Background <p>Evidence suggests that technology-based interventions may be beneficial in promoting positive changes in physical activity and mental health; however, robust studies are scarce. Specifically, while technology-driven strategies such as exergaming and virtual reality have been associated with increased physical activity and psychological benefits, their application in diverse cultural and geographic contexts remains underexplored. Despite growing interest in leveraging technology for health promotion, there remains limited evidence regarding the efficacy of these interventions in addressing physical inactivity and mental health challenges among adults.</p> Objectives <p>The study's primary objective was to assess the impact of a technology-based physical activity intervention by comparing an experimental group that received the intervention with a control group that received no intervention. Additionally, it aimed to explore gender-specific perceptions of motivations for and barriers to using technology in physical activities.</p> Methodology <p>The research employed a mixed-methods design, combining a quantitative pretest–posttest randomized controlled trial (RCT) and qualitative semi-structured interviews. A total of 312 adults were randomly assigned to either an intervention or control group, with the intervention consisting of a 12-week program incorporating exergaming and virtual reality activities. Quantitative data were analyzed using Multivariate Analysis of Covariance (MANCOVA), controlling for baseline differences and other covariates. Qualitative data were analyzed using thematic analysis.</p> Findings <p>Results revealed a statistically significant impact of the intervention across physical activity levels, psychological well-being, life satisfaction, and happiness, with a large multivariate effect size. The qualitative analysis revealed that participants perceived technology-based physical activities as increasing motivation, enhancing convenience, and fostering social connection. They also reported positive emotional experiences, although individual differences influenced engagement and benefits, with younger and more extroverted individuals showing a greater preference and responsiveness.</p> Conclusions <p>The findings confirm that technology-based physical activity interventions can effectively improve physical activity levels, mental health, life satisfaction, and happiness among adults.</p> Implications <p>These results highlight the need for designing culturally adaptable, user-centered digital physical activity programs that specifically address motivational triggers, such as gamified features, social interactivity, and convenience. Moreover, interventions should be personalized to align with participants' age, personality traits, and technological familiarity to optimize engagement and impact. Public health practitioners and policymakers are encouraged to integrate such digital tools into community-based wellness initiatives to promote sustained behavioral change.</p>