Living and Wellness You’ve Got A Fitness Tracker — Now What? By Sports Medicine, April 14, 2016 So, you’ve received a shiny new fitness tracker, and you want to start using it right away. Where to start? Ron DeAngelo, ATC, director of UPMC 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 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.