Losing weight and getting in shape can be challenging. Often, the psychological aspects of fitness, such as boredom and procrastination, go unaddressed by traditional advice from doctors, making it difficult to stick to a fitness program. However, recent research introduces a simple and fun solution to increase your chances of fitness success: gamification.
Incentivizing Your Fitness
A study published in JAMA Internal Medicine involved 200 adults from 94 families who tracked their daily step counts using a wearable device or smartphone during a 12-week period. Participants also chose a step goal increase and received performance feedback through text or email for 24 weeks.
Half of the participants were included in a gamification arm, where they played a game with their family members, earning points and advancing through levels. This game aimed to offer social incentives such as collaboration, accountability, and peer support, in addition to encouraging physical activity.
The results revealed that participants who turned fitness into a game were more likely to achieve and surpass their goals. In comparison to the control group, the gamification group attained step goals on a greater proportion of their tracked days and had a greater increase in average daily steps.
Although physical activity did decline during the 12-week follow-up period for the gamification group, it remained higher than that of the control group in terms of daily goal achievement and overall average daily steps.
Implementing Fitness Gamification
To gamify your fitness routine, try the following tips:
- Compete with loved ones or friends: Engage in friendly competition with your spouse, friends, children, or coworkers.
- Monitor your progress: Track various aspects of your fitness journey, such as your daily step count, days of exercise, and calories consumed.
- Set clear goals: Establish explicit objectives and hold yourself accountable for achieving them.
- Earn points and advance through levels: Create a system for gaining points and progressing through levels to motivate yourself. For example, you might receive 10 points for each day you reach your step count goal, and after earning 100 points, you move up a level.
- Reward yourself: Treat yourself when you advance a level, whether it be buying yourself a gift or carving out some extra relaxation time. You could even pool resources with competing friends to provide weekly rewards for the winner.
By adding elements of gamification to your routine, you can enhance your fitness experience and reach your goals more rapidly.
