So, you’ve received a shiny new fitness tracker, and you want to start using it right away. Where to start?
Ron DeAngelo, M. Ed., CSCS, LAT, ATC, FAFS, Director of Sports Performance shares some tips to help you make the most of your new gadget.
Set Some Healthy Goals
If you are a fairly sedentary person (i.e. you work an office job and sit most of the day) a good start is to aim for 10,000 steps per day. We recommend wearing your fitness tracker during your daily routines for a few days so that you’re able to get a baseline.
Here are some ways to get some extra movement in during the workday:
- Get off the bus a stop early
- Take a walk at lunch time
- Print to a printer that is far away from your desk
- Take the stairs (Some fitness trackers actually track floors climbed)
- Drink a lot of water (This is good anyway but will also force you to get up for bathroom breaks)
- Choose a parking spot farther away from your destination
And on the weekend:
- Plan a fun family outing to a park
- Wander around a museum
- Go to an amusement park
- Go on a hike, run, or bike ride
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Get Some Sleep
Most fitness trackers these days also track your sleep cycles, which could give you some great insight if you’re feeling tired during the day. According to the National Sleep Foundation, adults should aim for 7 to 8 hours of sleep nightly.
Set Movement Alerts
We’ve all heard about how sitting too much is bad for your health. Most fitness trackers have a setting that can buzz when you haven’t moved for a certain interval of time, to remind you to get up and go for a walk.
Grab Your Friends
Many fitness trackers allow you to add your friends so that you can each see each other’s activities on the app or website. This can help with encouragement or accountability, or some friendly competition.
Get Your Heart Pumping
Fitness trackers usually include a heart rate monitor — take advantage and participate in activities that will boost your heart rate. The Department of Health and Human Services recommends at least 75 minutes a week of vigorous aerobic activity.
Want more tips to help you stay healthy? Visit the UPMC Sports Medicine website.
About Sports Medicine
An athletic lifestyle carries the potential for injury. Whether you’re an elite athlete or a weekend warrior, UPMC Sports Medicine can help. If you are looking to prevent, treat, or rehabilitate a sports injury, our multidisciplinary team of experts can help you get back into the game. If you are seeking to improve your athletic performance, we can work with you to meet your goals. We serve athletes and active people of all ages and experience levels. Our goal is to help you keep doing what you love. Visit our website to find a specialist near you.