Wishing everyone a safe and happy Christmas and New Year – Meri Kirihimete from the Healthify team.

Exercise apps

Also called fitness apps

Exercise apps

There are thousands of exercise apps that cover a wide range of physical activities from walking and running to exercise classes and apps for personal trainers.
Choosing the right exercise app depends on several factors including your personal fitness goals, preferences, and lifestyle.

Since there are a variety of apps designed for physical activity and exercise, choosing one that fits your needs can be difficult. The best app for you will depend on the type of exercise you prefer and the specific features you’re looking for. Apps that include behaviour change techniques can be especially useful.

When choosing an exercise app, consider whether the app offers features such as:

goal setting – prompts you to set goals and plan your exercises
monitoring – allows you to monitor your progress
feedback – provides feedback on your performance
rewards – offers rewards when you achieve your goal
social support – includes an online community or other means of social support.

Tips when using exercise apps

To make the most of your exercise app and reduce the risk of injury, here are a few helpful tips.

Do (✔)

If you have an existing health condition or injury, it’s best to check in with a qualified exercise professional or your healthcare provider before using an exercise app.
Check if you're comfortable doing the exercise. Everyone’s body is different, and what might be a suitable level of exercise for one person could be too much for another. Your age, fitness level, and health condition will affect the type of exercise you can do.
Use an app for tracking your progress to keep you going, but remember not to push yourself too hard. You may risk injury or muscle strain.

Don’t ( ✘)

Don't ignore sudden, sharp pain, or continuing, ongoing pain. It's important to tell the difference between normal discomfort with exercise and pain from doing too much or from an injury.

Before choosing an app, think about how it will benefit you and what you want it to be able to do.

An app will only be helpful if you use it, so it needs to be something you like using and find easy to use.
If you find the app difficult to use, or you don't like the imagery or look of it, or the language it uses, you may want to find another one that suits you better.
Check how your data is collected, stored and used in the app, including whether it’s shared with or sold to third parties.
For more guidance on how to choose health apps, see How to choose a health app.

App	Features	Clinical review
Nike Training Club app	Video-led workouts across strength, HIIT, cardio, yoga, pilates and bodyweight training. Available from App Store and Google Play. Cost: Free. Read more about Nike Training Club app.
Yoga Down Dog app	Guided yoga sessions. Available from App Store and Google Play. Cost: Basic is free, but there is a paid upgrade version. Read more about Yoga Down Dog app.
FitOn Workouts & Fitness Plans app	On-demand workouts and guided exercise programmes for strength training, cardio, HIIT, yoga, pilates and meditation, led by certified trainers. Available from App Store and Google Play. Cost: Free. Read more about FitOn Workouts & Fitness Plans app.
Stretching Mobility – STRETCHIT app	Guided video classes for stretching and mobility. Choose sessions by length, level or specific goals. Available from App Store and Google Play. Cost: Basic is free, but there is a paid upgrade version. Read more about Stretching Mobility – STRETCHIT app.
Map My Walk – Walking Tracker app	GPS walking app that tracks distance, pace, calories and routes. Log walks, discover new walking routes, set goals, join challenges and receive guided coaching. Available from App Store and Google Play. Cost: Basic is free, but there is a paid upgrade version. Read more about Map My Walk – Walking Tracker app.
Sworkit app	Wide range of workouts, stretching routines, yoga sessions and mindfulness tools tailored to different fitness levels and goals. Workouts are customisable, easy to follow and supported by clear instructions. Available from App Store and Google Play. Cost: Basic is free, but there is a paid upgrade version. Read more about Sworkit app.
Seven – 7 Minute Workout app	Short, bodyweight workouts that take about 7 minutes to complete. Sessions are designed as high-intensity circuits and can be done anywhere without equipment. Available from App Store and Google Play. Cost: Basic is free, but there is a paid upgrade version. Read more about Seven – 7 Minute Workout app.

Everyday exercise
Active Families programme
Active play for under-5s
Physical activity and mental health
Consumer guide – how to choose a health app
Clinicians guide – how to choose a health app
Security and privacy of health apps

References

Bondaronek P, Alkhaldi G, Slee A, et al. Quality of Publicly Available Physical Activity Apps – Review and Content Analysis.(external link) JMIR Mhealth Uhealth. 2018 Mar 21;6(3):e53.
Romeo A, Edney S, Plotnikoff R, et al. Can Smartphone Apps Increase Physical Activity? Systematic Review and Meta-Analysis(external link). J Med Internet Res. 2019 Mar 19;21(3):e12053.
Wang Q, Egelandsdal B, Amdam GV, et al. Diet and Physical Activity Apps – Perceived Effectiveness by App Users(external link). JMIR Mhealth Uhealth. 2016 Apr 7;4(2):e33.
Kebede M, Steenbock B, Helmer SM, et al. Identifying Evidence-Informed Physical Activity Apps – Content Analysis.(external link) JMIR Mhealth Uhealth. 2018 Dec 18;6(12):e10314.
Guo Y, Bian J, Leavitt T, et al. Assessing the Quality of Mobile Exercise Apps Based on the American College of Sports Medicine Guidelines – A Reliable and Valid Scoring Instrument.(external link) J Med Internet Res. 2017 Mar 7;19(3):e67.

Disclaimer: The NZ Health App Library is a free consumer service to help you decide whether a health app would be suitable for you. Our review process is independent. We have no relationship with the app developers or companies and no responsibility for the service they provide. This means that if you have an issue with one of the apps we have reviewed, you'll need to contact the app developer or company directly.