On Track to Better Health
With Fitness Trackers
By Estelle Rodis-Brown
I love staying active but I don’t want to drop what I’m doing, get dressed for the gym, drive there, wait for a class or my turn on the equipment, then finally return home to my growing to-do list. I’m pragmatic. I want to accomplish a task while raising my heart rate.
So instead of hitting the gym, I do things around the house the hard way, like push-mowing our three-acre lawn. I know it sounds crazy, but I’ve always felt it’s the best way to stay strong, healthy and able. My Fitbit agrees.
Measured Success
I no longer have to guess that I’m getting good exercise by working hard a few days a week. My Fitbit Versa 4 smartwatch/fitness tracker proves that I’m getting double the recommended cardio/active zone minutes (150 per week). I also know that I’ve averaged 8,350 steps per day this past month, so I’m in the zone for optimum fitness. Recent research suggests that 7,000-10,000 steps per day for adults 18-59 years old; 6,000-8,000 steps per day for adults aged 60+ years; and 7,500 steps per day for women aged 62-101 years reduce mortality risks.
The Fitbit tracks my resting heart rate, potential irregular heart rhythms, skin temperatures and oxygen saturation rates. These quiet readings detect and predict when my body is stressed out or fighting illness.
I also know how well I sleep each night, since the app spits out an assessment each morning, detailing how long I’ve slept overall, plus a breakdown of minutes spent restless, in deep sleep, in light sleep and REM (rapid eye movement) stages of sleep.
Why does any of this matter?
Because we no longer have to guesstimate if we’re doing enough to maintain physical fitness for optimum health as we age. Thanks to easy-to-use wearable technology including Fitbit, Apple Watch, Oura Ring and other fitness trackers, we can seamlessly gather personal data to guide our exercise, sleep and stress-reduction habits to improve our health.
Beat the Odds
Maintaining physical fitness is the best insurance policy we have against deadly chronic diseases. When it comes to dodging the leading causes of death—including cancer, diabetes and diseases of the heart, lungs, liver, kidneys, cerebrovascular and respiratory systems—the Centers for Disease Control (CDC) says we can bolster our immune systems and stave off chronic disease and mortality with regular exercise, a healthy diet, avoiding smoking and getting regular screenings. Exercise can be as simple as taking a brisk walk after dinner every evening. For more of a challenge and increased health benefits, add two to three sessions of weight-bearing/strength training to your weekly routine.
Even short bursts of regular exercise reduce cancer risk. A 2023 study published in JAMA Oncology found that those who walked briskly for at least four to five minutes daily—even if they didn’t otherwise exercise—were 31 percent less likely to die of 13 different types of cancer than people who strolled throughout the day.
When it comes to heart disease, one person dies every 33 seconds in the U.S. The average age for a first heart attack is the mid-60s for men and early 70s for women, with the average 50-year-old having some plaque buildup in their coronary arteries. This atherosclerosis accumulates between the ages of 40 and 50, doctors say.
And yet, it’s not inevitable. Regular exercise can improve your heart health. Brisk walks can be as effective as taking a statin. For the most benefit, quicken your pace so you can carry on a conversation but you’re breathing harder than usual.
Between the ages of 50 and 64, your chance of dying from a respiratory illness like COVID-19, pneumonia or influenza is four times higher than for those in their 40s. Strengthen your immune system and the muscles around your lungs by taking long, slow breaths through your nose. Studies have found that deep breathing exercises protect the lungs from infection, improve sleep, and decrease stress and depression.
Savor the Rewards
In each of these cases, wearable technology can guide you through the steps, heart rates and breathing exercises to incorporate into your daily life while tracking your progress. The devices can motivate you to get up and go, with hourly nudges to stand up and walk around or suggested routines for deep breathing, yoga, guided meditation, weight training, walking, or other exercise.
Rewards are built in to keep you motivated. It’s surprisingly satisfying to see alerts on your tracker and phone, congratulating you for meeting your fitness goals. For even more feedback, join online fitness challenges, support groups and other interactive communities.
Fitness technology doesn’t just monitor and track your health metrics but can significantly improve your overall well-being. A 2022 review published in The Lancet examined the effectiveness of activity trackers and found that they improve physical activity, body composition and fitness. The 163,992 participants averaged approximately 1,800 extra steps per day, 40 extra minutes of walking, and a daily six-minute increase in moderate to vigorous physical activity.
Personalized data allows you to customize your approach to fitness and health management. You don’t need to hit the gym or push-mow your yard to get your daily dose of physical activity. Strap on a fitness tracker and find your own way forward.
