With the holidays approaching quickly, people are beginning to think about New Year’s resolutions. Getting into better shape is always one of the more popular resolutions. And with the explosion of wearable tech devices–like a FitBit–on the market, I imagine there will be a lot of people eager to improve their fitness with the help of their new device. With that in mind, here are a few tips I’d offer for getting started with your FitBit (or similar) device in the new year. These tips come from my own experience. I’ve used a FitBit Flex almost constantly for the last 2-1/2 years, tracking more than 10 million steps.
1. Spend the first week or two establishing a baseline
A FitBit device doesn’t automatically improve your health or fitness simply by wearing it. What it does do is provide an effortless way of collecting data about your physical activity and sleep behaviors. For me, one of the most difficult challenges in trying to improve myself has always been measuring that improvement. And to measure improvement, you need to set a baseline.
When I first got my FitBit, I spent about 2 weeks, just going about my normal behavior, and trying to forget that I had the new device. This allows you to establish a baseline and from that, you can set realistic goals.
From your baseline, you can see how much walking you do in a day–and even when you do that walking. If you find that your baseline is 4,800 steps per day you might try upping it to something reasonable like, 6,500 or 7,000 steps per day. The baseline will also tell you when you are not being active during the day, and might help you to plan times when you can be more active. Below is an example of a day’s activity for me.
Your baseline will also include an estimate of how many calories you burn throughout the day, and this can help in determining how many calories you should consume.
It is worth spending time that first week or two wearing your device and not worrying about it because the baseline will prove to be a valuable calibration tool in the long run.
2. Identify common milestones
Once I established my baseline and set some goals, I found that it was useful to have a few pieces of information handy to help me meet my goals each day. For instance, since everyone’s stride is different, I thought it would be useful to know how many step it took me to go one mile. I used my FitBit device to help figure this out, and it turned out that I typically take about 2,200 steps in a mile. How is this helpful?
Well, my current goal is 7.5 miles per day. If I happen to be at, say 13,000 steps, and know that I need about 2,000 more to make my goal, I know that all I have to do is walk one mile.
It also helps to know how far a mile is. For instance, I know that one walk around the city block on which my office building resides is just about 1 mile.
If you don’t think in terms of steps or distance, but instead, think of calories, you can identify similar milestones. For instance, you might learn that you burn 600 calories walking one mile a normal pace. I find these milestones useful in helping me make ad hoc adjustments to my activity throughout the day.