Fitness apps: Optimization through self-tracking

"You can still make it," my smartwatch signals. It's late afternoon, and I haven't closed my rings yet. For the uninitiated: the exercise ring, the activity ring, the stand ring. In other words, how much I've exercised, moved, or how often I've stood up.

Why do I want to know this? So that when I spend a lot of time at my desk again, I can bring more movement into my life. I don't use this smartwatch all the time, because I love other beautiful watches too much. But sometimes I just need this motivational aid. And I have to admit that the little, smart tyrant on my wrist does get me moving.

I'm happy when my rings are closed and it praises me. I find the little soap bubble fireworks it sets off after 20 seconds of handwashing digital amusing. Self-monitoring originally comes from clinical psychology. As a method to make patients aware of behavioral abnormalities and achieve adjustments. However, in the age of the "Internet of Things," self-scanning is gaining more and more importance in everyday life.

In 2017, around 9.7 million people in Germany used fitness apps, and according to forecasts, the number could rise to around 18.3 million by 2024. Just last year, more than 7.2 million Wearables discontinued, here too enormous growth rates are forecasted (source: Statista).

Where does this addiction to self-reflection come from? One reason from a sociological perspective is that the world is no longer the same. Pandemic, climate, war are the external topics – which we cannot influence. Self-monitoring at least gives a little security in controlling things. Moreover, the pursuit of optimization in every area has become stronger.

We are letting high-tech get closer to us: literally very close to or in the body and also to our feelings.

The Japanese company philosophy Kaizen, according to which not a day should pass without an improvement in the company, has also reached our management levels. An idea that many take with them into their free time. Furthermore, the fear of new technologies has diminished, acceptance has grown, and this is increasingly the case even in the best-ager generation in light of demographic developments.

We are letting High-tech get closer to us: literally very close to or in the body and also to our feelings. What should not be underestimated: Self-tracking is fun. The motivation to take more steps than yesterday, to share successes with friends, packaged in a clear and attractive appearance, all of these are playful incentives for behavioral change, called gamification.

Behind it is a simple reward system: on the one hand, the need for recognition, on the other hand, the immediate feedback after every progress that stimulates the subconscious to continue. Bubble fireworks, closed circles, flames or other awards boost self-confidence.

By sharing, you also gain status compared to your peers. The competition also gives you the feeling of being part of a community. Incidentally, digital helpers also impart knowledge.

© Ketut Subiyanto

The smart health guardian gives you the feeling of having everything under control.

So users become healthexperts. But also managers of their own health, because after all, you have access to information that is otherwise only available in a lab or practice, from blood oxygen levels, the number of deep sleep phases to the ECG.

The smart health guardian gives one the feeling of having everything under control - an impression that is not deceptive: Especially for chronic diseases, wearables and apps become a helpful tool for self-monitoring. Studies have shown that the values of diabetics have improved significantly compared to comparison groups.

Likewise in patients suffering from high blood pressure . In this process, small inaccuracies are not excluded. For example, it has been found that the sensors cannot measure the oxygen saturation in the blood of people with darker skin well. In case of doubt, one should consult the expert.

The "Quantified Self" on the one hand strengthens the awareness of health and promotes self-responsibility, but on the other hand also entails a lot of stress, frustration and strain: namely when it becomes an obsession or when one loses the sense of oneself. When an unexpected value throws you physically as well as mentally off balance.

When goals are not achieved or when one performs worse in comparison with others and that Self-esteem therefore crashes down. If the reward often turns out to be lower than expected, the incentive can also wear off or disappear altogether. Then the intended change in behavior is pursued less enthusiastically: the device ends up in the drawer and the sporting ambition in Nirvana, just like the countless gym contracts or previous weight loss attempts.

In the worst case, self-esteem suffers so much that psychological effects do not fail to materialize - then we have lost control in the midst of all the control.

Self-monitoring undoubtedly helps to be or become athletic, healthy, and efficient.

However, since we all long for rewards, eventually a new toy has to come along. No problem, the market continuously supplies us with new toys: like the smart ring, "Oura", a favorite among biohackers and a smart alternative for fans of analog watches. It is preferably worn on the index finger because the pulse signal is strongest here and promises more accurate measurement according to the manufacturer.

Coupled with an app on the phone, it also indicates whether it is a good day for a workout or if you should rather put your feet up. Specifically tailored to women's health, equipped with period, ovulation, and menstrual symptom features, it's another piece of jewelry that "Evie" ring". Announced at this year's Consumer Electronics Show in Las Vegas, it is set to hit the market in September.

The trend in wrist-worn wearables is moving toward the look of mechanical timepieces with an added digital display, as seen with Fossil or Citizen. Also at CES 23 "Oxa", a sensor worn in a shirt or bra, was introduced. Breathing monitoring and exercises in the app are intended to help find the correct breathing rate, thereby strengthening resilience, sleep, and emotional balance in the long term.

Huawei has announced a smartwatch that determines blood sugar levels using a photosensor. Last but not least, Apple is introducing new features across all platforms with fall updates. The focus here is on: mental health and eye health.

Self-monitoring undoubtedly helps to be or become athletic, healthy, and efficient. However, you should remain relaxed and self-determined and not take tracking too seriously, but rather as a reference. Deviations from a supposed norm do not have to be a mistake.

In the end, what matters is how you feel. Nobody is perfect – not even the measurement tool. Because I get the bubble fireworks on the display even when I'm not washing my hands, but turning screws. And recently, it stated a "too loud environment." No, I wasn't at a rock concert, but cycling in quiet nature. It was just the wind on my wrist.