Posted on March 09, 2017 by Jenny Cromack

Are Activity Trackers Worth It?

In today’s world using a ‘FitBit’ or fitness tracker to measure your steps and gain an idea about how many calories (kcal) you are burning during day-to-day activities is the easiest option. I have a couple of problems with this, firstly not everybody is in a position to be able to afford such a device. Secondly, if you are aiming to attain the recommended 10,000 steps a day, how will this actually benefit your health or fitness? My point is what is actually scientifically proven about 10,000 steps that would make me choose to buy a fitness tracker.  After all I am a stereotypical Yorkshireman who is not easily persuaded to put his hands deep into his pockets.

For those of you who inclined to agree, I am going to use some previously published work by (Ainsworth et al, 1993) to give you an idea about how many calories you burn during different activities. Some activities will be things we take for granted each day, and other will slightly more unique activities that may or may not concern yourself. I will add the reference to the bottom of the blog so you can have a look and see for yourself how calories do  you burn during these activities.

Calculating the Cost Of Activity

Instead of calories I will be writing down energy cost in METs. 1 MET is defined as the resting metabolic rate, that is, the amount of oxygen consumed at rest. To work out energy expenditure per hour the equation is METs × Body Mass. For example a 70kg individual running at a rate equal to 5 METs would be burning 350 kcal per hour, simple.

How Many Calories Do You Burn…..

Right, so here are some activities, there is going to be some random, funny and downright weird activities in the following, here goes:

(Kcal value will be for a 70kg individual completing the activity for 30 minutes)

Cycling 12-13.9mph (leisure, moderate effort) = 8 METs, 280kcal

Dancing (slow – waltz, foxtrot etc.) = 5.5 METs, 193kcal

Sweeping floors = 2.5 METs, 88kcal

Standing washing the dishes = 2.3 METs, 81kcal

Carpentry (sawing hardwood) = 7.5 METs, 263kcal

Digging or Spading flower beds = 5 METs, 175kcal

Sitting at a desk (reading or writing) = 1.8 METs, 63kcal

Playing the drums = 4 METs, 140kcal

Milking cattle by hand = 3 METs, 105kcal

Fire fighter (climbing a ladder with full gear on) = 12 METs, 420kcal

Running upstairs = 15 METs, 525kcal

Showering and drying with a towel after = 4 METs, 140kcal

Sky diving = 3.5 METs, 123kcal

Using crutches = 4 METS, 140kcal

Swimming (breaststroke general) = 10 METs, 350kcal

… I know these aren’t all your ‘everyday’ activities but hopefully you find some slightly amusing and also look further into how much energy you are expending when doing something that you thought would have non beneficial to your energy expenditure. One final consideration would be, if you started doing more ‘day to day’ activities in addition to structured exercise, would you need a fitness tracker to tell you how active you have been?

Here is the reference for the journal:

  • Ainsworth, B.E., Haskell, W.L., Leon, A.S., Jacobs Jr, D.R., Montoye, H.J., Sallis, J.F. and Paffenbarger Jr, R.S., 1993. Compendium of physical activities: classification of energy costs of human physical activities.Medicine and science in sports and exercise, 25(1), pp.71-80.