[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/share-dev.upmc.com\/2016\/04\/how-to-use-your-fitness-tracker\/#Article","mainEntityOfPage":"https:\/\/share-dev.upmc.com\/2016\/04\/how-to-use-your-fitness-tracker\/","headline":"You’ve Got A Fitness Tracker \u2014 Now What?","name":"You’ve Got A Fitness Tracker \u2014 Now What?","description":"So you've got a new fitness tracker. Find some useful tips and tricks to get started and make the most out of your new device.","datePublished":"2016-04-14","dateModified":"2020-01-03","author":{"@type":"Organization","@id":"https:\/\/www.upmc.com\/services\/sports-medicine-regions","name":"Sports Medicine","url":"https:\/\/www.upmc.com\/services\/sports-medicine-regions","sameAs":"https:\/\/share-dev.upmc.com\/sports-medicine\/","parentOrganization":"UPMC"},"publisher":{"@type":"Organization","name":"UPMC HealthBeat","logo":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2016\/03\/fitness-tracker-scaled.jpg","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2016\/03\/fitness-tracker-scaled.jpg","height":1366,"width":2048},"url":"https:\/\/share-dev.upmc.com\/2016\/04\/how-to-use-your-fitness-tracker\/","about":["Fitness","Living and Wellness"],"wordCount":392,"keywords":["fitness","fitness tracker","gifts","Goals"],"articleBody":"So, you’ve received a shiny new fitness tracker, and you want to start using it right away. Where to start?Ron DeAngelo, M. Ed., CSCS, LAT, ATC, FAFS, Director of Sports Performance\u00a0shares some tips to help you make the most of your new gadget.Set Some Healthy GoalsIf you are a fairly sedentary person (i.e. you work an office job and sit most of the day) a good start is to aim for 10,000 steps per day. We recommend wearing your fitness tracker during your daily routines for a few days so that you’re able to get a baseline.Here are some ways to get some extra movement in during the workday:Get off the bus a stop earlyTake a walk at lunch timePrint to a printer that is far away from your deskTake the stairs (Some fitness trackers actually track floors climbed)Drink a lot of water (This is good anyway but will also force you to get up for bathroom breaks)Choose a parking spot farther away from your destinationAnd on the weekend:Plan a fun family outing to a parkWander around a museumGo to an amusement parkGo on a hike, run, or bike rideGet Some SleepMost fitness trackers these days also track your sleep cycles, which could give you some great insight if you’re feeling tired during the day. According to the National Sleep Foundation, adults should aim for 7 to 8 hours of sleep nightly.Set Movement AlertsWe’ve all heard about how sitting too much is bad for your health. Most fitness trackers have a setting that can buzz when you haven’t moved for a certain interval of time, to remind you to get up and go for a walk.Grab Your FriendsMany fitness trackers allow you to add your friends so that you can each see each other’s activities on the app or website. This can help with encouragement or accountability, or some friendly competition.Get Your Heart PumpingFitness trackers usually include a heart rate monitor\u00a0\u2014 take advantage and participate in activities that will boost your heart rate. The Department of Health and Human Services recommends at least 75 minutes a week of vigorous aerobic activity.Want more tips to help you stay healthy? Visit the UPMC Sports Medicine website."},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"2016","item":"https:\/\/share-dev.upmc.com\/2016\/#breadcrumbitem"},{"@type":"ListItem","position":2,"name":"04","item":"https:\/\/share-dev.upmc.com\/2016\/\/04\/#breadcrumbitem"},{"@type":"ListItem","position":3,"name":"You’ve Got A Fitness Tracker \u2014 Now What?","item":"https:\/\/share-dev.upmc.com\/2016\/04\/how-to-use-your-fitness-tracker\/#breadcrumbitem"}]}]