The science · Activity and Strain

Move more. See your progress.

From your daily steps to your hardest workouts, Bionny counts your movement and measures your effort, so you can see how active you really are.

Get Bionny

Two runners wearing Bionny bands next to the Bionny activity screen

What the band tracks

Bionny app: activity overview with Strain, Recovery, Sleep and steps

Bionny app: steps and calories of the day

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Why activity is worth tracking

Being active is one of the most powerful things you can do for long-term health. In a large analysis, every additional 1,000 steps a day was linked to better long-term health outcomes ¹, with the benefit levelling off around 8,000 to 10,000 steps a day under 60, and 6,000 to 8,000 from 60 ². The World Health Organization recommends 150 to 300 minutes of moderate activity a week ³.

Strain counts the minutes your heart rate was raised, giving more weight to intense minutes, and adds your walking through your steps. A high Strain isn’t good or bad: it’s an amount of effort to balance with your Recovery score.

Get Bionny

Man resting after a workout next to the Bionny heart rate zones screen

Activity and Strain questions

Why are my steps different from my phone’s?

The band counts arm movements; your phone counts body movements. Hands in pockets or pushing a trolley can mean fewer steps on the band.

Do I need my phone during a workout?

For outdoor walks, runs and rides, yes: distance and route come from your phone’s GPS. For other sports, distance is calculated from your steps.

Why is there no distance for some sports?

For activities without real movement from place to place, such as strength training, yoga or dance, distance wouldn’t mean anything, so it isn’t shown.

How are calories calculated?

For walking, from your speed. For other sports, from your heart rate during the workout or the usual intensity of the activity, adjusted to your profile. Keep your weight up to date for the most accurate result.

Why are my numbers different from another watch or app?

Each brand uses its own sensors and calculations, so differences in steps, calories, or Strain are normal. Compare trends over time rather than numbers from a single day.

Sources

Banach M et al. (2023). The association between daily step count and all-cause and cardiovascular mortality: a meta-analysis. European Journal of Preventive Cardiology.
Paluch AE et al. (2022). Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts. The Lancet Public Health.
World Health Organization (2020). Guidelines on physical activity and sedentary behaviour.

Bionny is a wellness device. It is not a medical device and is not intended to diagnose, treat, cure or prevent any disease.