Fitness trackers are everywhere—from watches and rings to high-tech bands that log your every move. They promise accountability, accuracy, and motivation for anyone on a health journey. But can too much number-chasing actually sabotage your well-being?
We asked obé’s director of programming (and fitness expert) Melody D. to weigh in on how fitness trackers can help or hinder your progress. Let’s break down the pros, cons, and best practices so you can decide whether your tracker is your best friend or a possible frenemy.
Why Are Fitness Trackers So Popular?
The fitness tracker market is huge, and it’s still growing. Between 2025 and 2029, it’s estimated to grow by nearly 6%—that means that by 2029, it’ll be a 56.92 billion dollar business.
It’s safe to say that fitness trackers are popular. 41% of US adults between the ages of 30-39 are currently using some type of fitness tracker—the most popular types being fitness bands and smartwatches, followed by activity monitors, rings, smart glasses, and smart clothing. (Yes, smart clothing!)
But why? Why are nearly half of all US adults interested in tracking their activity? According to Melody, it helps people stay mindful of their health. “Whether it’s tracking steps, workouts, or sleep, they give you a clear picture of your habits and progress,” she says. “Plus, there’s something super motivating about seeing those numbers add up or hitting a goal—it’s like a little win every day. They’re a great way to stay on track and feel more connected to your wellness journey.”
If you’re in the minority of people who haven’t yet used a fitness tracker, you may wonder what they are and how they work. Essentially, activity trackers use accelerometers to translate body movement into data, providing you with snapshots of how much you’re moving throughout the day. They also provide key insights into your workouts.
You may be able to learn what your average heart rate was during your HIIT class, or perhaps how many calories you burned while dancing your butt off in a Dance Cardio class. These insights can be motivating by gamifying fitness—you want to “close your rings” or respond to that notification that encourages you to “get moving!”
The Benefits: Why Fitness Trackers Can Be a Game-Changer
1. Consistency & Motivation
“Fitness trackers can be game-changers when it comes to staying consistent and motivated in your health journey,” says Melody. The gentle buzz on your wrist or the ring that lights up can remind you of goals throughout the day and encourage you to make healthier choices—like taking the stairs instead of the elevator.
2. Increased Activity
According to Melody, “People using fitness trackers take about 1,850 more steps per day on average compared to those who don’t.” That’s nearly an extra mile a day! Those steps add up over time, translating into better cardiovascular health and a boost in daily calorie burn.
3. Real-Time Feedback
Trackers provide immediate data—whether it’s steps, heart rate, or sleep metrics. This can help you set and crush SMART goals (specific, measurable, achievable, relevant, time-bound) without second-guessing your progress.
4. Community & Friendly Competition
Many devices have social features, letting you join challenges or compare step counts with friends. This can be beneficial, according to Melody. “Research shows that friendly competition can boost activity levels by up to 27%!” That means you could turn your lunchtime stroll into a fun, healthy race between you and your besties.
5. Long-Term Habit Building
By offering consistent data, fitness trackers can help you develop sustainable habits. Small adjustments—like walking a little more each day or going to bed earlier to improve sleep metrics—can lead to big payoffs over time.
READ MORE: Fact Check: Can You Really Form a New Habit in 21 Days?
The Downsides: Where Fitness Trackers Might Fall Short
1. Too Much Focus on Numbers
“Sometimes, people can get a little too caught up in hitting certain metrics, like steps or calories burned, and lose sight of the bigger picture—like how their body actually feels,” warns Melody. Forcing yourself to walk in circles at 11 p.m. to hit 10,000 steps can lead to burnout or injuries if your body really needs rest.
2. Accuracy Isn’t Perfect
“Trackers are great, but they’re not 100% accurate,” says Melody. Studies show that step counts and calorie estimates can sometimes be off by as much as 20%. So, if you’re tracking food intake or calorie burn down to the last number, you might not be getting the full picture.
3. Possible Burnout or Pressure
Missing daily “rings” or step goals can become demotivating instead of inspiring. “Imagine having a busy day where you can’t squeeze in a workout, only to be reminded by your tracker that you didn’t ‘close your rings,’” Melody shares. That kind of pressure can dampen the fun of staying active and add unnecessary stress to hitting your goals.
4. Privacy Concerns
Trackers collect data on your movements, heart rate, and sometimes even sleep patterns. If data-sharing makes you uneasy, this might not be the best route for you.
5. Costs & Maintenance
Some devices can be pricey and may require monthly subscriptions for premium features. Plus, remember to keep them charged—yet another item on your to-do list.
Guidelines for a Healthy Relationship with Your Tracker
We asked Melody for her top tips and guidelines to help you get the most out of your fitness tracker without it running the show. Here are her top 5 nuggets of advice:
- Focus on Trends, Not Perfection: Look at long-term patterns rather than obsessing over daily numbers. Consistency over time is what matters most.
- Don’t Let Numbers Define You: Your worth isn’t tied to hitting 10,000 steps or burning a specific number of calories. Use the data as information, not validation.
- Set Realistic Goals: Use the tracker to support achievable, personalized goals rather than chasing arbitrary metrics. Bonus points: try obé’s new goal-tracking feature to set new goals around consistency, getting stronger, or changing body composition—no fitness tracker required.
- Listen to Your Body: If your tracker says you’re rested, but you feel exhausted, trust your body over the device. It’s a tool, not your boss.
- Take Breaks: If you find yourself overly fixated on the numbers, take a day (or two!) off from tracking to reconnect with how you feel without it. This is especially helpful when you know you’re going to have a super stressful day—whether it’s back-to-back-to-back calls in the office or a red-eye travel day.
The key is to let the tracker enhance your journey—not control it!
The Bottom Line on Fitness Trackers
“Fitness trackers are tools, not rules. They can be great for building awareness and consistency, but it’s important to use them in a way that supports your overall well-being—not stresses you out!” says Melody.
Use them as helpful guides, not the ultimate authority. Listen to your body first—health is about balance, not hitting every number.
READ MORE: 3 Ways Movement Improves Body Image for Women
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