As fitness trackers became more popular, so did the idea that all you need to do to be healthy is take 10,000 steps a day. But what about distinguishing between the steps you take on a run versus steps to the fridge? Not all steps are created equal.
The other problem with the 10k step goal is the lack of medical evidence supporting it. This arbitrary number originated from a small study in the 1960s in Tokyo, where people had very different lifestyles and diets than Americans do today. Data shows a difference of 1,000 daily calories, which explains why that goal may have been sufficient back then in Tokyo, but not in the U.S. today.
National health and fitness groups and government departments – like the AHA, US Department of Health and Human Services, CDC, USDA and NIH – all recommend 150 minutes of moderate intensity activity per week to maintain good health. That’s why we went back to the basics to focus on the time that’s actually proven to improve your health – active minutes.
What are active minutes?
Motiv measures the work you put in towards your cardiovascular fitness. We track active minutes through a combination of elevated heart rate and activity. Any time you are moderately active for greater than 10 minutes, you start to accumulate active minutes. Taking a brisk walk, cruising around on a bike, and even dancing can qualify as moderately active.
When you are at 40% or above of your aerobic capacity, or taking 100 steps or more per minute – it counts as moderate activity.
Monitoring your heart rate day and night will help Motiv customize your active minutes to your fitness level.
To personalize your active minutes threshold to you, Motiv Ring measures your resting heart rate each night. For example, a 40-year-old with a resting heart rate of 65 bpm will have to get their heart rate above 111 bpms for 10 minutes or more to start earning active minutes.
Why active minutes?
Few things provide as many health benefits as regular physical activity, and the recommendation to have at least 150 active minutes a week has stood the test of time. The data suggests if you achieve 150 minutes a week you are at lower risk of chronic disease and cardiovascular events. Aside from being effective in preventing and even treating disease, the health benefits include:
- Control weight
- Reduce risk of cardiovascular disease
- Reduce risk for type 2 diabetes and metabolic syndrome
- Reduce risk of some cancers
- Strengthen bones and muscles
- Improve mental health and mood
- Improve ability to do daily activities and prevent falls, if you’re an older adult
- Increase chances of living longer
The Motiv Advantage
Motiv is taking fitness tracking beyond steps and heart rate. Active minutes encourage you to be active throughout the day and capture your contributions to health and longevity. This is what science tells us positively impacts our health.
By measuring your heart rate day and night, Motiv is able to calculate your personal fitness capacity and customize your goals. That’s why we designed Motiv to fit comfortably around your finger – so you’ll always want to keep it on. It’s these real moments in the day that contribute to your health – even the ones that don’t happen in the gym.