This is the 'day to quit' of the year.

January 9th is the time when 80% of people give up on their New Year's fitness goals. Research shows that technology can help to some extent in overcoming this phase.

If users set clear goals and have a strategy, they can easily overcome the "giving up" phase at the beginning of the year. (Illustration: Phuong Lam)

Strava's analysis of 800 million activities shows that 80% of people abandon their fitness goals set at the beginning of the year on this day, known as Quitter's Day. Only 8% of Americans meet their goals by the end of the year, according to the University of Scranton.

But data from Apple shows a notable exception. Apple's analysis of 100,000 participants revealed that Apple Watch users fared much better through "Quit Day." Over 60% increased their workout time by 10% compared to December. Nearly 80% maintained their fitness level in the latter half of January. Even 90% kept a high level throughout February and March.

Behavioral science points to three main causes. First, vague goals like "exercise more" or "get fitter" lack concrete action. Second, being overly ambitious, wanting to go to the gym every day or lose 10 kg in a month.

Thirdly, there's the dependence on motivation, like dependence on the weather. On a tiring day, users are more likely to give up. Building a habit requires consistent signals, not just mood. An "all or nothing" mindset can turn a missed session into complete abandonment.

A Penn State study of 58 people showed that reflecting on activity is more effective than simply receiving notifications. The problem is that manual self-monitoring is difficult to maintain. Wearable devices solve this problem.

UCLA found that wearable device users made greater progress when receiving personalized daily messages about their goals. Compliments that increased step count, encouragement to run longer, and sleep analysis all provided motivation. The year-long study with 56 people showed long-term effects, particularly on sleep habits.

"Information from wearable devices is measurable, meaningful, and motivating," said Dr. Sawalla Guseh from Massachusetts General Hospital. "It's like having a coach setting goals day and night."

Apple shared that its Watch applies scientific principles to its design. The three Activity rings are specific, measurable goals. The hourly reminder to stand up is a steady signal. Rewards and challenges provide instant feedback. The device uses AI training on over 50 million hours of data to provide accurate metrics.

If users can get through the "off-peak" period at the beginning of the year, they are more likely to achieve their fitness goals for the entire year. Photo: Apple.

Starting January 5th, Fitness+ is launching four programs based on the "start small" principle. Make Your Fitness Comeback takes only 10 minutes per session, three times a week. Build a Yoga Habit in 4 Weeks features two 10-minute workout sequences per week. Back-to-Back Strength and HIIT combines 10 minutes of strength training and 10 minutes of HIIT. Strength Basics in 3 Weeks launched on January 12th with three workouts per week.

"Those who use Apple Watch maintain a consistent exercise routine until Day of Giving Up and beyond," concluded research from Brigham and Women's Hospital, the American Heart Association, and Apple.

This service was also recently introduced in Vietnam in December, priced at 69,000 VND per month or 499 VND per year, with Vietnamese subtitles.

Source: https://znews.vn/day-la-ngay-bo-cuoc-cua-nam-post1616989.html