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Howard County, MD 50+ Expo Keynote: Tracking Wellness with Technology - AARP Maryland
Mike Lee shares his personal journey of using technology to track his health and wellness. After a health crisis in 2014 that required thyroid surgery, Lee began using various wearable devices and apps to monitor his activity, sleep, nutrition, and progress in losing weight and running long distances. Over time, Lee was able to lose 75 pounds and run 628 miles in one year through diligent self-tracking with devices like Fitbits, Jawbone bands, and apps like MyFitnessPal and MapMyWalk. He emphasizes choosing a tracker that fits your lifestyle and taking small, consistent steps towards better habits through technology.
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Howard County, MD 50+ Expo Keynote: Tracking Wellness with Technology - AARP Maryland
- 1. Tracking Wellness withTechnology My Personal Journey Mike Lee Digital Strategy Advisor, AARP.org 50+Expo, Howard County, MD October 31, 2016 v 3
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- 3. Who is MikeLee? • At AARP Digital in D.C. for 13 years • Advises AARP’s head of digital & membership on new technologies • AARP’s “Gadget Guy” 3
- 4. “Everyday” technology with afocus on phones and wearables
- 5. 5 Surrounded by resourcesat work… Tufts / USDA / AARP Foundation MyPlate for Older Adults Denise Austin AARP Wellness Ambassador
- 6. My health crisisin February 2014 led to a transformation. 6 Photo of Mike taken Feb 2013 in Lusaka, Zambia on USAID-funded three-week mission to train vulnerable youths on digital literacy.
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- 9. February 24, 2014:Announcing on Instagram (#thyroidectomy)
- 10. February 26, 2014:After the thyroidectomy
- 11. February 26, 2014:After the thyroidectomy
- 12. February 28, 2014:Mild fever
- 13. March 3, 2014:Finally out after 9 days!
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- 15. Dr. BJ Fogg’sTiny Habits 15 Only three things will change behavior in the long term. Option A. Have an epiphany Option B. Change your environment (what surrounds you) Option C. Take baby steps
- 16. Some of myTiny Helpers 16 Drinking lots of water Eating breakfast Portions from one bowl Simple comparisons & nutrition labels
- 17. (Excerpted and adaptedfrom a 2012 Cato Institute graphic.)
- 18. JournalingMike’s Health Journalin Evernote
- 19. Journaling Food with MyFitnessPal •Manually enter food and calories • Select from database • Scan bar code • Adjust portions • Customize recipes 19
- 20. March 2014: Pseudo-anxietyattacks from calcium imbalance
- 21. 21 Calm App • Provideshigh quality guided audio meditation • Offers professionally designed programs • Can use web site
- 22. June 2014: Briskwalking all summer
- 23. 23 • Turns yourphone into a mapping pedometer • Can log calories, weight, etc • Now owned by UnderArmour MapMyWalk App
- 24. 24 Calorific App: Visualize200 calories
- 25. Listening to audiocontent on walks and runs
- 26. Types of digitalactivity trackers Omron pedometer, Moves app on iPhone, Jawbone UP move, Fit Charge HR, Polar FT 7 26
- 27. Choose your trackerby lifestyle Jawbone Misfit Flash Link, Fitbit Charge HR, Garmin Vivofit, Misfit Shine Bloom Basic Health Exercise & Sport Fashion 27
- 28. Some of Mike’sfavorites (2014-2015) Nike Fuelband, Fitbit Flex, Jawbone UP24, Misfit Shine, Garmin Vivofit28 X X
- 29. Basic, low-cost trackers(October 2016) 29 Fitbit Zip $60 Fitbit Flex $80 Misfit Flash $30 Garmin Vivofit $60 Polar Loop $80
- 30. Basic, low-cost trackers(October 2016) All under $50: Fitbit Zip, Up move, Misfit Flash, Fitbug Orb30 Xiaomi Mi Band 2 HR $40 Withings Go $80 MOOV Now $60 UNICEF Kid Power $40 Milestone Pod Shoe Odometers $25
- 31. Walking with adigital activity tracker Strap onto wrist, walk, open app to sync via bluetooth afterwards, review your data31
- 32. Sleep Tracking • Autostart & stop • Light or deep sleep • Restlessness • Wake periods 32
- 33. Fitbit app sleepreminder notification on my watch (and phone)
- 34. WiFi Weight Scales •Calculates body fat % • Manages multiple users • Scale sends weight to phone by WiFi • Trend graphs • Export to MyFitnessPal 34
- 35. Web dashboards andbeyond • Check your trends • Collect badges • Follow friends • Connect to other health services • Get coaching • Export data 35
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- 38. One year’s worthof steps38
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- 40. Some Tips • Takeyour wrist tracker off daily to let your skin breathe • Wipe off your tracker with plain water • Most trackers are not good for swimming! • Stick a piece of watch crystal protection film on the screen • Order spare button batteries where applicable 40
- 41. October 26, 2014:Couch-to-5K done!
- 42. July 27, 2015:Featured in Runner’s World – 75 lbs off!
- 43. September 2015: “Sightrunning”New York Central Park
- 44. December 2015: Myfirst full year of running, 628 miles, 12 races
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- 47. September 2016: GPSArt while training for the Richmond Marathon
- 48. Be digital; behealthy! Mike Lee Twitter @curiouslee http://instagram.com/curiouslee #thyroidcuriouslee #runningcuriouslee http://aarp.org/mobile Find Mike online…48
- 49. Learn More atAARP TEK Academy http://aarptek.org 49
- 50. Learn More atAARP TEK Academy http://aarptek.org 50
- 51. Learn More! AARP TEKAcademy http://aarptek.org 51
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- 54. Status of MajorFitness Tracker Brands (October 2016) • Fitbit - Market leader • Apple – Phones & Apple Watch with special Nike Edition • Samsung – Phones & exclusive tracker bands • Google – G-Phones, partners’ phones & Android Wear watches • Garmin – Many models of trackers and sports watches • Polar - Many versions of trackers and watches • Withings – Trackers and other home health devices. Acquired by Nokia. • UnderArmour – Partnered with HTC for the UA Band • Misfit – Acquired by Fossil Watch Company. Still in market. • Microsoft – Halted production of Microsoft Band • Jawbone – Halted production of UP bands • Nike – Halted production of Nike Fuel Band (with Apple now) 54
Editor's Notes
- #6 Tufts / USDA / AARP Foundation My Plate icon for Older Adults http://now.tufts.edu/news-releases/tufts-university-nutrition-scientists-provide-updated-myplate-older-adults Denise Austin, AARP Wellness Ambassador http://www.aarp.org/health/experts/denise-austin.html
- #7 Mike's Running related posts on Instagram: https://www.instagram.com/explore/tags/runningcuriouslee/ Mike's Thyroid / Health-related posts on Instagram: https://www.instagram.com/explore/tags/thyroidcuriouslee/
- #8 Mike’s Thyroid Journey https://www.instagram.com/explore/tags/thyroidcuriouslee/
- #9 Mike’s Thyroid Journey https://www.instagram.com/explore/tags/thyroidcuriouslee/
- #10 Original post: https://www.instagram.com/p/k0mjalJYUF/
- #11 Original post: https://www.instagram.com/p/k0mjalJYUF/?taken-by=curiouslee
- #12 Original post: https://www.instagram.com/p/k5p_A3pYc8/?taken-by=curiouslee
- #13 Original post: https://www.instagram.com/p/k870ROpYRh/?taken-by=curiouslee
- #14 Original post: https://www.instagram.com/p/lDmkyzpYZE/?taken-by=curiouslee
- #15 Original post: https://www.instagram.com/p/ygYekEJYZ2/
- #16 Dr. BJ Fogg speaking at TEDxTremont 2012 (17-minute video): https://www.youtube.com/watch?v=AdKUJxjn-R8#t=27 Tiny Habits web site: http://tinyhabits.com/
- #17 Eat This, Not That books and magazine http://www.eatthis.com/
- #18 Original source image on the Cato Institute blog: http://www.cato.org/blog/dematerialization-update
- #19 Digital notetaking tools: Evernote: https://www.evernote.com/ Alternatives to Evernote: http://venturebeat.com/2016/06/30/4-free-evernote-alternatives-you-should-try/
- #20 MyFitnessPal: https://www.myfitnesspal.com/ FatSecret https://www.fatsecret.com/ Wall Street Journal: “New Reasons Why You Should Keep a Food Journal” http://www.wsj.com/articles/new-reasons-why-you-should-keep-a-food-journal-1463419285
- #21 Photo: https://www.instagram.com/p/mJXpM9pYZR/
- #22 Apps for guided meditation: - Calm app https://www.calm.com/ - Headspace app https://www.headspace.com/headspace-meditation-app
- #23 Photo https://www.instagram.com/p/pkcN31JYVV/?taken-by=curiouslee
- #24 MapMyWalk (UnderArmour) http://www.mapmywalk.com/app/ MapMyFitness http://www.mapmyfitness.com/
- #25 Calorific app – What do calories look like? (Apple iOS only): http://www.calorificapp.com/ New York Times: What 2,000 Calories Looks Like http://www.nytimes.com/interactive/2014/12/22/upshot/what-2000-calories-looks-like.html
- #26 Photo: https://www.instagram.com/p/BJZMqXyhjOc/ Krista Tippett’s On Being Podcast http://www.onbeing.org/ AfterShokz bone conduction headphones are great for walking and running more safely https://www.amazon.com/Aftershokz-AS450-Conduction-Headphones-Microphone/ Audiofy app uses computer voice to read articles to you http://audiofyapp.com/
- #27 Here are some major types of digital trackers. The Omron digital pedometer plugs into your laptop or desktop computer USB port to download its data for transfer to the Omron web site where there are tools to help you analyze your trends. The Moves app is an example of a pedometer app that you can load onto your smart phone from the onboard app store. The app uses the sensors that are already part of your smart phone to provide step tracking ability. The Jawbone UP move is a basic activity tracker that can clip onto your belt, purse or other article of clothing. The device can also be inserted into a wristband to wear on your arm. The Fitbit Charge HR is a health-focused state-of-art tracker that no only measures steps, but can also track workouts, running and heart health with its integrated all-day optical heart rate sensor. The Polar FT7 is a popular exercise watch to measure calorie burn for people who work out on gym equipment. The Polar requires the user to strap a heart rate sensor around their chest. An important thing to note here is that almost all digital activity tracker devices connect to (or through a mobile app) some kind of web-based account storage so that your activity data can be safely backed-up in case you lose your device.
- #28 How to Choose the Best Fitness Tracker (2015) http://www.outdoorgearlab.com/Fitness-Tracker-Reviews/Buying-Advice Live Science Chart on how to choose an activity tracker http://www.livescience.com/49174-choosing-a-fitness-tracker.html
- #29 These are the tracking bands I have used the most in 2014-2015. They have almost all been updated with newer versions, but as will most consumer technologies, there’s nothing wrong with using last year’s (or the year before’s) model. With Fitbit going public, Misfit being acquired by Fossil Watch Company and Under Armour moving into both apps and devices, prices are going down and choice of good products is up. NOTE: The Nike Fuelbands, though fine products in their day, have been discontinued. The Fitbit Flex, Jawbone UP24 and Garmin Vivoifit have newer models for 2015-2016.
- #30 Check Amazon for current street prices and user reviews on activity trackers. Consult popular review sites such as: The New York Times Wirecutter http://thewirecutter.com/ Wareable http://www.wareable.com/ DC Rainmaker https://www.dcrainmaker.com/ Lumoid: Try activity trackers before you buy https://lumoid.com/
- #31 Check Amazon for current street prices and user reviews. Consult popular review sites such as: The New York Times Wirecutter http://thewirecutter.com/ Wareable http://www.wareable.com/ DC Rainmaker https://www.dcrainmaker.com/ Lumoid: Try activity trackers before you buy https://lumoid.com/
- #32 I’m using the Misfit Flash activity tracker here as an example to show exactly what walking with a digital activity tracker looks like. Out of the box, this particular unit has a button battery installed. Not shown is downloading and installing the app into your smartphone, setting up a user name/ password and linking your band by Bluetooth. Left to right, you see the end of the strap is passed through a small loop and then a peg is pressed into one of several holes once the fit feels good. Then start your walk. This can be indoors at the shopping mall, outdoors at the park, at the gym on a treadmill—the tracker stores your steps internally and doesn’t need a wireless connection or GPS while you are moving. Some trackers, including this one, allow you to set left or right wrist as dominant because sometimes hand movements can register steps. I haven’t found this to be a problem. Be sure to wear comfortable shoes! After your walk, hopefully it was brisk and long, open the tracker’s app on your phone and press the sync button. A few trackers can automatically sync. You can sync to your phone anywhere as long as it is close to the tracker, like within 15 feet. If the phone isn’t on wifi or a cell network, it will store your data to sync later to the internet. Then the app will show a graph of your steps and update your historic totals. The Misfit trackers do not have a web dashboard in addition to their app.
- #33 CNET How effective is your sleep tracker? (Feb 2016) https://www.cnet.com/news/how-effective-is-your-sleep-tracker/
- #35 Consumer Reports Body Fat Scale Review (2016) http://www.consumerreports.org/body-fat-scales/body-fat-scale-review/
- #36 In addition to providing a mobile app for your phone or tablet, some trackers also sync up with desktop computer web sites to provide more comprehensive data displays and other services.
- #37 Fitbit and other trackers will display celebratory badges when you hit milestones. Fitbit also sends badges by email and then you can share them to social media. The Ultimate Fitbit Badge List http://www.developgoodhabits.com/fitbit-badge-list/
- #38 Fitbit, Nike and Jawbone have particularly strong social and competitive features. Here you can where I was invited into a small group to achieve a weekend or work week step challenge. The app send text messages showing the participants progress and allows you to chat between each other.
- #39 Here is a graph showing a year of my steps as monthly averages. You can see that in January 2015, I decided to make my 10K step goal EVERY day. The graph slopes up into the year as I increased my running. A problem with step-centric trackers is that they don’t often break out running from normal steps. Some trackers are de-emphasizing step in favor of active minutes. For example, Fitbit only awards active minutes for 10 minutes of moderate activity such as brisk walking or other more intense activities. About Fitbit active minutes http://www.mobihealthnews.com/42241/fitbit-extends-minimum-time-frame-for-active-minutes
- #40 Photo: https://www.instagram.com/p/1eFXkaJYeT/ Top: Lone Ranger pedometer from 1940s pourchased on eBay Middle: K&R Walker 25 mechanical pedometer https://www.amazon.com/K-R-Walker-25-Pedometer/dp/B000FGGZ80/ Bottom: Manpo-kei Japanese Pedometer
- #42 Photo: https://www.instagram.com/p/upEri1pYX9/?taken-by=curiouslee
- #43 “How running changed me” on Runner’s World web site page: http://www.runnersworld.com/how-running-changed-me/how-running-changed-me-mike-lee “How running changed me” on Runner’s World Facebook: https://www.facebook.com/RunnersWorld/posts/10152936093336987
- #44 Original post: https://www.instagram.com/p/_-0iz1JYUI/
- #45 Original post https://www.instagram.com/p/_-0iz1JYUI/
- #46 Original post: https://www.instagram.com/p/BGa4N2sJYcU/
- #48 Original post https://www.instagram.com/p/BKzfqiZBt48/
- #49 Mike's Running related posts on Instagram: https://www.instagram.com/explore/tags/runningcuriouslee/ Mike's Thyroid / Health-related posts on Instagram: https://www.instagram.com/explore/tags/thyroidcuriouslee/
- #50 Before we get to the questions, a quick reminder that this webinar isn’t the only way you can learn more about technology. Visit AARPTEK.ORG – go to events to sign up for live workshops or visit the webinars page to view a list of upcoming webinars.
- #51 You can also go to our Learn tab and find short videos, articles, eLearning and tutorials about various topics.
- #55 Wareable: http://www.wareable.com/ DC Rainmaker: https://www.dcrainmaker.com/ The Wirecutter: http://thewirecutter.com/