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We all know the benefits of regular exercise but for many of us, it is hard to get the motivation to do it! Luckily there is now a new motivational tool to help you – smartphones.

Over the past few years there has been an explosion of apps related to health and fitness. Apps can help you to track your progress, increase variety in your fitness routine, and set goals – all of which can help you to stay active. In this article we will review some of the best apps for varying fitness levels.

Featured app
Try: Calico
Cost: Free
Device: iPhone

App features

• Calico is a fitness app that rewards you for being active
• Use it to track walks, runs or cycle rides in real-time on a map
• Outdoor fitness totems help you stay motivated and measure your progress
• Reach your daily goal to claim real-world discounts and exclusive offers at nearby
  shops
• Browse your activity history, intensity graphs and stats
• Share your activity via Facebook and Twitter

Best of all, Calico promotes healthy communities and is a supporter of 黑料网.

“I am not currently exercising but would like to start.”

Try: istepLog
Cost: free
Device: Apple (currently being developed for Android phones)

App features:

• part of the 10,000 Steps program (free Australian health promotion program that encourages you to use a pedometer and monitor your daily physical activity levels). You need to register on their website here to participate in this program.
• records your pedometer steps and other activity which syncs to the 10,000 Steps website
• you can track your progress and set personal challenges which can be great motivation
• you can participate in virtual walks with your friends and family

“I exercise but would like to improve.”

Try: 5K Runner
Cost: free for the first 10 days and then a one-off payment of $2.99
Device: Apple (this app is not on Android but there are many similar Couch-to-5K Android apps – search for ‘Couch to 5K’ in the Android market)

App features:

• gets you off the couch and running 5km in 8 weeks
• workouts are 35 minutes, 3 times a week, for 8 weeks
• gets you to start slowly and gradually increase to running
• coaches you with a walk – run – walk routine that builds stamina and strength
• you can listen to your favourite music through the app while you workout
• you can choose to have instructions from a coach during your workout
• uses motivational quotes to help you keep to your exercise routine
• compatible with all running GPS apps such as Nike+, RunKeeper and MapMyRun

“I do a lot of exercise and I need a challenge.”

Try: Nike Training Club
Cost: free
Device: Apple & Android

App features:

• contains 60 + full-body workouts for 30 or 45 min
• you can select a range of workouts based on your fitness level
• contains strength, cardio, interval and core training
• provides step-by-step instructions and real life video demonstrations for every exercise
• you can set your own music to your workout and also set personal goals

Just a reminder – if you have not been exercising for a while, have a review with your doctor to get the go-ahead to start.

You should also be mindful of low blood glucose levels and exercising. For more information on exercise recommendations for people with diabetes, please see our information sheet Physical Activity and type 2 diabetes and Balancing food, activity and insulin.