Here you will find help to the most frequently asked questions (FAQ)as well as video tutorials and instructions for use



Movement is one of the pillars of a healthy life, next to sleep and food. It is not important, how you move, every kind of activity is healthy. Going for a walk once in a while is as important as tennis on the weekends. Going to work as much as jogging with friends. Important is only to move at all, because this helps the heart and blood circulation, strenghtens the immune system aswell as joints, muscles and bones.


Phases of rest

Regular fitness needs similarly regular phases of rest. In those, the body collects the needed energy for more activity and muscles have a chance to regenerate and develop.


Length of activity

In one Week, adults should plan and do at least 2.5 hours of sports. This recommendation by the WHO shows that regular activity and movement plays a big part in our health. Movement works against, obesity, back pain, heart and circulation problems aswell as many other issues.


More movement in your day

There are many ways to heighten the daily amount of activity. The best tip is and will always be to take the stairs instead of the elevator. 
These little tips can also help:

  • A daily walk, for example in your break.
  • parking the car a bit further from work.
  • Getting on or off the bus one stop later/earlier.
  • Going a block more with the dog.
  • Visiting instead of calling.
  • and so on!

Watching your own health doesn't mean changing your everyday completely, little changed can be enough. Especially important is watching for activity and motivating yourself for it.



Watching your own health is important in every age. Even without sicknesses like diabetes or obesity, eating or sleeping habits aswell as the amout of sport and activity have a great impact on our shape. Changes in metabolism, gaining weight or higher blood pressure can only be noticed in comparison to earlier vitals.

So, motivation is the same for young and old: Controlling your own vital data to watch your own health and deciding for a more healthy life.



Steps are part of the daily movements of the body and use up normal to big amounts of calories. Always make sure to keep the amount of steps or do more, by watching your goal steps. Movement is an important part to health and fitness of your body. It will thank you!


Goal Steps

Your goal steps should always be above your average amount of steps. This way, you motivate yourself to do more. Try reaching your goal by taking the stairs instead of the elevator or going more with your dog. There are many ways!


Finding/Setting your goal steps

It is not the best idea to just take over the recommended amount of steps by the WHO (World Health Organisation), which is 10.000 steps per day. Ideally you should use the tracker for a few days and set your goal realistically above your own average. For example, if you go 7500 steps per day, set your goal to 8000. And if you reach this everyday, go up again. This way, the goal steps stay realistic and motivating.



Walking is the most natural form of progressing. Putting one foot in front of another makes us able to cover distance. Doing this is so natural to us that we don't even have to think about it. (Mostly.)



You cover many kilometers by walking or running, everyday. A step used to be used as unit of length everywhere. Now we use it only to move. After setting your average length of step, your distance is calculated by VitaDock.



A calorie is the amount of warmth that is needed to warm a certain amount of water. This physical unit of measuring was replaced by Joule in 1948. Today, calories are used to measure the physiological calorific value of food, which is measured in kilocalories. 


Active calories

Next to the baseline of inactive calories the human body consumes additional calories through everyday- movement. Those are called active calories. The amount of these is heavily dependant on amount of activity and fitness.


Inactive calories

You need most of the energy for keeping the body running, not activities. For blood circulation, the heart, other organs and the brain.

Was this article helpful?
0 out of 0 found this helpful
Have more questions? Submit a request


Powered by Zendesk