Motivate yourself to walk more – Harvard Health

Need a little oomph to boost your daily step count? Try reminders or incentives, suggests a randomized controlled trial published online April 7, 2024, by Circulation. Researchers asked more than a thousand people (average age 67) to wear activity trackers, walk every day, and set step goals. Participants were then randomly assigned to one of four groups offering various nudges to exercise: the chance to win game points, the chance to earn money, the chance to get both money and game points, or a daily text message noting the previous day’s step count. After one year, people in all of the groups had added another 1,500 steps or more to their daily step totals. But compared to the message-only group, those in the money or game groups walked about 500 more steps per day, and those in the combined incentives group walked almost 900 more steps per day. Want to try it at home? Set an exercise reminder on your phone, and use a walking app that offers game points and rewards.

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