How Your Phone Can Help You Be More Active in Everyday Life! | Hardworkout Magazine

Key takeaways

- Strava, MyFitnessPal, Nike Training Club, Apple Health and Google Fit are among the most used training apps in Norway.

- Research published in BMC Health Services Research indicates that mobile training apps can be a useful tool for increasing physical activity.

- Keeping a training diary on your phone, noting distance, number of sessions and how you felt, strengthens motivation and the sense of progress.

- Smartwatches, activity trackers and wireless earbuds can be connected to training apps to give a fuller overview of your activity.

The phone can quickly become a time thief, with hours of scrolling every day, which makes us more passive and sedentary. But the phone can actually be a useful tool for becoming more active in everyday life.

With the right use, the phone can help you plan your workouts, log your progress, and maintain motivation. We provide you with some good tips on how to use your phone to stay more active.

Which training apps are most used in Norway?

There are many free apps that give you a good overview of your training and can make it easier to get started.

Some of these training apps are also free, which lowers the threshold even further for using them.

The apps can also make it easier for you to set goals, track progress, and get more out of your daily activity.

There are many good training apps available, and the most used in Norway are:

- Strava – Allows you to log training sessions, keep track of friends, and participate in challenges. The app is popular among both recreational athletes and experienced cyclists/runners.

- MyFitnessPal – Can be connected to other apps and watches. Used to keep track of both training and diet.

- Nike Training Club – Well-suited for beginners and for those who train at home. Offers free video sessions with instructions.

- Apple Health (iPhone) and Google Fit (Android) – give you an overview of heart rate, activity, and steps, and collect data from several apps in one place.

How many steps should you aim for each day?

It is easy to set up reminders on your phone, and it is also effective for keeping you more active.

Reminders can make you move more, and for example, choose to take the stairs instead of using the elevator.

- Set a goal for how many steps you should take each day. For example, 8000-10,000 steps.

- Set a notification for when you have been sitting still for too long.

- Set goals for how much you should be active each day, for example, a minimum of 30 minutes.


Can you get a proper workout without a gym?

For those who like to train on their own, whether at home or on vacation, your phone can provide tips and guidance for workouts.

With a little guidance, you don't need a gym or much equipment to get a workout.

- Search for workout videos on YouTube – whether it's strength training, running sessions, yoga, or walks.

- Some workout apps also have digital challenges that you can sign up for.

- Other apps may have audio-based guidance, so you can have your own trainer in your ear while you work out.

Recent [research](https://bmchealthservres.biomedcentral.com/articles/10.1186/s12913-025-12489-z) has shown that workout apps on mobile can be a useful tool for increasing physical activity.

What should you write in a training diary?

Keep a training diary to keep track of your progress; it will do a lot for your motivation and sense of achievement.

Write down how far you have walked, how much you have been active, how many training sessions you have had during the week, and how you have felt.

Set small, realistic goals that will give you a sense of progress and boost your motivation.

For example, how many steps you will take or how many walks or training sessions you will have during the week.


Which smart devices can you connect to your phone?

Perhaps you are already using a smartwatch or activity tracker? Most of these can be connected to various training apps, so you get an even better overview of your activity.

Wireless earbuds can be used to play music or a podcast when you train or go for a walk. Or you can use them when you follow a guided workout or guidance on your walk.

Use Your Phone Smartly

The phone doesn't just need to be used for messages, calls, or entertainment; it can also be a useful tool to keep you active.

Set simple and realistic goals, use fitness apps, keep a workout/activity diary, and use reminders to stay active. Take it gradually so that you are a little more active each day.

All extra activity will contribute to better health – both physically and mentally.


Sources:

Mobile applications, physical activity, and health promotion – [BMC Health Services Research](https://bmchealthservres.biomedcentral.com/articles/10.1186/s12913-025-12489-z)

Editorial: Use of Smartphone Applications to Increase Physical Activity and Fitness – [National Library of Medicine (NIH)](https://pmc.ncbi.nlm.nih.gov/articles/PMC8764351/)