Wearable Technology Can Help People With Type 2 Diabetes Stay Physically Active

The most difficult aspect of any exercise routine is maintaining it over time. Approximately half of people who begin an exercise programme give up within six months.

However, our recent research showed that wearables, including smartwatches, do more than encourage people to begin exercising: users were seven times more likely to remain active after six months than people who did not use a smartwatch.

Our research looked specifically at adults recently diagnosed with type 2 diabetes. Physical activity is central to managing type 2 diabetes because it can regulate blood sugar, promote cardiovascular health and enhance quality of life.

Despite this, roughly 90% of people with type 2 diabetes do not meet the recommended weekly physical activity levels. Frequently reported obstacles include limited motivation, uncertainty about which activities are safe and insufficient personalised support.

We evaluated a new method designed to address these barriers through wearable technology and remote coaching. People taking part in a remote coaching programme supported by a smartwatch were 10 times more likely to begin an exercise routine than those receiving remote coaching alone.

The study included 125 UK and Canadian adults aged 40–75 who had recently received a type 2 diabetes diagnosis. Every participant collaborated with an exercise specialist to create an individualised six-month physical activity plan.

The plans aimed to progressively increase both moderate-to-vigorous exercise, with a goal of 150 minutes each week, and everyday lifestyle activity. Participants received support remotely by telephone or video call.

Half the participants were randomly allocated wearable technology to support their tailored activity plans. The smartwatch included movement and heart-rate sensors, a mobile app for monitoring activity, and personalised text messages informed by recent progress. Participants could also contact their coach, receive real-time feedback and amend their activity plans when needed.

The findings were notable. In comparison with the control group, participants given a smartwatch were ten times more likely to establish regular exercise, seven times more likely to remain active at six months, and three times more likely to still be active after one year - including after support had finished.

By the end of the programme, more than 50% of the smartwatch group met the recommended activity levels. Just 17% of the control group did so.

Participant feedback indicated that flexible plans, individualised messages and the smartwatch data were important sources of motivation. Although some people initially encountered difficulties with the technology, most adjusted rapidly.

These results add to the increasing evidence that wearable technology can support people to become, and remain, more physically active. Although our study involved people with type 2 diabetes, comparable advantages have been found among the general population.

For instance, one trial reported that inactive adults aged 45–75 who received pedometers and walking guidance increased their daily steps by about 660 after 12 weeks, compared with a control group. Pedometer recipients also remained more active three years later.

Wearable technology has developed considerably since then. Today’s smartwatches can record a broader selection of measures than steps alone, including heart rate and activity intensity.

A 2022 systematic review and meta-analysis examining more than 160 randomised controlled trials concluded that fitness trackers and comparable devices increased physical activity by an average of about 1,800 steps a day. Crucially, the longest-lasting gains were seen when wearables were combined with tailored feedback or behavioural support.

Taken together, this research indicates that wearables may be valuable tools for sustained behaviour change and could help people adhere more successfully to their fitness goals.

Wearable fitness trackers can be extremely useful, but only when they are used with purpose. Our findings, alongside evidence from other studies, suggest that wearables work best when they enable people to use established behaviour-change strategies.

Here are evidence-based ways to make the most of your device:

1. Set realistic, specific goals

Decide precisely when and how you will be active. Apps can support you in setting daily or weekly goals. Evidence suggests that turning broad intentions, such as "get fit", into smaller and clearly defined actions makes it easier to remain motivated and prevents feelings of being overwhelmed.

2. Schedule activity and stick to it

Use reminders or calendar notifications to establish a consistent routine. Regularity helps form habits, while planned activity makes it less likely that you will miss exercise because you forgot or failed to prepare.

3. Track your progress

Keeping an eye on your activity can help maintain both motivation and accountability. By demonstrating that your efforts are having an effect, this feedback can increase your sense of control and responsibility.

4. Use small rewards

Many devices offer functions such as badges and streaks to reinforce progress. Recognising small achievements creates a sense of accomplishment, encouraging you to continue and helping to establish enduring habits.

5. Share with others

Sharing your progress with a friend or coach can strengthen commitment. When other people know about your goals, it may raise motivation, provide encouragement and help you deal with difficulties.

6. The tracker is a tool, not the solution

A tracker will not alter behaviour by itself. Its benefit comes from the way it supports your objectives and assists you in developing habits that last.

These approaches are not solely about creating short-term change: they foster motivation, confidence and routine, all of which are important for sustaining healthy habits over time.

Our findings demonstrate that wearable technology, when used within a structured and supportive programme, can have a meaningful effect - particularly for people managing conditions such as type 2 diabetes.

Combining wearable technology with personalised coaching and established behaviour-change techniques may give you a stronger chance of maintaining your physical activity goals.

Matthew Cocks, Reader, Exercise Physiology, Liverpool John Moores University and Katie Hesketh, Assistant Professor in Exercise Prescription, University of Birmingham

This article is republished from The Conversation under a Creative Commons licence. Read the original article.