Many new smartphone apps are focused on the “gamification” of your fitness routine. In fact, apps that are not primarily fitness-focused are sometimes leading the technological charge to get people moving. Look no further than the overwhelming success of Pokemon GO for proof. The relationship between technology and health is getting stronger every day, and it will only continue to expand as more people use these products and technology advances.
Is this a good thing? For people who may otherwise be leading fairly sedentary lifestyles, the answer is yes — at least in the short term. But more questions remain in terms of such technology’s long-term effects. For example, are these apps overlooking any essential elements that would encourage users to maintain higher activity levels over time?
First, let’s take a look at why these products are so effective at promoting physical activity:
— They are fun. Every personal trainer or group fitness instructor tries to find the appropriate balance between a workout’s effectiveness and its “fun factor.” Programs that gamify fitness certainly have the latter element down, which is important since anything that gets people moving more than they were the day before is a positive force that should be embraced. Do you, your spouse or your children enjoy wandering the neighborhood looking for Pokemon, such as snorlax or vaporeon? Then go for it! The movement is infinitely better than another evening in front of the TV or computer screen and the game offers an opportunity for valuable family time, even if there may be more effective physical activity options out there.
[See: 13 Fun Sports That Burn Calories.]
— They provide incentives. The first element of incentivizing is outlining well-constructed goals; any type of game play does this by definition. Pokemon GO is no exception. Finding a Pokemon, beating a boss or reaching the next level — they all represent a goal achieved and an incentive obtained. The fitness benefit is just an added bonus.
— They are social. Social support has long been touted as a driving force behind long-term exercise adherence. There are two key reasons for this. First, friends who support you and participate alongside you make bettering yourself a whole lot more fun. Second, accountability can be very motivating. Think of the people who opt to meet a neighbor for an evening walk rather than going it alone; they know that someone else is counting on them makes them more likely to succeed. Whether you’re enrolling in a fitness class or competing with your friends in Pokemon GO, participating in group activities can increase your chances of maintaining the activity over the long haul.
[See: How to Be the New Kid in Fitness Class.]
Now let’s consider the potential downfalls. Many Pokemon GO players see a substantial increase in their daily step counts after downloading the app, but most users report a return to their pre-download totals within two weeks of getting started. Why is the increase so fleeting? The most obvious answer is that this is the nature of these types of games. Users play obsessively for a short time and then move on to the next craze. Remember Candy Crush, Temple Run and Flappy Bird? But you can counter this tendency with a little forethought. Here are my tips for transforming any game or app into part of a successful long-term fitness regimen:
— Continuously but gradually up the intensity and plot your progression. If a fitness program — or game or app — does not specify how hard you’re supposed to work and how to keep getting better, your participation is likely to fall off quickly. To avoid that reaction, develop a plan to gradually make your exercise regimen tougher over time — even if that involves simply walking faster or farther as you hunt for Pokemon.
— Notice what you like about the game’s benefits. While goals and incentives are a built-in element of game play, those rewards are merely extrinsic, meaning that they come from something or someone outside of yourself. True lifestyle change requires the gradual implementation of intrinsic rewards, where the reward comes from within. For example, exercising because you crave how strong it makes your body feel or appreciate how it relieves stress — not simply because you want to beat your buddy’s score. A phone app itself might not accomplish this, so consider what you’re getting from the game as the thrill wears off.
— Introduce variety. Variety ties directly back to having fun. That’s why experts often recommend trying new group fitness classes or incorporating new sports or exercise modalities into your routine. More importantly, though, a well-rounded program should address all essential elements of fitness, including core strength and stability, muscular strength and endurance, aerobic fitness, flexibility and balance. Either find new games or apps that can round out your routine, or be sure to supplement your technologically-based regimen with other exercises for the best results.
Again, anything that gets you moving more than yesterday is unquestionably a good thing. That’s why Pokemon GO was such a phenomenon in both the gaming and fitness worlds; users were typically less active than the general population, which meant that the game reached a previously untapped market. Even for players who were active before the game’s launch, spending an extra evening out walking each week was still a meaningful increase in activity.
[See: Easy Ways to Get 10,000 Steps Per Day.]
That said, a game like Pokemon GO will not provide everything you and your family need to get and stay active. For a lifetime of fitness, you need to bring certain things to the table to maintain your motivation and establish long-term adherence, including variety and progression. Of course, if you’re in it just for the occasional snorlax, don’t let me stop you from reaching your goal.
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How to Gamify Your Fitness Routine originally appeared on usnews.com
