The phrase “counting your steps” seems nearly ubiquitous in the health and wellness world. What began as simple step-tracking has evolved into an ecosystem of wearable technology that monitors resting heart rate, heart rate variability, sleep quality, activity levels over time, and more.
Skepticism about wearable tech was once common. The idea that staying active and letting the body do its work should be enough has its appeal. But as these tools have advanced, they’ve become powerful motivators — helping users set goals, maintain habits, and stay consistent. And getting started no longer requires a major investment.
As smartwatches, fitness bands, and platforms like Whoop have gained popularity, so too has the body of research evaluating their usefulness. Encouragingly, several studies point to tangible health benefits.
A Brief History of Wearable Tech
Interest in step-counting dates back further than many might expect. According to Sports Medicine, Leonardo da Vinci is credited with designing one of the first mechanical step counters. In 1788, Thomas Jefferson commissioned a Parisian watchmaker to create a pedometer — a device designed to count steps — and sent a version to James Madison.
The pedometer, as described in the journal, “was worn in a vest pocket, and had a lever arm which was tied to a string that passed through a hole in the bottom of the vest pocket. The other end of the string was tied to a strap below the knee, and walking caused it to pull on a lever arm attached to gears.”
This early wearable worked by using the natural motion of walking to activate gears within the device and track steps mechanically — a primitive but innovative precursor to the digital trackers of today.
Thankfully, modern versions are far less cumbersome. The “10,000 steps a day” concept first emerged in Japan after the 1965 Olympics, but interest in digital fitness tracking skyrocketed after 2010. Fitbit sales jumped from 58,000 units in 2010 to over 21 million by 2015. Today, more than 100 companies offer wearable devices, many in the form of sleek, multi-functional watches.
The Science Behind the Wearables
In 2023, a review in Circulation Research examined hundreds of randomized controlled trials on wearable fitness tech. The conclusion: these devices are consistently linked to increased physical activity, especially step count. This matters, considering that low physical activity is a well-documented risk factor for premature mortality.
A 2022 review of studies in The Lancet Digital Health found that wearables led to, on average, 1,800 additional steps per day, about 40 extra minutes of walking, and modest weight loss (around 1 kg). While 1,800 steps may not sound dramatic, for those with demanding schedules, it can represent a meaningful shift toward better health.
The real power of wearables lies in promoting small, sustainable changes. Whether it’s walking more, improving sleep hygiene, or remembering to stand up during the workday, consistent behavior change is what drives long-term outcomes.
Choosing a Fitness Tracker
Earlier this year, The Verge published a list of the best fitness trackers — with options ranging from $50 to $400. Each offers distinct features, and choosing the right one depends on individual goals and preferences.
Key considerations include waterproofing, battery life, app interface, and design — style often plays a bigger role in daily wear than expected. For hands-on help, visiting a local fitness or outdoor gear store can be a great place to start.
Wearable technology won’t do the work on its own. Movement, rest, and nutrition still require commitment. But today’s tools can make it easier to build habits, stay accountable, and measure progress along the way. In an era where staying healthy can feel increasingly complex, it’s worth embracing the tools that help simplify the path forward.
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