Track your Activity
To get started, open the app on your Apple Watch and enter some information about yourself. Your Apple Watch lets you know when you reach your goals and it offers suggestions and encouragement to help you close your rings. Learn how to complete each ring below.
Move
The Move ring shows how many active calories you've burned so far. Complete your daily Move goal by burning active calories every day. Active calories, unlike resting, are ones that you burn by standing or moving around. Get help earning Move and Exercise credit.
Here's how to change your move goal:
- Open the Activity app on your Apple Watch.
- Go to your rings, then firmly press the screen.
- Tap to increase or decrease the number of active calories for your daily Move goal.
- When you're done, tap Update.
You can change the Move goal, but not your Exercise or Stand goals.
Exercise
The Exercise ring shows how many minutes of brisk activity you've completed so far. Complete your daily Exercise goal by exercising for at least 30 minutes each day. You can’t change your Exercise goal, but you can change your Move goal.
Learn how to meet your exercise goal.
Stand
The Stand ring shows hours in which you've stood and moved for at least a minute. Complete your daily Stand goal by standing up and moving around for at least 1 minute during 12 different hours in the day. Even if you stand all day, you still need to move around.
If you specify that you use a wheelchair, the Stand ring switches to the Roll ring. Roll shows hours in which you’ve pushed around for at least 1 minute.
You can’t change your Stand or Roll goal, but you can change your Move goal.
Check your Activity history
You can check your progress for the day on your Apple Watch, or check your entire history from the Activity app on your iPhone.
On your Phone
- Open the Activity app on your iPhone.
- Tap the History tab to see details about your all day activity. On the calendar, a green dot appears next to the days that you worked out.
- To see more detail, tap a day.
- To get information about a workout, such as your route or total distance, tap the Workouts tab, then tap the item.*
On your Apple Watch
- Open the Activity app on your Apple Watch.
- Swipe up to see details for each ring.
- Swipe up again to see more, like your total steps, your distance, and workouts.
- To see your weekly summary, firmly press the screen, then tap Weekly Summary.
Set reminders
- On your iPhone, open the Apple Watch app.
- Tap the My Watch tab, then tap Activity.
- Choose your notifications and reminders. For example, coaching notifications are based on your previous progress.
Learn more
- Share your activity with friends.
- What if I don't earn all my Activity credit?
- Earn Activity awards using your Apple Watch. With watchOS 6, you can see awards directly on your Apple Watch.
- Track your Trends in the Activity app on your iPhone.
- Learn, create, and be inspired. Join hands-on sessions happening every day at the Apple Store. Find Today at Apple sessions near you.
* The metrics that appear depend on the type of workout. For example, route is available for outdoor walk, run, open water swim, or cycle workouts when you have GPS.