Points, badges and streaks

Do points, badges and challenges make exercise more engaging?

Sometimes, mainly at first: game features tend to lift engagement in the short term, and the effect lessens over time¹. Using an app a lot also doesn't reliably mean you move more. An app that people used heavily made no difference to how active they were, measured with a device, at 3 months or at 9 months².

For adults aged 60 and over, app-based game features show potential for increasing activity, and activity monitors showed more daily time in moderate-to-vigorous activity⁵. Most of those programmes weren't followed up afterwards, so how long the effect lasts isn't clear yet⁵. Active video games also gave a small improvement in enjoyment⁶.

If a game feature makes you want to get moving, use it. If the novelty wears off after a few weeks, that is common. It doesn't mean you have failed; try a different way to stay motivated.

Do points, badges and streaks in apps help?

They may give a short-term lift in engagement, but it isn't clear yet that they lead to lasting activity. Points, badges and trophies are the most common rewards in apps⁷, yet they can feel arbitrary and lack meaning, which may make them less motivating¹.

A step competition and weekly challenge added to a tracker-based programme boosted activity while it was running, but the extra benefit didn't last once the game was removed³. Measured with a research-grade device, the gamified group did not gain more daily steps or moderate-to-vigorous minutes than the other group at 12 or 52 weeks³.

People who keep a daily running streak often describe a strong pull to keep it alive, which gets them out on days they don't feel like it⁸. Those who had streaked for a long time described habit-like behaviour, but streaking is only a possibly promising technique, not a proven one⁸. How streaks work for someone starting a new activity isn't clear yet.

If you like badges or streaks, treat them as a nudge, not a rule. Pick a small, easy daily target you can manage on a tired day, and build up gradually.

Do the game and social features on trackers help?

They can lift activity for some people, but the results are mixed. In adults with overweight or obesity, support, collaboration and competition games all raised daily steps over 24 weeks compared with controls, and competition did best: 920 more steps a day, against 689 for support and 637 for collaboration⁹.

Leaderboards raised daily steps by 370 on average, but the effect differed by person. People who were sedentary gained about 1,300 steps a day, even on small leaderboards and when they didn't rank first. Highly active people walked about 630 fewer steps a day⁴. Activity trackers in general appear to increase activity across age groups and in people with and without health conditions, though that doesn't single out game features¹⁰.

Complex features, such as virtual identities and social teamwork, may be hard going for some older adults⁵. A family member, carer or health professional as a support partner may make a programme easier to accept, especially if you're interested but lack the skills to use the technology alone⁵.

Be careful about what personal or health information you share in apps with social features. Privacy and trust are real concerns, because it can be hard to see how your data is used⁷. Check what an app shares, such as your location or activity, before you join groups or leaderboards. Ask a family member or friend to help you set up the app if you wish.

When to check with a health professional

If you're starting exercise after a long break, it's always a good idea to see your doctor first.

Chasing a target isn't worth pushing too hard. Start slowly and build up gradually. If you have heart disease, check with your doctor about how hard to exercise, as very hard exercise may raise risk in people who already have it¹¹. For a sore muscle or joint, ease off, and get advice if it persists.

For an injury or a health condition, see a health professional, such as your doctor or a physio.

Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe.

If you feel unusually tired, get it checked by a doctor.