The most difficult part of the training regime is sticking to it. Approximately half of people starting exercise programs It will be suspended within 6 months.
but Our recent research We found that wearing wearables (such as smartwatches) makes people more likely to start working out, as well as being seven times more likely to be active six months later than those who didn’t use smartwatches.
Our study focused specifically on adults who had recently been diagnosed with type 2 diabetes. Physical activity is a The cornerstone of type 2 diabetes managementit helps regulate blood glucose, supports cardiovascular health, and improves quality of life.
still Approximately 90% of people with type 2 diabetes We don’t make recommendations for weekly physical activity. Common barriers Include low motivation, uncertainty about what activities are safe, and lack of coordinated support.
Our study tested a new approach using wearable technology and remote coaching to overcome these barriers. We found that those who followed Smartwatch Support’s remote coaching program were 10 times more likely to have a training regime 10 times higher than those who received remote coaching alone.
The study included 125 adults aged 40-75 in the UK and Canada who were recently diagnosed with type 2 diabetes. All participants collaborated with exercise specialists to co-design a personalized six-month physical activity plan.
The focus was gradually increasing both moderate to intense exercise (with a 150 minute goal per week) and daily lifestyle activities. Support was distributed remotely via telephone or video calls.
Half of participants were randomly assigned to support personalized activity plans using wearable technology. The smartwatch had Movement and Heart Rate Sensor, a mobile app that tracks activities and personalized text messages based on recent progress. You can also message your coach, receive real-time feedback and adjust your activity plan accordingly.
The results were impressive. Compared to the control group, those given the smartwatch were 10 times more likely to start workouts regularly, seven times more likely to be active after six months and three times more likely to stay active after a year – even after support ended.
At the end of the program, over 50% of the smartwatch groups met the recommended activity level. In comparison, only 17% of the control group did.
Feedback from participants showed that flexibility in plans, personalized messages, and smartwatch data were key motivations. Some faced early challenges with technology, but they adapted most quickly.
These findings support the growing evidence that wearable technologies can help people become more active. Our study focused on people with type 2 diabetes, but similar benefits have been observed in the general population.
For example, one trial found an inactive adult (ages 45-75) who was given advice on foot and walking. Increased daily step count Up to approximately 660 steps after 12 weeks compared to the control group. Those given a pedometer were also more active Three years later.
Since then, wearable technology has progressed. Modern smartwatches capture a wide range of metrics beyond steps, including heart rate and activity intensity.
A 2022 systematic review and meta-analysis of over 160 randomized controlled trials found that devices similar to fitness trackers were effective. Increased physical activity Averages about 1,800 steps per day. Importantly, the most sustained improvement occurred when the wearable was paired with personalized feedback or behavioral support.
Together, these studies suggest that wearables are a powerful tool for long-term behavioral change and may help us to stick to fitness goals.
Wearable fitness trackers are extremely useful, but only if you use them intentionally. Our research, along with findings from other studies, shows that wearables are most effective when helping you apply Proven behavioral change strategies.
Below are some evidence-based tips to help you get the most out of your device.
1. Set realistic and concrete goals
Plan exactly when and how you will move. The app can help you set your daily or weekly target. Research shows that breaking big, ambiguous intentions like “getting a fit” Small and concrete steps It will help you stay motivated and not be overwhelmed.
2. Schedule an activity and stick to it
Use reminders or calendar prompts to build your normal routine. Consistency builds habits Scheduled activities Reduce the chances of skipping training due to forgetfulness or lack of planning.
3. Track your progress
Monitor your activity It helps you stay motivated and accountable. This feedback will increase motivation by showing that your efforts make a difference and enhance your sense of control and accountability.
4. Use small rewards
Many devices include features such as Badge or Streakstrengthens progress. Celebrating small victory creates a sense of accomplishment.
5. Share with others
Whether it’s a friend or a coach Share your progress It can increase your commitment. Knowing that others are aware of your goals can help you motivate, provide encouragement and overcome challenges.
6. Trackers are tools, not solutions
It does not change its behavior on its own. The value lies in how it supports your goals and helps you develop lasting habits.
These techniques not only encourage short-term change, they also build motivation, confidence and routine. The key to maintaining healthy habits over time.
Our research shows that when wearable technology is used as part of a structured support program, it can make a real difference, especially for people managing health conditions such as type 2 diabetes.
Combining wearable technology with personalized coaching and proven behavioral change techniques may lead you to sticking to your physical activity goals.
Matthew Cockreaders, exercise physiology, Liverpool John Moore University and Katie HeskethAssistant Professor of Exercise Prescription, University of Birmingham
This article has been republished conversation Under the Creative Commons license. Please read Original article.
