Wellness App Review: Moves

These days it’s common to see people wearing all sorts of activity-tracking gadgets, ranging from wristbands and watches to tiny devices that can be clipped onto your waistband or even hidden in your pocket. 

But, did you know that if you already own an iPhone or Android phone, you can track your activity without having to purchase any additional gadgets?  Moves is a free app that automatically records your walking, cycling, and running activity. The app uses sensor and location information from your phone. You don’t need to keep your phone in any specific place to track activity; you can keep it in your pocket, backpack, or purse just like you usually do.  

The Moves app not only records your activity, but also provides a summary of distance, duration, steps, and calories burned for each activity. The activity tracker is always on, so there is no need to remember to turn it on or off throughout the day. 

Pros:

Activity-tracking devices tend to be expensive, ranging from $50 - $200. The Moves app is free! The user interface is clean and simple; it presents data in an interesting story-like format, showing the places you visited and time spent walking, cycling, and running.  It also recognizes motorized travel as “transport.” You don’t have to launch the app to track your activity since it’s always running in the background. 

Cons:

Since the app relies on sensor and location information, the data isn’t very accurate when walking or running on the treadmill or elliptical.  It also won’t pick up activity data from an indoor cycling class. Also, because the app is always running in the background, it will consume a little extra battery power. And there may be times when you walk around and exercise without having your phone on you – in those cases, your activity won’t count.  

Overall Consensus:

Since most people tend to have their phones on them most of the time, the Moves app is a great way to capture daily activity.  It’s ideal for people who exercise outside—there, the tracking seems to be accurate and reliable for people who are looking to get a general sense of how many steps they are taking each day.  We would recommend trying out the Moves app before investing in an expensive activity-tracking device.  It will give you a chance to see how tracking your activity may encourage you to positively change your habits, like taking extra walks throughout the day. 

If you’re a Health Advocate member with access to the Wellness Coaching program, reach out to your Wellness Coach for assistance with finding the right wellness resources for you!

This week's WOW: Walking!

Each Friday, we’ll have a new Workout of the Week (WOW) for you. We hope you’ll try it out over the weekend and then build it into your daily routine Monday through Friday of the coming week. These workout ideas will be simple, appropriate for people of various ages and abilities, and allow you to fit a little more physical activity into your week!

This week’s WOW focuses on walking. Try walking an extra 500 steps each day this week. Count your steps by using a pedometer, a small device that clips onto your belt—if you don’t already own one, you can pick up an inexpensive one at many mass market retailers. 

If you’re not accustomed to doing too much walking, 500 steps may seem like a big number, but trust us—just start walking, and you’ll reach 500 sooner than you think! Here are a couple simple ideas to get you started:

* Take the kids and/or the dog for an after-dinner walk

* Park farther away from your office building to walk more steps before you start your shift

* On a rainy day, walk briskly through the mall--take the stairs (not the escalator)  to get from one floor to the next!

 

An extra 500 steps a day will add up over time and can help you burn extra calories. If you’re already a frequent walker and 500 isn’t challenging enough, try doing those steps on an incline, or just set your step goal higher.

Want more fitness ideas? If you’re a Health Advocate member with access to the Wellness Coaching program, reach out to your Wellness Coach for more healthy ideas to get—and stay—fit.

This week's WOW: Walking heel-to-toe

Each Friday, we’ll have a new Workout of the Week (WOW) for you.  We hope you’ll try it out over the weekend and then build it into your daily routine Monday through Friday of the coming week.  These workout ideas will be simple, appropriate for people of various ages and abilities, and allow you to fit a little more physical activity into your week!

This week’s workout focuses on balance. Having good balance can prevent falls and injuries, especially as we age.  According to the Mayo Clinic, any activity that keeps you on your feet and moving, such as walking, can help you maintain good balance. Working on your balance can be done anytime, anywhere–for example, standing on one foot while waiting in line at the grocery store.

Try this workout at home:

Walking heel-to-toe: Standing tall with your neck and back held straight, begin to walk slowly in a straight line, placing your back foot’s heel to the tip of your front foot’s toe. Try walking about 25-30 paces in one direction, then turn around and walk back. Try to keep your arms by your side to help isolate the leg and core muscles responsible for adjusting balance. If you are having difficulty keeping your balance, raise your arms out perpendicular to your sides (like an airplane) to assist you. Tip: try focusing your eyes on something that’s on a wall straight in front of you, such as a clock or framed picture. This can help you keep your balance.

Need assistance with this workout?  Click here to check to watch a demonstrational video explaining how to correctly do this exercise.

Want more fitness ideas?  If you’re a Health Advocate member with access to the Wellness Coaching program, reach out to your Wellness Coach for more healthy ideas to get—and stay—fit.

Remember, before beginning any new fitness regimen, talk to your doctor to make sure the workout is right for you.

It’s time to get WOW-ed!

Each Friday, we’ll have a new Workout of the Week (WOW) for you.  We hope you’ll try it out over the weekend and then build it into your daily routine Monday through Friday of the coming week.  These workout ideas will be simple, appropriate for people of various ages and abilities, and allow you to fit a little more physical activity into your week!

This week’s WOW focuses on walking. Try walking an extra 500 steps each day this week.  Count your steps by using a pedometer, a small device that clips onto your belt—if you don’t already own one, you   can pick up an inexpensive one at many mass market retailers.  (Some Health Advocate Wellness Coaching members may have received a free pedometer as part of a walking challenge.)

If you’re not accustomed to doing too much walking, 500 may seem like a big number, but trust us—just start walking, and you’ll reach 500 sooner than you think!  Try taking the dog for a few more laps around the block, take an after-dinner stroll through the neighborhood, walk the mall, or vacuuming the house—those are all easy ways you can increase your daily step count.  An extra 500 steps a day will add up over time and can help you burn extra calories. Also, since today is the longest day of the year, you’ll have plenty of time to fit in some extra steps!

If you’re already a frequent walker and 500 isn’t challenging enough, try doing those steps on an incline, or just set your step goal higher.

Want more fitness ideas?  If you’re a Health Advocate member with access to the Wellness Coaching program, reach out to your Wellness Coach for more healthy ideas to get—and stay—fit.

I like to move it, move it (at work)

Recent studies have shown that sitting down all day just isn’t healthy, and that people with desk jobs should make it a point to get up every 20 to 30 minutes. Do you feel so chained to your desk that getting up frequently feels impossible? It’s actually much easier than it seems to get up and move around for a couple minutes. Check out our list of excuses (and other helpful tips) to get up off your rear end and get movin’!

• Walk that file over to your coworker instead of using interoffice mail or email.
• When doing any walking around your office, maximize your exercise by choosing the stairs instead of the elevator.
• Chilly from the air conditioning? Walk outside to stand in the sunshine for a few minutes.
• Have trouble remembering to get up for walk breaks? Set alarms for yourself in programs such as Outlook.
• Need a trip to the loo? Head to a bathroom that’s farther away to get yourself a little more exercise during your break.
• Ask your manager if you can have “walking” team meetings instead of having meetings while seated in the conference room. (Let coworkers know in advance to bring sneakers!)
• Bring easy-to-eat food and eat it while walking on your lunch break.
• Walk to the water cooler and pour yourself a healthy 8 oz. of water.
• Want more than just a stroll or stretch? Check out a variety of at-your-desk exercises from WebMD and Greatist.
• On days when there’s good weather and adequate light, consider parking in the farthest corner of your office parking lot so that you can squeeze in some extra steps at the beginning and end of your day.
• On a long conference call, or even a quick phone call? Get up and pace or walk in place while you talk.
• Got the midday munchies? Take a 5-minute walk break instead of a snack break. By the time you’re back at your desk, you may feel more satisfied and less hungry.
• If there’s no specific reason to get up from your desk to do something, just stand up and stretch.
• At the end of the day, get a bit of exercise as well as a clean desk. Put away papers and files, dust or wipe down your desk, and get movin’ by tidying up.

Curious about other ways to fit exercise and wellness into your workday? If you have access to a wellness coach through a program like Health Advocate, give your coach a call to ask! Or you can always make an appointment with your primary care physician to address your fitness questions and needs. Don’t have a doctor lined up yet? Health Advocate—or its consumer-focused division, Health Proponent—can help you find an in-network, local doctor whose hours are convenient to your schedule.