Is activity tracking bad for you?
“When performance is measured, performance improves. When performance is measured and reported back, the rate of improvement accelerates”
With an attention shift towards self-care and wellbeing, so too came the rise of the wearable activity tracker. These devices translate movement into data such as steps, distance, or time. Data can be then viewed, interpreted and analysed on a phone or laptop. There is a huge variety on the market ranging from simple step counters, to high-spec smart watches capable of tracking multiple aspects of health such as heart rate, sleep quality and more. But how effective are they really at improving our health? And are there any negative outcomes associated with activity tracker usage? Before we answer those questions, let's first look at how they work.
The idea behind activity trackers is that users self-monitor their activity levels, and are consequently motivated to either increase or maintain their activity (Donnachie et al., 2017). Self-monitoring as a motivational tool is nothing new to psychology and is shown to be effective in improving physical activity levels. So how does it work? According to Self-Determination Theory (Deci & Ryan, 1985), motivation is thought to be increased through fulfilling 3 basic needs - Autonomy, Competence, and Relatedness.
Figure 1. Self-Determination Theory (Deci & Ryan, 1985).
Using an activity tracker may increase users' motivation by meeting these basic needs. For example, activity tracking allows users to monitor their own activity rather than relying solely on a coach or personal trainer and this fulfils the need for autonomy. Tracking one's progress and seeing improvements enhances feelings of competency in their sport. And lastly, activity tracking is often a shared experience - whether activities are posted online on social networks or compared in-person. Activity tracking boosts social opportunities and relatedness. Indeed, activity trackers have noteworthy benefits outside of increasing physical activity. Offering the opportunity to connect with like-minded individuals online or share the journey with friends and family boosts social connection and consequently, self-esteem (Donnachie et al., 2017; Karpanos et al., 2016).
How effective are wearable activity trackers?
While the additional benefits of activity trackers are impressive, they are predominantly aimed at monitoring physical activity. Current research indicates that activity tracking can positively impact physical activity levels. For example, in one study activity trackers were used to enhance organisational-supported strategies to reduce sitting time of employees, by prompting the user to move if they have been sitting for long bouts (Brackenridge et al., 2016). Among the many features of an activity tracker, the most popular is undoubtedly step counting. Activity trackers are found to do this fairly accurately. A popular goal for many users is to reach 10,000 daily steps, which interestingly does appear to equate to physical activity guidelines as set out by the World Health Organisation (2022). However, it’s important to note that this should include bouts of walking for greater than 5 minutes at any one time. It's also worth noting that while counting steps does indeed increase walking levels, it is found to decrease enjoyment experienced through walking as it makes it feel like a chore.
Is the motivation sustainable?
There is some research to suggest that users discard their wearable activity tracker within 6 months of purchase, however much of the research finds that people use them for much longer than this (Hermsen et al., 2017). How long a device is used for is dependent on a user's motivation for tracking their activity. For example, if a person purchases an activity tracker with the goal of losing weight or gaining fitness, they are seeking information on their activity levels so that they can increase exercise according to their goals. However, if a person starts using an activity tracker with no particular purpose, information on their activity levels may lead to feelings of incompetence and deter them from using the tracker. Ceasing use of an activity tracker doesn’t always mean that it didn’t serve a purpose. Many people purchase activity trackers to gain an awareness of their level of activity but find that later, they become less reliant on the tracker as they have gained understanding of their activity and how to achieve it. For example, a user may discover through the tracker that they gain extra steps by taking a different route on their walk home from work and may continue to do this without the need to pay attention to the tracker. In this way, activity trackers give users a sense of control over their exercise and is a strong argument in favour of them.
Are there any negative effects of activity tracking?
In relation to their safety, wearable activity trackers emit low powered radio-frequency transmitters, a type of non-ionizing radiation. Most will use low power bluetooth technology, similar to that in handsfree headsets. The user is exposed to very small levels of radiation over time and levels must be within exposure limits as set by the Federal Communications Commision (FCC). As activity trackers are relatively new, the long-term effects are as yet unknown. It is possible to turn off continuous syncing or wifi, and to sync your activities only when you are not wearing the device to be on the safe side. Furthermore, activity trackers may underestimate or overestimate health indicators which has the potential to mislead (Lee & Filkenstein, 2014).
Verdict
All in all, current research has mostly positive things to say about activity trackers and the associated health outcomes. Having a clear purpose, committing to a goal and not becoming overly reliant appear to influence success when using an activity tracker to increase physical activity.