Fitness
Top fitness apps to help you stay in shape
In this article, DANIEL ADAJI explores the different smart fitness technologies that are helping to transform the fitness landscape
The world of fitness is rapidly evolving, fuelled by advancements in technology that are reshaping how we exercise, monitor our health, and achieve our fitness goals.
Smart fitness technology, a blend of wearable devices, apps, and data-driven insights, has revolutionised the way people approach fitness by offering personalised, efficient, and connected workout experiences.
From tracking activity levels to optimising recovery, these innovations are becoming integral to our daily lives, improving overall well-being while also fostering a more dynamic, adaptable, and intelligent approach to staying healthy.
Rise of smart fitness technology
Smart fitness technology has its roots in the increasing use of sensors, algorithms, and data analytics in wearable devices, like fitness trackers and smartwatches.
Early versions of fitness technology, such as pedometers and heart rate monitors, laid the groundwork for today’s more advanced systems.
However, the explosion of interest in health tracking began with the rise of smartphones, which allowed more people to interact with health-related apps and devices.
As technology advanced, the fitness industry followed suit, adopting innovations that could not only monitor performance but also suggest improvements and optimize individual fitness plans.
The integration of artificial intelligence and machine learning has pushed this evolution even further.
AI-powered fitness platforms and wearable devices are now capable of delivering insights in real-time, adjusting workouts based on user feedback, and predicting future health trends based on patterns in a person’s data.
Key components of smart fitness technology
Smart fitness technology encompasses several components that work together to create a comprehensive health and fitness ecosystem. Some of the key elements include:
Wearable devices
Wearable devices, such as smartwatches and fitness trackers, have become indispensable tools for monitoring physical activity, heart rate, sleep patterns, and even blood oxygen levels.
These innovative gadgets utilise advanced sensors to gather real-time data, providing users with detailed insights into their health and well-being. With features like GPS tracking, calorie burn monitoring, and personalized recommendations, wearables empower individuals to optimize their fitness regimens and make informed lifestyle choices.
Additionally, wearables offer alerts for abnormal heart rhythms, stress levels, and other vital signs, enabling proactive health management.
Their convenience and accuracy have made wearables a staple in modern health tracking.
Fitness apps
Many fitness apps seamlessly integrate with wearable devices or function independently, providing a comprehensive fitness experience.
They offer a diverse range of workouts, tracking capabilities, and progress reports, empowering users to monitor their journey. Leveraging AI technology, these apps suggest personalised workouts based on individual goals, fitness levels, and preferences.
Additionally, they utilise motivational tools, such as rewards, challenges, and social sharing, to keep users engaged and driven. With features like virtual coaching, nutrition planning, and mindfulness exercises, fitness apps provide a holistic approach to wellness, helping users achieve their goals and maintain a healthy lifestyle.
Smart home gym equipment
High-tech home gym equipment, such as connected treadmills, stationary bikes, and smart weights, offer live workout classes and on-demand programs. These devices track a user’s performance and adjust settings automatically to ensure that workouts are challenging but safe.
Health Analytics
Behind many smart fitness devices is a powerful system of data analytics that helps users interpret the data collected during workouts.
This allows for personalised recommendations, such as adjusting intensity levels, recommending rest days, or even offering nutritional advice based on activity levels.
Virtual coaching and AI trainers
Virtual coaches are becoming more common in the fitness world. These AI-driven trainers offer real-time feedback during workouts, correct form, and push users to improve their performance.
This technology is especially helpful for people working out at home without a personal trainer or fitness instructor.
Recovery tools
Smart fitness technology has extended beyond workouts to include recovery. Tools like massage guns, compression boots, and smart foam rollers are equipped with sensors and analytics that help users recover faster and reduce muscle soreness.
Smart fitness devices and apps
Smart fitness technology is now a multi-billion-dollar industry with many players competing for consumer attention. Some of the most popular and widely used devices and apps in the market include:
Apple Watch
The Apple Watch is one of the most recognised wearable fitness devices. It tracks various health metrics, including heart rate, sleep patterns, and activity levels. The integration with Apple’s ecosystem also allows users to sync their health data with their iPhones and other devices.
Fitbit
Fitbit remains a leader in wearable fitness technology. Its products offer a range of health-tracking features, from step counting to heart rate monitoring and sleep tracking. Fitbit also integrates with its app, providing insights and personalized recommendations based on the user’s data.
Peloton
Peloton is well-known for its connected stationary bikes and treadmills, which allow users to participate in live and on-demand fitness classes from home. Peloton’s devices also track performance metrics like speed, distance, and resistance, helping users track their progress over time.
WHOOP
WHOOP is a high-end fitness tracker designed for athletes and serious fitness enthusiasts. It focuses on monitoring recovery, strain, and sleep, offering insights into how to optimize performance.
The device doesn’t have a screen, but the data is accessible through the WHOOP app, which provides detailed analytics on recovery and performance.
MyFitnessPal
A popular app for tracking diet and exercise, MyFitnessPal allows users to log meals, track calories, and monitor macronutrient intake. It’s particularly helpful for those trying to lose weight or maintain a balanced diet in conjunction with their fitness goals.
Oura ring
The Oura Ring is a smart wearable that tracks sleep and activity by analysing key health indicators like heart rate variability, body temperature, and movement. The device provides insights into the user’s readiness to perform, helping them make informed decisions about rest and recovery.
Mirror
The Mirror is an innovative fitness device that offers a full workout experience in the form of a sleek, interactive display. It streams live and on-demand fitness classes and provides real-time feedback on form and technique. The Mirror is a smart solution for those who want a personalized fitness experience at home without bulky equipment.
How smart fitness technology enhances workouts
Smart fitness technology provides users with a deeper understanding of their health and fitness, allowing them to improve in ways that would be difficult to achieve otherwise.
Here are some ways it enhances workouts:
Personalisations
One of the major benefits of smart fitness technology is its ability to deliver personalised workout experiences. With AI-driven insights, wearables and apps can analyse a user’s fitness level, preferences, and goals to create tailored workouts. This increases the likelihood of long-term success by ensuring workouts are suited to individual needs.
Real-time feedback
Devices like smartwatches and fitness trackers provide real-time feedback on performance, allowing users to adjust their workouts on the fly. Whether it’s increasing the intensity, changing the duration, or adjusting the form, users have access to data that keeps them on track.
Tracking and progress monitoring
Tracking progress is one of the key motivators for fitness enthusiasts. Smart fitness devices record every metric, from the number of steps taken to calories burned, which helps users monitor their progress and stay motivated. Some apps even offer social sharing features, creating an extra layer of accountability.
Injury prevention
Smart fitness technology can help prevent injuries by monitoring body mechanics and identifying potential issues before they become serious problems. AI-driven virtual coaches can suggest adjustments to form during workouts, while wearables can alert users if they are pushing too hard.
Enhanced recovery
Recovery is a critical part of any fitness plan, and smart fitness technology helps optimize this aspect. Recovery-focused devices and apps analyze sleep patterns, heart rate, and stress levels, offering recommendations to improve recovery times and reduce fatigue.
Motivation and gamification
Many fitness apps use gamification to keep users engaged. They offer rewards for meeting goals, create challenges, and even allow users to compete with friends or other app users. This social and competitive element can be a powerful motivator for maintaining consistent workouts.
The role of Artificial Intelligence and data in fitness
At the heart of smart fitness technology is data, and AI plays a significant role in interpreting that data to make workouts more effective. Machine learning algorithms can analyse vast amounts of health data from wearable devices and fitness apps, creating actionable insights for users.
For example, AI can predict how well a person will perform in their next workout based on their recovery data, helping them avoid overtraining.
AI also plays a role in virtual coaching, with some systems capable of adapting workouts in real-time based on the user’s performance.
These virtual coaches can offer personalised feedback, track forms, and suggest changes in exercises based on user-specific data. This kind of real-time adjustment can replicate the benefits of having a personal trainer without the high costs associated with in-person coaching.
Future of smart fitness technology
Looking ahead, the future of smart fitness technology is bright. We are likely to see continued innovation in the areas of AI, virtual reality, and augmented reality, which will further personalize fitness experiences and make them more immersive.
For instance, VR workouts could transport users to virtual environments where they can engage in fitness activities that feel more like games than workouts, making the process more enjoyable and engaging.
Another future trend is the development of more advanced health metrics and sensors that go beyond basic heart rate monitoring. As research in this area progresses, wearable devices may soon be able to monitor a wider range of health indicators, including hormone levels, glucose levels, and mental health metrics.
This would allow users to get an even deeper understanding of their health and adjust their fitness routines accordingly.
Additionally, smart fitness technology may continue to integrate with other areas of personal health, such as nutrition, sleep, and mental wellness, creating a more holistic approach to well-being.
For example, AI-driven systems could offer not just workout advice but also dietary and mental health recommendations based on a user’s physical activity and biometric data.
The rise of smart fitness technology marks a turning point in how we approach fitness and health. With real-time data, AI-driven insights, and personalised experiences, these innovations are empowering individuals to take control of their health in ways that were unimaginable just a few years ago.
Fitness
Fitness trainer with 18 years of experience shares why exercise is crucial for kids: ‘Not just about health and fitness’
Exercise is often spoken about in the context of physical fitness – stronger muscles, better stamina and improved overall health. But its value, especially for children, extends far beyond the body. Regular physical activity can quietly shape character, teaching lessons about effort, patience, discipline and resilience that mirror how the real world works. From learning to cope with discomfort to understanding that progress takes time, exercise can become a powerful training ground for life itself.
Also Read | Chennai fitness trainer with 18 years of experience shares 5 simple things to focus on for long-term fitness
Chennai-based fitness trainer with 18 years of experience, Raj Ganpath – founder of the Slow Burn Method, co-founder and head coach at Quad Fitness, and author of Simple, Not Easy – is shedding light on why exercise is important for kids, with the benefits going beyond health and fitness. In an Instagram video shared on February 27, he explains how the impact of exercise extends far beyond physical wellness, shaping resilience, discipline and long-term character development.
Embracing discomfort
According to Raj, exercise is one of the healthiest ways to help children learn how to sit with discomfort in a safe, structured and sustainable way. Life inevitably brings challenges and unease – something adults understand well – but many children today are shielded from situations that test their resilience.
He explains, “Exercise is a great way to experience this discomfort in a safe and sustainable manner. Lifting weights, holding a plank, doing cardio, repping till it burns, all of these things are opportunities to embrace discomfort, opportunities to put themselves in a place where they’re not comfortable and learn from it, opportunities to practice physical and mental resilience.”
Learning hardship
The fitness trainer emphasises that hardship is an inevitable part of life, and meaningful success often requires pushing through moments of difficulty. While most adults recognise this truth through lived experience, children may not always have the same exposure to challenge. Raj believes exercise can bridge that gap.
He elaborates, “It will teach them that they need to do hard things if they want to accomplish something. Getting through a very hard workout, setting a goal and achieving it, completing a task. All of these things are not just random chores. These are incredible opportunities – opportunities to experience hardship and build fortitude.”
Delayed gratification
In today’s fast-paced world, the desire for instant gratification is stronger than ever – and children are growing up at the centre of it. With technology, streaming platforms and 10-minute delivery services, almost everything is available at the tap of a screen. As a result, the ability to wait, persist and work steadily towards a long-term goal can easily take a back seat. Exercise, notes Raj, offers a powerful counterbalance.
He explains, “Everyone wants everything right away today. This is true for us adults too, but it is even more true for our kids because this is the only world they know. A world where everything happens right then and right there, whenever they want it, wherever they want it. Exercise will teach them to wait, to be patient, to trust the process, to fail and still keep going, to work towards something larger that they will get much later. This is a very important character building quality and will serve them well for many, many years to come.”
The fitness trainer concludes, “Exercise is not just about health and fitness. It is a simulation of life itself. A ready-made character building tool available to you to help prepare your kids for life, the raw and real life that they’re going to have to deal with no matter what. So make sure they build the habit and make sure they embrace it.”
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. It is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
The World Health Organization says the average adult is supposed to get 60 minutes of moderate to vigorous activity five days a week, which sounds somewhat doable until it’s 9 p.m., your kids are finally in bed, and you just want to fall onto the couch and dissociate. But more and more people online are talking about “movement snacks” — little bite-sized amounts of exercise you can do throughout your day to meet your 60-minute goal without having to make special time for one big workout. Because yes, we all want to be our healthiest, but sometimes a HIIT class at the gym is just not in the schedule.
We asked personal trainers and fitness coaches for their favorite movement snacks you can do in the office, around the house, and on busy weekends when everyone’s home.
How much exercise is a person really supposed to get?
While the WHO recommends 60 minutes a day, the CDC is a little more lax, recommending at least 150 minutes of moderate-intensity physical activity a week, or about 30 minutes a day, five days a week. While it may feel like you’re the only one struggling to fit a workout into your daily routine, you’re far from alone. In fact, it’s always been hard for most Americans. So, while movement snacks may be a cute new term we’re all hearing for the first time, fitness pros have been promoting bite-sized exercise forever.
“I work with busy professionals, so I’ve been integrating micro workouts of two to 10 minutes into my clients’ lifestyles for almost 20 years,” says Andrea Marcellus, certified personal trainer and CEO of AND/life.
The most important thing for your health isn’t getting all your daily movement done in one big, perfectly curated workout — it’s about being consistent, Marcellus says. Movement snacks can help you stay consistent because you don’t have to budget a big chunk of time; instead, you can fit something simple into your day when you have three minutes to spare. Hell, you don’t even have to change clothes or go anywhere.
“Most people think movement only counts if it’s a workout. That mindset is what keeps people sedentary. In reality, your body doesn’t care if steps come from a hike, a gym session, or pacing when you’re on a call,” says Lindy Royer, physical therapist and balanced body educator. “This is where you win the game — by stacking movement into things you’re already doing.”
Movement Snacks To Try Throughout Your Day
- Set an alarm on your phone to chime every hour — that’s what women’s fitness coach Allison Kalsched tells her clients. When it goes off, stand up and do 10 bodyweight squats. Then go back to work. When you get tired of squats, mix in walking lunges, push-ups (it’s fine if they’re modified!), or dead bugs. Throw on 30 seconds of jumping jacks or high knees for bone-building benefits, which is important for women in menopause, she adds.
- Take a micro walk. “Five minutes or 500 steps is my absolute favorite,” says Dr. Milica McDowell, doctor of physical therapy, author of the forthcoming book Walk, and exercise physiologist at US Physical Therapy. “It changes mood, lowers blood pressure, boosts mental clarity, and can help you get your cumulative steps in.”
- Dance to your new favorite song with your kids or all by yourself. “Dance party was big with my kids after dinner,” Marcellus says. “It takes four to 10 mins and helps kids burn off dinner energy, while also giving parents a metabolic boost.”
- Stop and do 60 reps of any full-body exercise, like squats, lunges, or jumping jacks — this usually takes about two minutes, no matter which one you choose, Marcellus says. Or, hold a plank for one to two minutes.
- Pair walking with habits that already exist to get your steps in, like marching in place while brushing your teeth or doing a lap inside the house while your food is in the microwave. “This means you’re not adding time — you are upgrading your time,” says Royer.
- Count your housework. Sweeping, mopping, vacuuming, general domestic labor — these things totally contribute to your total exercise time each day, says Royer.
- If you go up or down the stairs at home, just… do it two or three times. That little extra here and there adds up, according to Royer.
The best advice is to focus not on “how can I move right now?” but “how can I do something that isn’t sitting right now?” Royer says. “The real truth that most people ignore is that sedentary time is the real enemy, not a lack of workouts. Focus on breaking up your sitting time. Build in frequent movement snacks. You’re not looking for perfection, just something more than nothing. You don’t need more time; you actually just need more conscious efforts to move.”
Fitness
At 66, Judy Murray swapped skipping for rebounding – here’s why it’s so effective for midlife women
A household name synonymous with tennis, Judy Murray has branched out in recent years when it comes to fitness. While the coach and former player still frequents the court – it’s integral to her day job, after all – she has incorporated several other activities into her routine, including one you might be unfamiliar with: rebounding.
Rebounding
In an interview with The Times, Judy explained that while skipping had been part of her tennis routine for years, she’d decided to replace it with rebounding – jumping on a trampoline – due to the impact skipping started to have on her joints and legs. And she’s onto something – a NASA study found rebounding to be up to 68% more effective at working the muscles and joints than treadmill running – something scientists call mechanical loading, which is crucial for bone, muscle and tendon health.
It doesn’t have to be expensive, either. Judy told The Times that she had bought a mini trampoline for £24.99 and that she used it in one-minute bursts.
‘Rebounding can be a smart swap for women in midlife, particularly if high-impact skipping or plyometric training has started to feel unforgiving on the joints,’ says personal trainer Michael Baah. ‘As oestrogen declines during perimenopause and menopause, we typically see reductions in bone mineral density, muscle mass and tendon elasticity,’ he explains. ‘High-impact ground reaction forces from traditional skipping can be effective for bone health, but they also place substantial load through the knees, hips and Achilles.’ Rebounding, on the other hand, ‘absorbs some of the ground reaction force, reducing peak stress through the joints, while still stimulating muscle activation in the calves, glutes and core.’
It shouldn’t replace strength training, adds Baah, which ‘remains the most effective intervention for combatting age-related sarcopenia and maintaining metabolic health,’ but it’s an incredibly valuable conditioning tool ‘for women who want to protect their joints while maintaining cardiovascular fitness.’
Below, we also look at the other workouts Judy has turned to in recent years to stay strong and active while protecting her joints – and why you should try them, too.
She swims
‘As I get older I have found a lot of things I enjoyed doing really impact my knees and hips, but a lot of things I can do in water…I also realise I have five grandchildren now. I want to be able to run after them and pick them up and put them down with relative ease,’ Judy told The Times. ‘I have a whole routine I do in the swimming pool and there is no impact in the water. It is a better way to do some of the things I used to do.’
Indeed, not only does swimming protect your joints, but it’s also effective for cardio fitness. ‘The biggest advantage of swimming is that it is low impact. The buoyancy of water significantly reduces joint loading, making it an excellent option for people with joint pain or who have a lower tolerance to impact,’ personal trainer and nutritionist Georgia Garlick previously told WH. ‘It is a true full-body exercise, involving the upper body, trunk, hips and legs simultaneously.’ On average, she added that moderate swimming burns 500-700 kcal per hour – typically more than moderate cycling.
She has started playing golf
Judy has also discussed how participating in Strictly Come Dancing back in 2014 instilled in her a desire to continue challenging herself and trying new things – no matter her age. In that vein, ahead of her 65th birthday, she told HELLO!, that she had taken up golf. ‘I’m addicted to it, it is so incredibly relaxing,’ she said. ‘It gets me out in the fresh air and away from my phone and because it’s not as physically demanding as running around a tennis court, it suits me now that my arms aren’t as strong as they once were.
‘As we get older it’s so important to keep trying to find things that stimulate you, make you think and keep you socially connected – and golf ticks all of those boxes.’
A review published in the British Journal of Sports Medicine linked golf to an increased life expectancy, reduced risk of chronic disease and improved mental health.
She plays pickleball
While padel has become hugely popular, it seems that its sibling pickleball – which combines tennis, badminton and table tennis – is more up Judy’s street. After trying the sport herself, she’s since campaigned to get more people involved. ‘It’s just fun and engaging, and it’s incredibly inclusive. And for Scotland, it’s a perfect fit for us. We have terrible weather, we have badminton courts everywhere – in every community centre and sports centre. Even church halls have badminton courts,’ she told The National. ‘In terms of setting up quickly, wherever you are, I think it’s a perfect fit for getting more people more active.’
Judy added that she sees it as a perfect transition from tennis to something that will let her play a similar game for longer.
She stretches regularly
The final touch to Judy’s fitness routine? A dedicated stretching routine. ‘Since I turned 60, I’ve realised how important it is to stretch to stay mobile and flexible if I want to stay active with my grandchildren,’ she told HELLO!.
While we don’t know the specifics of Judy’s stretching routine, even dedicating just a few minutes daily to mobility can supercharge longevity.
There is an ideal routine based on science, though. According to a panel of experts convened by the American College of Sports Medicine, who reviewed a range of studies, you should:
- Do flexibility exercises (stretches, yoga or tai chi) for all major muscle-tendon groups – neck, shoulders, chest, trunk, lower back, hips, legs and ankles – minimum two to three times per week.
- Spend 60 seconds on each exercise. If you can hold a specific stretch for 15 seconds, try repeating it three more times and if you can hold it for 20 seconds, two more repetitions would be ideal.
As Judy regularly says, though, it’s about finding forms of exercise that you enjoy, as you’ll be far more likely to find the time – even if it’s for five minutes – to get stuck in.
Hannah Bradfield is a Senior Health and Fitness Writer for Women’s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis. She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner’s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She’s always looking for fun new runs and races to do and brunch spots to try.
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