Modern technology gives us many things.

The Dos and Don’ts of Using Tech to Stay Fit and Healthy


Tech is becoming more and more advanced every day. It’s now possible to do almost everything with the help of technology, from ordering groceries or takeout online to tracking the calories you’ve consumed.

While tech can undoubtedly help you reach your health and fitness goals, most people don’t realize it can also have the opposite effect.

Here, we’ll discuss the tech-based practices for fitness and health that you should stay away from and the ones you should adopt.

Tech Dos to Stay Fit and Healthy

1. Use an App to Track Your Calorie Intake

Apps like MyFitnessPal are handy when it comes to tracking all the meals, drinks, and snacks you consume throughout the day.

Losing weight depends heavily on your calorie intake, sometimes more than exercise. That healthy olive oil or salad dressing packs more calories than you may think. That’s why many people are shocked to discover what’s actually in the food they’re eating.

When you’re able to view this data in real-time, be it how much water you’ve consumed, what food you’ve eaten or how much exercise you’ve done for the day, it encourages you to stick to your goals.

Download: MyFitnessPal for Android | iOS (Free, subscription available)

2. Look Online for New Fitness Opportunities

The Body Coach TV YouTube channel homepage

Over the past few years, online exercise classes and guided workouts have soared through the roof. There is an endless supply of fitness opportunities online, making it difficult to come up with an excuse not to exercise.


Whether you’re not comfortable joining the gym yet or you only have 15 minutes to exercise during your lunch break, there’s always something you can find online.

If you feel like you’re stuck in your boring, old exercise routine, why not check out some free online exercise classes you can do with the whole family? The YouTube channel, The Body Coach TV, is famous for its wide range of workouts on offer, from yoga to home fat burners.

Read More: Free Online Exercise Classes to Do With the Whole Family

3. Put Your Phone Aside While Eating

It’s common these days to stare at the TV or your smartphone while you unknowingly gobble up way too much food.

When you’re eating a meal, whether alone or with others, it’s best to take a break from all screens. By focusing only on the meal, you’ll be likely to eat less.

Putting away your phone will also ensure that when you’re enjoying a meal with a friend or loved one, you can focus on the conversation and have a good time.

4. Join Virtual Health Challenges

Run The Edge Run the Year website

Choosing to participate in an online health challenge is a great way to stay excited about your fitness goals. It’s easier for you to move forward with your goals when you have a support system in place, like an online community.

You can choose from a ton of virtual challenges. If you’d like to be more positive and balanced in your life, why not try a 30-day yoga challenge? Or if you want something more fun, Run The Edge: Run the Year is a great challenge too. The goal of this challenge is to run or walk 2022 miles in the year 2022.

Tech Don’ts to Stay Fit and Healthy

1. Don’t Take It to the Extreme

Provided that you’re using a calorie counting or exercise tracker app, it’s best to take a break if you find yourself becoming overly obsessed. It’s not healthy to be fixated on the numbers as this can lead to an unhealthy relationship with food.

When you’re using an app like MyFitnessPal, you need to remember that these tools are simply guides, so it’s best to focus on how you feel instead of relying on the data alone.

Calorie counting apps have their pros and cons, so if you find yourself stressed out, it’s time to look for a different method.

2. Don’t Spend Too Much Time Online

working in a cubicle

Tech is great in many aspects of life. However, that doesn’t mean it doesn’t have its disadvantages when it comes to staying fit and healthy.

Spending most of your day in front of a screen can mean you have less time to focus on your fitness and health goals.

It’s crucial to limit your screen time because spending hours scrolling social media can make you feel bad about yourself. Don’t give up on your goals; instead, put your phone away and go for a walk, do some meditation, or meet up with a friend for a bike ride.

There is a range of free break reminder apps, such as Focus Keeper, that you can download to ensure you’re not mentally and physically burning yourself out.

Download: Focus Keeper for Android | iOS (Free, in-app purchases available)

3. Don’t Hastily Follow Anyone’s Advice

Before blindly following advice about a new diet or workout routine that you saw on social media, keep in mind that the person sharing it might not be qualified.

Because there is so much nutritional information and fitness ideas available online these days, it’s difficult to tell what’s reliable and what’s not.

Remember that just because a social media influencer has millions of followers doesn’t mean what they’re eating or how they’re exercising is adequate for you.

Steer clear of people who’re seen as online influencers and rather take advice from registered dietitians and professional personal trainers.

4. Don’t Scroll Excessively Before Bedtime

using phone during bedtime

It’s always a good idea to put your phone aside at least an hour before you plan to sleep. Why? Well, people who use their phones to scroll through social media excessively before bedtime can find it harder to fall asleep and get less sleep during the night.

When you use tech, such as your phone, TV, or tablet, right before going to bed, you don’t give your brain enough time to relax. Plus, your phone emits blue light that interferes with your circadian rhythm.

Related: Reasons Why Sleeping Next to Your Phone Is a Bad Idea

Experts believe that there’s a connection between getting enough sleep and your overall health and fitness. Lack of sleep can increase your appetite, and losing sleep can result in you having less energy to do regular exercise.

While your screen time can negatively affect your sleep, there are a few unusual ways you can use your smartphone to fall asleep.

Use Tech to Boost Your Health and Fitness Journey, Not Discourage It

Technology provides you with so many essential tools to improve your health and fitness. However, it can negatively impact your goals without you even realizing it.

Now that we’ve gone through the dos and don’ts of using tech to stay fit and healthy, remember to utilize tech to your advantage to reach your goals. Be sure to avoid any tech-based activities that could work against your success.

woman standing in bedroom holding exercise mat and using smartphone
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