It's estimated that more than 1 in 5 American adults now use a wearable biotracker of some kind, including watches, rings, patches, earbuds, clip-on devices and smart clothing. Whether someone's trying to lose weight, get more fit, sleep better or monitor a chronic medical condition like high blood pressure or diabetes, there's a wearable device that can offer relevant information. But there are also questions about whether having access to all this information is actually making us fitter and healthier — and whether there's a danger of too much information being potentially harmful.
Keeping people on track
As with a lot of new technology, there are good uses and some not-so-good uses. When utilized appropriately, these products can help people manage medical conditions or become more aware of their health and fitness. "Overall, I find the use of health/fitness trackers to be positive," says Seth Creasy, PhD, a metabolism and obesity researcher at the University of Colorado. "Trackers help individuals monitor their behavior or health, which can help bring awareness to areas of health that need to be improved. Trackers can also help with motivation and goal setting."
For instance, if you're aiming to walk at least 10,000 steps a day and you look at your tracker and see you've walked only 8,000 steps, it may inspire you to go out and walk 2,000 more. Trackers may also nudge people toward their goals by offering reminders or digital incentives such as badges, in-app competitions, or the quest to "close the rings" on Apple Watches by meeting daily goals.
A literature review published in the Lancet Digital Health Journal found that across short-term studies of almost 164,000 participants, the use of an activity tracker improved physical activity by an average of 1,800 extra steps and about 40 minutes more walking each day.
Many people also have health wearables recommended by their doctors to help manage chronic conditions. Continuous blood sugar monitors, for example, mean that people don't have to prick their fingers to check glucose levels. "These devices will never replace the medical expertise of a physician," says Creasy, "but they do provide useful information outside of those visits."
The downsides
But while there are undeniably many benefits, studies have pointed to a number of potential hazards as well.
The first issue has to do with accuracy. "The trackers can be accurate for certain metrics like steps, time in bed and heart rate," says Creasy, "but they aren't able to measure these things accurately all the time." For example, wearables sometimes struggle to detect the difference between sleeping time and sedentary behavior — a meaningful distinction, since sedentary time is generally considered a negative health behavior, while sleep is a positive one.
Another problem is how people understand and use the data. "Information viewed in isolation doesn't provide the complete picture," says Jessica Matthews, a professor of integrative wellness at Point Loma Nazarene University. "What's important is that one piece of information be used as part of a greater whole."
The psychological toll
Perhaps the biggest potential problem is how wearables can affect psychological health. There's a tendency for some people to fixate on the information their tracker provides and become overly reliant on it. For perfectionists, failing to meet fitness or sleep goals can cause feelings of stress or failure.
Monitoring calories can help some people lose weight, but for others an ongoing stream of data may worsen eating disorders by encouraging a constant fixation on diet. Similarly, "for some people, exercise can become compulsive in a very unhappy way," says Matthews.
Phil Lane, a psychotherapist in New Jersey, recommends that people prone to anxiety — especially over health issues — check with a mental health professional before deciding to use a tracker, as the devices might make matters worse.
Signs of over-tracking
"I use them myself, and I recommend them in my practice," says Haley Perlus, PhD, a sport and performance psychology expert. "But when we become too attached, too reliant, we lose self-reflection. We need to assess how we're feeling instead of relying on a device." Signs of over-reliance include being unable to leave the house without the device, or believing a workout doesn't "count" because you weren't wearing a tracker.
"It's a red flag if you're looking at these numbers for an unnecessary amount of time," adds Lane. "That's not helpful, and it can get in the way of living your life."
Tips for tracking smart
· One goal at a time: Today's technology can monitor so many things that the possibilities can feel overwhelming. Pick one area to focus on — sleep, steps, stress or diet — and start there.
· Choose the right product: If improving sleep is your priority, look for a tracker that measures sleep accurately. If you mainly want to count steps, a simple pedometer may be all you need.
· Have a plan for the data: Capturing data alone won't make you healthier. Use the information to change habits — let app reminders prompt you to move, or follow sleep tips when your numbers dip.
· Listen to your body: "You don't want to have the information from a tracker overtake your awareness," says Matthews. "Ask yourself, 'How am I feeling today?' The body knows when it's tired."