7 Ways Wearable Technology Can Help You Reach Your Health Goals

Whether you are motivated to improve your health, managing a newly diagnosed condition or simply want to optimise your healthy habits, wearable technology can help. These devices use sensors to monitor movement and bodily functions. The data collected can give you and your doctor a clearer picture of your health and wellness levels.

Health and fitness trackers can take several forms, including:
• Clip-on devices
• Smart clothing
• Smart glasses and contact lenses
• Headsets
• Smart jewellery
• Smartwatches

Around 20% of people in the United States own a smart wearable device. If you are not among them — or if you are not making the most of the technology you already have — below are a few ways wearable technology can help you improve your health and fitness.

How can wearable technology improve your health?

Health trackers and apps can help detect medical problems, offer a personalised picture of your health and allow doctors to manage chronic conditions remotely.

Wearable technology can help you improve your health and fitness in the following ways:

1. It helps you be more active

Pedometers — fitness trackers that count your steps — are nothing new. But they are now available on your phone, watch and other devices, which makes monitoring movement simpler than ever.

Studies show that using wearable devices increases personal activity levels by an average of 1,300 steps a day. It also increases moderate to vigorous physical activity by almost an hour a week.

If you are trying to reduce your health risks, researchers have identified a few indicative daily targets:
• 2,600 steps to significantly reduce the risk of death from any cause
• 2,800 steps to lower the risk of cardiovascular disease
• 8,800 steps for the greatest reduction in risk

2. It helps you eat more healthily

Keeping a record of what you eat can help you identify healthy — and less healthy — habits. The American Heart Association shows that people who monitor their diet lose twice as much weight as those who do not.

Wearable technology lets you log meals, snacks and hydration. It can track the number of calories consumed and the distribution of macronutrients. Many apps also offer personalised recommendations for meal plans and recipes.

Researchers are studying how artificial intelligence and wearable sensors (on the wrist or jaw) could measure eating behaviour, including the speed, timing and duration of meals. The way you eat is closely linked to obesity and other chronic conditions.

3. It monitors heart health

Fitness monitors can measure your heart rate at rest and during exercise. Some can also track blood pressure and heart rate variability (the interval between beats), which can indicate the risk of chronic disease.

Devices integrated into smart clothing can measure heart rate in real time through:
• Electrocardiogram (ECG) sensors, which record the heart’s electrical activity
• Optical sensors, which detect blood flow through the skin

Wearable medical devices dedicated to the heart — such as cardiac event monitors, blood pressure monitors or biosensors — give your doctor a clearer picture of your cardiovascular health.

4. It optimises workouts

Monitoring your performance during training can help you improve it. Look for technologies that measure:
• Your heart rate zone during exercise, so you know whether to increase or reduce intensity
• Muscle activity, monitored through sensors built into smart clothing
• VO2 max, which shows how much oxygen your heart and lungs use during effort and can predict performance in endurance sports

5. It prevents and detects falls

Falls are common and cause almost 650,000 deaths a year worldwide. Detecting a fall quickly increases the chance of prompt treatment and allows your doctor to assess your risk in order to prevent future incidents.

Wearable devices use accelerometers and gyroscopes to detect movement and determine whether a fall has occurred. There are also systems based on smart insoles, with sensors that monitor pressure distribution.

However, not all experts agree on the accuracy of these technologies — more research is needed. Placing several sensors on the trunk, thighs or calves appears to give more accurate results.

6. It supports proper post-workout recovery

Overtraining can lead to physical and mental exhaustion. Knowing when your body has recovered and is ready for the next session helps you avoid this risk.

Wearable technology can support recovery by monitoring:
• Electrolyte concentration, for muscle recovery and cramp prevention
• Respiratory rate and oxygen saturation, to understand how much oxygen reaches your muscles
• Sweat composition, for hydration recommendations

7. It supports healthy sleep habits

Some wearable devices can track sleep duration and offer data on its quality, including how often you wake during the night. However, data on the accuracy of sleep tracking is still inconclusive.

Although wearable technology is useful for tracking sleep duration, it is advisable to consult a doctor if you experience frequent awakenings, which may indicate obstructive sleep apnoea.

What to consider before using wearable technology

Wearable technology can be an effective tool for motivating you to manage your health better. However, before relying on these devices excessively, consider:
• The accuracy of the information, which can depend on how you use the device and how old the technology is
• The cost, since more advanced devices are more expensive
• The impact on mental health, especially if you suffer from eating disorders or exercise addiction
• Data privacy and how your health information is shared

Managing your health should be a team effort. Work with your doctor to make sure you are using wearable technology in a healthy and appropriate way.

Source: https://www.uclahealth.org/news/article/7-ways-wearable-technology-can-help-you-reach-your-health