for calls, texts or emails. You also can use your activity tracker as an alarm clock and a watch. You can wear an activity tracker on your wrist as a watch or bracelet, clipped to your clothing, or as a ring or earbud. Although they are not totally accurate, most newer activity trackers are fairly accurate and can provide some helpful activity and health information. You can wear your activity tracker all the time, day and night, until it needs charging.

Some activity trackers can sync with smart devices or medical devices, such as smart bathroom scales, blood pressure monitors or devices used to monitor blood sugar levels.

How do you know what kind of activity tracker to get? Shopping for an activity tracker is like shopping for a new computer or smartphone. There are several factors to consider, such as:

• Purpose. Consider what you plan to use your activity tracker for. Will you use it only for counting steps? Or do you also want to know your heart rate and how far you have walked? If you have a health condition such as diabetes or heart disease, your healthcare professional can suggest the best tracker for you.
• Accuracy. Some activity trackers are designed for consumers. Other more-specialized trackers can be used with input from healthcare professionals. Sometimes called medical-grade wearables, these specialized trackers may be available only with a prescription and have U.S. Food and Drug Administration (FDA) approval. The FDA does not test wearables sold to consumers.
• Cost. Cost rises with the number of functions a tracker offers and the number of sensors it has. There is a wide range in the cost of trackers.
• Ease of setup and user friendliness. Activity trackers with more features also may take more time to set up and take longer to learn how to use.
• Compatibility. What other devices, such as your smartphone, do you want to connect to your activity tracker? Do you have reliable access to the internet? Does your computer or phone use the same apps or websites as your tracker?

Activity trackers are most accurate when they are worn 24 hours a day, 7 days a week. It helps to think about which device may be the best fit for you and your lifestyle. Consider these factors when making your decision:

• What form of tracker works best for you? What type of tracker works best for you to wear all the time? Do you think you’d like a band, watch or ring? What might be most comfortable for you to wear while sleeping if you’re considering one that can track your sleep cycles?
• Does it need to be waterproof? Does your device need to be waterproof or only water-resistant?
• Can you see the screen well? Does your device need to glow in the dark? Are you able to read the small on-screen instructions and information? Does it have tiny buttons that are hard to use?
• Battery life. Tracker batteries can last anywhere from 1 to 2 days to six months.

About 80% of adults in the U.S. don’t get the suggested amount of overall physical activity. For most healthy adults, the Department of Health and Human Services recommends these exercise guidelines:

• Aerobic activity. Get at least 150 minutes of moderate aerobic activity a week. Or get 75 minutes of vigorous aerobic activity or an equal mix of moderate and vigorous activity. Brisk walking for about 30 minutes most days of the week is a great way to meet this goal.
• Daily exercise. Aim to exercise most days of the week. For even more benefits, aim for about 300 minutes of aerobic activity a week. You can meet this goal by walking for 60 minutes at least five days a week. Exercising this much may help with weight loss or keeping off lost weight.
• Every little bit of movement counts. Some physical activity is better than none. Being active for short periods of time most days can add up and have health benefits.
• Strength training. Do strength training exercises for all major muscle groups at least two times a week. One set of each exercise is enough for health and fitness benefits. Use a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions, and make sure your technique and form for strength training is correct.

Walking is an easy physical activity to begin and to make a part of a healthier lifestyle. If you’re not walking much yet, keep that in mind as you think about your long-term goals. Gradually add more steps every day or add to the amount of time you walk each day to help avoid injury and stay motivated to keep walking.

An activity tracker gives immediate feedback about your activity level. It can serve as a strong motivator to get you started and keep you moving. It also can help you track your progress over time.

Use these tips to make your activity tracker a part of your daily routine. But remember that the ideal number of steps may be different from one person to the next:

• Find your baseline. When you first get your tracker, wear it throughout the day for about a week. Go about your routine activities at home or work. At the end of the week, add up the total number of steps for each day and divide that total by 7. This gives you an average number of steps to use as a baseline. The baseline is also called the current average. Keep your current average in mind as you add more steps each day. Aim to walk 30 minutes a day. See how many more steps you take above your daily baseline. Add this number of steps to your baseline number to reach short-term step goals.
• Set and reset short-term step goals. Once you have your baseline step count, you can set some short-term activity goals. If you take 2,000 steps a day, set a short-term goal of adding 200 to 500 steps a day for one week. When you meet a short-term goal, add a new one.
• Set long-term step goals. Think about your overall fitness and activity goals. Your short-term goals are the building blocks to these long-term goals. A long-term goal may be to walk 10,000 steps a day — about 5 miles (8 kilometers) — several times a week as part of a daily routine. Some studies suggest that walking 10,000 steps a day may help a person live a healthier and longer life. Or your goal might be to walk briskly for 30 minutes, five days a week. You also may want to set a goal of walking faster as your fitness level improves. For females between 18 and 59 years, a large meta-analysis showed that walking between 6,000 and 8,000 steps a day has the greatest effect on lowering the risk of disease and reducing the risk of death.
• Track your progress. To see how you’re doing, monitor your progress over time. Some trackers have a memory function to track steps on a weekly or monthly basis. You also can record your steps in a log that you make. Or upload the digital information to your computer or mobile device. Tracking your progress can help you see whether you’re meeting your goals and when it may be time to set fresh goals.

If you have any health issues, are not already active or carry excess weight, be sure to talk with your healthcare professional before starting a new fitness program. They can help you set realistic and safe goals based on your fitness level and any health issues you may have.

Whatever your fitness goals, take them one step at a time. And enjoy the feeling of knowing that you’re on the path to better health and fitness.