Can Digital Tools Improve Your Health?

Digital apps and activity trackers promise an alluring, innovative solution for improving health—and many people plunk down big bucks for one, hoping it’s just the thing to (finally) get them off the couch. But do these gadgets really work? Or are they just today’s equivalent of expensive treadmills and weight machines gathering dust in the basement?

If a device makes you pay attention to your patterns, that’s a good sign. “Gaining awareness is the first step in making any healthy change,” says Tarini Anand, M.D., a Mills-Peninsula Health Services internal medicine physician. For example, “apps and activity devices are excellent for keeping a daily log of the exercise you do and each meal or snack you eat. That can make you more mindful of what you’ve done daily and help you jump-start changes.”

The Right Device for You

Apps range from simple step counters to those with a dizzying array of features, including calorie calculators, exercise programs, sleep monitors, social networking and peer support. Some offer integration with other health and fitness devices, such as digital scales and heart rate monitors. Many apps also feature reminders to keep you on track, provide motivational messages or sounds to kick you into gear, or applaud you once you’ve achieved certain goals.

Several weight loss apps, such as the popular MyFitnessPal, are free. LoseIt! for weight management offers a free basic version but charges an annual fee for enhanced features, such as nutrient tracking, meal planning and the ability to create challenges for yourself and your friends.

If you want to monitor movement, try an activity tracker—enhanced pedometers that are usually paired with web-based software or a mobile app. They track the number of steps you take, tally the miles you cover, show how much physical activity you get day by day, calculate your calorie burn and collect data on your sleep patterns.

You can clip a small activity tracker onto your waistband or wear it as a bracelet. Studies show devices attached to your body usually provide excellent accuracy while recording steps. They can’t track other modes of exercise, such as cycling, swimming or kayaking, but you can usually record non-walking activities on the devices’ digital dashboards. Activity trackers typically require a greater financial investment than apps, from $50 for basic models to more than $500 for high-performance monitors.

“Choose a device based on the goal you want to reach rather than the bells and whistles it offers,” Dr. Anand says. “A free app or one that only costs a few dollars may be all you need if, for example, your goal is simply to track and increase your daily steps to become more active.”

Dr. Anand tells her patients to check online reviews from reputable sources and also ask their friends which tool they like. “If you choose an app or device with social networking features, you can help motivate one another,” she says. “It’s always easier to make lifestyle changes together with a friend or loved one.”

Getting the Most Out of Your App

Mimi Jones, R.N., a cardiac nurse and exercise physiologist with the Mills-Peninsula Cardio-Metabolic Clinic, often recommends the Fitbit digital pedometer. “Many patients embrace its tracking component,” she says. “Knowing your step count can help motivate you to move more.”

A popular goal for adults is 10,000 steps daily, which equals roughly an hour of active movement. Most children and teens need more—closer to 15,000 steps as a minimum daily goal.

To set your goal, assess your current physical condition. If you’re simply trying to sit less and move more, track your steps on a normal day and then increase that by 2,000, Jones says. Do this for one week and see how you feel. Tired out by that amount? Stay there for another week. If you think you can do more, increase your steps by another increment. “The number 10,000 is not magic,” Jones says. “But increasing to at least 150 minutes per week of moderate-intensity activity will help improve your health.”

Remember, all apps and activity trackers work slightly differently and vary in accuracy. Your best bet for success is picking one and sticking with it for a while to see your progress and stay motivated. If a tool just isn’t cutting it for you after several weeks, consider trying another one.

“The bottom line is that it’s not about picking the perfect device or app—it’s about being truly committed to your goal,” Jones says. “An activity tracker or app can help you set a goal, monitor how you’re doing and possibly help inspire you to reach that goal. Ultimately, though, you need to fully commit to exercise more every day.”