Combining step tracking with mindfulness practices in a single app could be the key to sustainable fitness habits, according to new research showing this dual approach significantly increases both physical activity levels and long-term exercise motivation.
At a Glance
- A University of Bath study found that people using mindfulness alongside step tracking exercised 76 more minutes per week than those using step tracking alone
- Mindfulness app users reported stronger intentions to continue exercising, suggesting better long-term adherence to fitness routines
- Apps like Fitbit, Headspace, and Alleo offer complementary tools for tracking physical activity while supporting mental wellbeing
- For older adults, these dual-purpose apps can help address emotional challenges while improving physical health
- Free resources are available, including mindfulness sessions from the Medito Foundation designed specifically to support physical activity
The Science Behind the Mindful Movement Connection
Recent research from the University of Bath’s Centre for Motivation and Behaviour Change has revealed compelling evidence for combining step tracking with mindfulness training. The study, published in the journal Mental Health and Physical Activity, followed 109 adults in England who weren’t meeting recommended activity levels. All participants aimed for 8,000 steps daily over 30 days, but the results between the two test groups proved significantly different.
Participants using mindfulness alongside step tracking increased their activity by 373 minutes of moderate exercise weekly, compared to just 297 minutes in the steps-only group. More importantly, those practicing mindfulness reported stronger intentions to continue exercising after the study concluded – a critical factor for sustainable behavior change that often eludes traditional fitness approaches.
Popular Apps Combining Physical and Mental Wellness
Several established fitness platforms are already incorporating elements of this dual approach. Fitbit, for instance, tracks steps, distance, calories burned, and sleep patterns through wearable devices that sync with your smartphone. This comprehensive monitoring helps users develop greater awareness of their daily activity patterns, the first step toward meaningful change.
Headspace represents the mental wellness side of the equation, offering guided meditations that complement physical fitness routines. While not primarily a step tracker, its focus on mental wellbeing addresses a crucial component of overall health that traditional fitness apps often overlook. The app provides structured meditation courses designed to reduce stress, improve focus, and develop greater emotional awareness.
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Supporting Emotional Health Through Movement
For adults over 40, particularly those experiencing life transitions like becoming empty nesters, the emotional benefits of these dual-purpose apps may be especially valuable. Apps like Alleo offer personalized plans and AI coaching specifically designed for emotional regulation alongside physical activity tracking. These tools help users identify emotional patterns and develop healthier responses through guided practices.
Recommended practices include body scan exercises that increase awareness of physical sensations, scheduled mindfulness check-ins throughout the day, and journaling prompts that help process emotions arising during physical activity. These techniques create a positive feedback loop – as emotional awareness improves, motivation for physical activity increases, which in turn supports better emotional regulation.
Getting Started with Mindful Step Tracking
For those interested in trying this integrated approach, several free or low-cost options exist. The mindfulness sessions created for the University of Bath study are available for free via the Medito app. These sessions were specifically designed to complement physical activity tracking and are backed by research showing their effectiveness for increasing movement motivation.
StepsApp Pedometer offers a simple, user-friendly interface for tracking daily movement without requiring a wearable device. MyFitnessPal provides comprehensive tracking of both diet and exercise, with an extensive food database that helps users understand the relationship between nutrition and activity levels. For those who enjoy social motivation, Strava connects runners and cyclists for friendly competition and community support.
The key to success with these tools lies in consistency rather than perfection. Begin with realistic goals, such as adding 500 additional steps daily or completing a five-minute meditation before walking. As the research shows, the mental component may ultimately prove more important for long-term adherence than the physical tracking alone.
