If you’re looking to improve your health this year, you may be looking at different options for tracking your fitness goals.
You are not alone — about 1 in 5 Australians owns a wearable fitness tracker.
However, using various options for tracking steps, heart rate, and even fluid intake can be overwhelming. Especially the notifications that tell you to move after a big day.
So how can these devices work?
Potential benefits of smartwatches
Reportedly, our physical activity declines as we get older, which is why smartwatches are useful, says Professor Carol Maher, who is studying the positive health effects of wearable technology. ..
“The biggest advantage of using them is knowing how much physical activity you are doing every day,” she says.
In one study, smartwatches helped participants (ages 18-65) increase their daily steps by 1,850.
“This is especially useful for people who are currently working from home who may have missed” accidental “physical activity, such as walking to a coffee shop,” says Maher.
In another study, which was found to be used frequently over a long period of time (5-7 months), smartwatches have become an excellent tool to help habituate exercise.
What can a smartwatch measure?
Most smartwatches can do basics such as monitoring heart rate, sleep patterns, and steps. It also has more advanced features such as GPS tracking for outdoor running and monitoring of blood oxygen levels.
Sounds useful, but in reality, not all of these features are needed, so exercise physiologist Jonathan Peake thinks about why a smartwatch is needed and how to use it to save money. say.
“Most people have three basic functions that help them reach their health or physical activity goals: step counts, calorie count estimates, and heart rate measurements to measure physical activity.” He says.
If you are doing rigorous exercise such as running or weight training several times a week, it may be beneficial to monitor your heart rate.
“Monitoring your resting heart rate when you wake up is a useful tool. If it’s higher than normal for a few days, this may indicate that your body is under stress and you want to relax. , You need to get more sleep, “explains Dr. Peak.
If you find a heart rate monitor useful, track your statistics over time, and if your resting heart rate drops, it indicates that your cardiovascular endurance is improved.
But overall, Dr. Peake says, “Start with the basics, use it for a year or two, and see how much profit you can make from it before making a big investment.” ..
Use the data as a guide
Before jumping into your smartwatch data, it’s important to note that these numbers can be inaccurate. That’s why it’s best to use it as a guide, says Dr. Peak.
“People should keep in mind that wearing a smartwatch on their wrist does not always show the best movement of the whole body,” he says.
“The accuracy is different for each model, and the metrics used are different,” Maher adds.
“It tends to be better for steps, but less accurate when it comes to measuring calories burned.”
An example of this is yoga. You may be sweating because of the intense activity, but your smartwatch may not be sweating because you are in a stable position and not actively moving around.
Sleep monitoring is another feature with some gaps.
“Sleep times such as bedtime and wake-up time are fairly accurate, but not good at other sleep stages such as REM and non-REM sleep,” says Maher.
Set health and fitness goals
How do you use your data without being obsessed or guilty?
Maher states that he can set realistic goals and be accountable using smartwatches.
“Our study knows how much physical activity you are doing, so it turns out to be a positive tool when it is used on a daily basis.
At the same time, Ms. Maher confirms that the watch works for you and says it’s not the other way around.
“Watches come with customizable goals, which are” expected “goals, so if you have too many watches, adjust them. “
“The reaction to feedback varies from person to person. It can be motivating for one person and discouraging for another, so find the one that suits you and if it’s too much. It’s important to turn off notifications, “she says.
Regular notifications can be annoying, and reports actually show that this is why some people stopped using watches.
If that’s you, Dr. Peake will continue to wear the watch, but the data will be used differently.
“Take time to track yourself and don’t get stuck in your daily data,” says Dr. Peak.
“It is the tendency over time, such as weekly or monthly, that provides the greatest value to people.”
Another tip Dr. Peak suggests: Don’t compare yourself to others.
“Profit does not come from comparing your numbers with objective goals or family and friends. Real profit comes from comparing your own data with itself over time. I will, “he says.
Regardless of what your watch is, if you’re feeling tired, it’s important to always remember to take it as a break clue from your body.
“Knowing the timing of sleep and rest is a very important aspect of our health.”
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