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Fitness
The best fitness trackers in 2024 to help you stay active
![The best fitness trackers in 2024 to help you stay active The best fitness trackers in 2024 to help you stay active](https://www.telegraph.co.uk/content/dam/recommended/2024/08/22/TELEMMGLPICT000390802901_17243386766200-xlarge_trans_NvBQzQNjv4BqqVzuuqpFlyLIwiB6NTmJwfSVWeZ_vEN7c6bHu2jJnT8.jpeg?imwidth=1200)
- Battery life up to 7 days, charge time 20-80 minutes
- Water resistant to 100 metres
- GPS
- Tracks sleep quality, blood oxygen (SpO2), heart rate, HRV, activity levels, training frequency, body temperature, menstrual cycle.
I’m constantly testing smartwatches, but I’ve never experienced such intense curiosity as when I’m wearing an Oura Ring. “Is that one of those rings that tracks everything?” people ask. I can’t blame them. How exactly can something so small offer all the same tracking features as a smartwatch?
When you order an Oura Ring online from the US (the only way to get it), you get to choose your ring’s design, finish, and size. I opted for the ‘horizon’ design and selected the silver finish. If you opt for a ‘stealth’, ‘gold’ or ‘rose gold’ finish, the ring is considerably more expensive ($349 for silver versus $549 for rose gold).
The most crucial part, however, is determining the right size for your finger. Oura offer a free sizing kit, which arrived within days of ordering. This kit contained eight plastic rings in different sizes, allowing me to find the perfect fit. Oura recommends that you test the plastic sample rings on your index finger for 24 hours to ensure it’s comfortable when you sleep. If you don’t fancy wearing on your index finger, they say the middle and ring fingers are good alternatives.
Once I found the perfect size, I downloaded the Oura app on my phone and delved into its world of tracking – and I was impressed. Not only does it keep tabs on basic metrics like heart rate and activity levels; it also digs deep into some pretty vital aspects of health that often go unnoticed. Plus, it boasts remarkable battery life, usually lasting between four to seven days on a single charge and super quick charging times – usually taking between 20-80 minutes.
The sleep tracking feature is a game-changer. The Oura ring assigns a ‘Sleep Score’ (ranging from 1 to 100), that evaluates the quality of your sleep based on various factors including sleep stages (such as how much time you spent in REM vs. deep or light sleep), body temperature and heart rate. It’s amazing to see how a glass of wine or heading to bed just an hour later than usual can mess with your sleep. I particularly liked how the Oura ring offers tips on how to improve your sleep too – with the app pinging notifications on when it’s time to start winding down for bed.
Lots of watches – including Garmin, Fitbit and Apple – offer menstrual cycle tracking for women, but I was impressed with the accuracy the Oura ring offered. For example, on day 22 of my cycle, the Oura app told me that while my ‘readiness level’ was good, my body temperature was slightly elevated – but this may just reflect normal temperature fluctuation across the menstrual cycle. I’ve found this feature really useful – it’s definitely helped me to better understand my body during different phases of my cycle.
The Oura ring also provides a ‘Readiness Score’, which looks at things like temperature and heart rate variability, to assess how ready you are for the day ahead. It can detect early signs of illness and help you prioritise rest and recovery. It’s like having a personal sleep doctor, PT and GP on your finger, nudging you to make smarter choices.
My only gripe? I found the metal can easily get scratched and can scratch other jewellery. Oura does recommend taking the ring off when strength training or lifting heavy weights, but isn’t the point of the ring to wear it 24/7 so it gets a complete overview of how you exercise?
Overall though, if you’re looking for a fitness tracker that seamlessly fits into your everyday wardrobe, the Oura Ring has accurate tracking capabilities, plus unique features like menstrual cycle tracking. It is expensive though, and for some – especially those training for specific goals like a marathon – you may prefer to have all your data visible on your wrist, rather than depend on your phone.
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Fitness
Fitness: The 10-20-30 routine packs the same punch as longer workouts
![Fitness: The 10-20-30 routine packs the same punch as longer workouts Fitness: The 10-20-30 routine packs the same punch as longer workouts](https://smartcdn.gprod.postmedia.digital/montrealgazette/wp-content/uploads/2024/08/1318365437.jpg?quality=90&strip=all&w=288&h=216&sig=9AnyR7c0BL5gvvPQaCzWnQ)
Adding a couple of these workouts to your regular workout routine will offer variety and a noticeable boost in fitness and performance.
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If your ideal workout is short and sweet, give the 10-20-30 routine a try. This unique form of interval training features 30 seconds at an easy pace, 20 seconds at a moderate pace and 10 seconds all out. Repeat each one-minute bout five times and each five-minute block two to four times, resting for one to four minutes between each block. Total time exercising is 10 to 20 minutes depending on how many times the five-minute block is repeated.
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What kind of results can you expect from 20 minutes spent alternating between three different exercise intensities? When it comes to health and fitness benefits, the 10-20-30 workout not only rivals most steady-state workouts, it does it in less time, according to a review in the European Journal of Sports Science.
“The 10-20-30 training is a new training modality, which has greater benefits than aerobic moderate-intensity training and is a more time-efficient way to improve performance and health even in trained people,” said the authors of the review, who hail from the Department of Nutrition, Exercise and Sports at the University of Copenhagen.
How does a 20-minute workout pack the same punch as one that is two or three times longer? The difference probably lies in the repeated bursts of high-intensity exercise. Pushing your physical limits to their max, even if it’s for seconds rather than minutes, raises the heart rate into a zone rarely reached during steady-state workouts.
How hard do you need to work? One of the first studies of the 10-20-30 workout was done with runners who boosted their heart rate to 90 per cent of their max effort during the 10-second sprints. Technically, that works out to 50 seconds at peak intensity over the course of each five-minute block. In practice, however, the heart stays elevated as the exerciser transitions to the easy interval, which results in the heart working in overdrive for about two minutes of each five-minute block. That’s enough effort to reap all the health and fitness benefits of a moderate intensity workout in half the time.
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That original study featured 12 male and six female runners 22-44 years of age who were running about 30 kilometres a week. At the request of the researchers, they gave up their regular routine for a 10-20-30 workout performed three times a week. Starting with three five-minute blocks for the first four weeks, an additional five-minute block was added for the final four weeks of the study. After eight weeks, the runners had improved their aerobic fitness (VO2 max) by four per cent despite cutting their training in half (13 km in the first weeks and 16 km in the final weeks). Similar results were recorded in a group of older runners (mean age of 49) and in cyclists who boosted their VO2 max by eight per cent and performance by 17 per cent after six weeks of doing 10-20-30 workouts.
It’s not just athletic performance that improved. Some studies reported a drop in blood pressure and body fat and a gain of muscle mass. Those results weren’t just in healthy exercisers. Type 2 diabetics, hypertensive patients and asthma sufferers also gained health and fitness benefits from 10-20-30 workouts.
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If all this seems too good to be true, keep in mind that to achieve the results reported in the studies you need to spend 10 seconds of every minute at peak effort. Participants in most of the studies reached 90 per cent of their maximum heart rate (220 beats per minute minus your age) during that brief but intense burst of activity. There is some data suggesting that the results are similar at 80 per cent of max heart rate, but that doesn’t change the fact that you need to spend 10 seconds giving it all if you’ve got if you want to make the 10-20-30 workout effective.
If that level of intensity is intimidating, keep in mind that adherence among study subjects was high, with about 80 per cent sticking with the program. That’s impressive considering that many of the participants were considered “untrained.” Just make sure your easy is easy and your moderate intensity is manageable. It also helps to download an interval app to your phone and set it up to chime at the end of each bout of intensity so you don’t have to keep looking at your phone during the workout.
If you’re not confident in your ability to repeat the five-minute blocks four times, start with two and work your way up to four. Don’t make the mistake of thinking that if four five-minute blocks works, five or six will offer even more impressive results. The more fatigued you get the less likely you will be able to reproduce peak intensity, which dilutes the effectiveness of the workout making your extra efforts in vain. Plus, one of the best features of interval training is its efficiency. Big results in less time is one of the most convincing reasons to give a 10-20-30 workout a try.
That’s not to say that all traditional steady state workouts need to be replaced by interval training. But adding a couple of 10-20-30 workouts to your regular workout routine will offer variety and a noticeable boost in fitness and performance. Not a bad return for a 20-minute sweat.
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Fitness
Workplace wellness boosts employee health and fitness with daily 15-minute exercise challenge
![Workplace wellness boosts employee health and fitness with daily 15-minute exercise challenge Workplace wellness boosts employee health and fitness with daily 15-minute exercise challenge](https://d2jx2rerrg6sh3.cloudfront.net/images/news/ImageForNews_788590_17246443965834849.jpg)
Study: Evaluation of the “15 Minute Challenge”: A Workplace Health and Wellbeing Program. Image Credit: Pixel-Shot / Shutterstock.com
The World Health Organization’s (WHO) 2020 guidelines recommend 150–300 min of moderate-intensity or 75–150 min of vigorous-intensity activity per week, which is associated with a 20–30% reduction in all-cause mortality risk.
In a recent study published in the journal Healthcare, researchers at the University of South Australia investigated the effectiveness of the 15-Minute Challenge, a mobile health (mHealth) initiative that supports workplace wellness by promoting physical activity and improving health outcomes among employees across various workplaces.
Encouraging physical activity at work
The World Health Organization (WHO) highlights that regular physical activity reduces the risk of chronic conditions like cardiovascular disease, diabetes, and obesity. Physical activity is essential for preventing chronic diseases and improving overall health; however, many adults do not meet recommended levels, which significantly contributes to global health issues.
Since many adults spend most of their time at work, workplace environments often encourage sedentary behaviors, which increase the risk of various health problems. Thus, workplace wellness programs can be a valuable strategy that promotes physical activity among employees.
The 15-Minute Challenge is an initiative that uses mHealth technology and behavioral economics to encourage employees to engage in short, daily physical activity sessions. By focusing on a manageable 15-minute daily commitment, this program aims to make exercise more accessible and sustainable while also incorporating elements of gamification, such as team competitions and social sharing, to motivate participation.
About the study
The current study evaluated the effectiveness of the 15-Minute Challenge in improving employees’ health outcomes and increasing physical activity. To this end, the researchers used a retrospective cohort design to evaluate the six-week wellness program across various workplaces in Australia, New Zealand, and the United Kingdom.
The program facilitated daily 15-minute sessions for physical activity, with participants recording their activities using a mobile app. To motivate participation, the app featured gamification elements like team competitions, social sharing, and personal milestones.
Study participants reported their health and well-being, including energy, fitness, mood, sleep quality, and overall health, at the beginning and end of the program using a 10-point scale. Usage data, including frequency of app interaction and engagement with specific features, were also collected.
The program’s effectiveness was analyzed using statistical models comparing baseline and end-of-program health outcomes. Program analytics measured participation and retention rates, while post-program surveys gathered user feedback on satisfaction and perceived benefits. Statistical analyses were performed to assess changes in physical activity levels and health outcomes.
Study findings
A total of 11,575 participants employed by 73 companies across the U.K., Australia, and New Zealand recorded 19 million minutes of physical activity, with 69.6% of study participants reporting daily activities. By the end of the study period, 70.8% of study participants were still actively participating in the program. The median daily exercise duration was 45 minutes, and participants averaged 34 active days during the study period.
Significant improvements were observed in health metrics, as sleep quality, mood, energy levels, overall health, and perceived fitness increased by 7.6%, 7.1%, 11.6%, 7.7%, and 14%, respectively. Additionally, the number of participants meeting or exceeding international physical activity guidelines rose from baseline levels of 57.3% to 95.4% during the program.
User feedback was positive, with 92% willing to recommend and rejoin the program; however, only 42% of study participants reported reduced stress levels. Overall, the program effectively increased physical activity levels and improved health outcomes, thus demonstrating its potential as a workplace wellness intervention.
Conclusions
The 15 Minute Challenge, a workplace wellness program, significantly increased physical activity levels and improved various health outcomes, such as fitness, energy, overall health, sleep quality, and mood among employees.
By the end of the program, most of the study participants met or exceeded international physical activity guidelines. High satisfaction levels were also reported, with a significant majority of participants willing to recommend the program.
The study findings highlight the potential of work-based interventions to enhance mental and physical health, which could lead to benefits like increased productivity and reduced absenteeism.
Notable limitations of the current study include its reliance on self-reported data and the absence of a control group, which could introduce biases and limit the ability to attribute the observed changes to the program directly.
Future research should incorporate more rigorous study designs, like randomized controlled trials, to confirm these findings. Exploring strategies to sustain engagement and examining long-term health impacts, as well as the effects of the program on workplace outcomes like employee morale and productivity, would also provide valuable insights.
Conflicts of Interest
Authors Artem Deev and Anton Deev were employed by the 15 Minute Challenge. The remaining authors declare that the research was conducted in the absence of any commercial or financial relationships that could be construed as a potential conflict of interest.
Journal reference:
- Singh, B., Ferguson, T., Deev, A., et al. (2024). Evaluation of the “15 Minute Challenge”: A Workplace Health and Wellbeing Program. Healthcare. doi:10.3390/healthcare12131255
Fitness
Bill, 96, is making his mark leading fitness classes around Melbourne
It’s 7:30 on a winter Tuesday morning, and at an indoor pool in Melbourne’s east, a 96-year-old instructor is gently revving up his charges to perform an enthusiastic underwater can-can.
Bill Stevens, a fit-as-a-fiddle nonagenarian with a shock of silver hair, likes to inspire others — who are generally a decade or two (or three) younger than him — to get fit.
And today, he’s really turned up the volume, taking more than 20 high-kicking aqua aerobics participants through their paces with a watery homage to the Paris Olympics opening ceremony.
There’s no slouching at Stevens’s classes. (ABC News: Danielle Bonica)
Forget the fanfare and feathers. In Stevens’s class at Aquarena Aquatic and Leisure Centre in Lower Templestowe, it’s all about donning chlorine-resistant bathers, moving to music and having a giggle.
‘A bunch of jellyfish’
Helen Keesman, one of the younger regulars at 61, used to swim in the outside pool, and admits she used to think aqua aerobics participants “just looked like a bunch of jellyfish” bobbing around.
Little did she know she’d wind up loving the splash-filled workouts, which she says are great for core strength and balance. She’s even become part of a dedicated WhatsApp group, where participants check in on each other and share holiday snaps.
Stevens, who started teaching about 25 years ago when he retired from his career as an export marketing manager in the wine industry, says in the beginning, about six or eight people might show up to a class. That’s definitely snowballed.
Aqua aerobics is particularly popular with older people because it’s gentle on the joints. (Danielle Bonica)
“Now we have up to 40 and more if there would be enough pool space,” says Stevens, who conducts at least 10 sessions across four centres each week.
One of the hottest tickets in town
The man is certainly in high demand, but he’s not alone. Classes around the country sometimes fill up within minutes, leaving some aqua aerobics enthusiasts high and dry.
Mandy Metcalf, Aquarena’s group fitness captain, says hundreds of people don their cossies each week across about 20 aqua aerobics classes at the centre.
“It’s really picked up in the last few years,” says Metcalf, who notes a bit of a dip in interest during the cooler months.
“Members, they get their favourite instructors, they have their favourite times … and if they can’t get in, they’re not happy,” she says.
“That’s a regular occurrence at most aquatic centres, as far as I know.”
Metcalf believes the pandemic might still be having a ripple effect when it comes to the instructor shortage.
Stevens started teaching about 25 years ago, after retiring from a career in the wine industry, (ABC News: Danielle Bonica)
“There were more instructors out there prior to COVID. And just because the timeframe was so long, they had to look for work elsewhere — and a lot of them stayed with what they were doing.”
Some were starting to return, she says, but then had to update lapsed CPR qualifications, registrations and the like.
Demand is such that Metcalf herself is completing a course to become an aqua aerobics instructor.
According to a new National Aquatic Workforce Framework, a typical aquatic exercise instructor works less than eight hours a week, for more than one organisation across multiple facilities.
A similar report last year, released by Royal Life Saving Australia, found that 78 per cent of aqua exercise instructors were female and that 29 per cent moonlighted as swim teachers.
And while 41 per cent of aqua aerobics instructors around the country left the industry during the pandemic, 57 per cent of those had returned within four to six months.
The 96-year-old instructor says some people come to exercise hard, while others mainly enjoy the social contact. (ABC News: Danielle Bonica)
RJ Houston, Royal Life Saving Australia’s general manager of capability and industry, says although the general hourly pay rate is quite good (he says anecdotally it’s about $80, but can be less), it can be tricky for aqua aerobics to find enough hours to sustain themselves.
Metcalf agrees the pay can differ between centres, but says around $60 for a 45-minute class is common.
Out of that, instructors often have to pay for their own music, licence and registration, she says. Then there’s the unpaid travel time between different centres.
As for finding enough hours, Houston says in a metropolitan area, nearby centres might be running similar aqua aerobics timetables, making it difficult for instructors to switch between them.
He might be well into his 90s, but Stevens has energy to burn. (ABC News: Danielle Bonica)
And 58 per cent of Australia’s aquatic facilities are in regional areas, where there’s often just one pool, making it hard for instructors to get enough hours, he says.
Far more than just a workout
Houston says aqua exercise instructors provide a vital role by offering programs to “some of the most vulnerable people in the community”.
That includes people with disabilities or health conditions, obesity, or those who feel isolated and depend on aqua aerobics to get out and about.
Back at Bill Stevens’s class in suburban Melbourne, there’s plenty of upbeat vibes to go around, as the lyrics of Disco Inferno – “burn, baby, burn” – provide a fitting soundtrack to some of the more challenging moves.
However the agile Stevens, who only gave up running at the age of 94, shows no signs of fatigue.
He says he thrives on the feedback he receives from his class members, and loves helping others stay active and social.
“It keeps you young. It keeps your brain working,” he says.
During a poolside chat after class, Teresa Clarke, 83, says she values the friendships she’s made, and the fitness she’s developed after a hip replacement some years back.
“I’m on no medication — this is my medication,” she says, with a noticeable pep in her step.
“Bill is a great personality. He’s fit and he keeps us fit.”
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