Close Your Rings
Three rings: Move, Exercise, Stand. One goal: Close them every day. It’s such a simple and fun way to live a healthier day that you’ll want to do it all the time. That’s the idea behind the Activity app on Apple Watch.
Close your Move ring by hitting your personal goal of active calories burned.
Apple Watch tracks the active calories you burn. Active calories are the ones you burn through all kinds of movement, from taking the stairs at work to playing with the kids to cleaning out the garage. Being active throughout the day is an important part of living a healthy life.
Everything counts.
Walking the dog, up to 170 calories per hourHow to change your daily Move goal.
- Open the Activity app.
- Scroll down the Digital Crown to the bottom of the page.
- Tap Change Move Goal.
- Tap + or − to update your goal.
Each week Apple Watch recommends a new Move goal specifically tailored to your activity. So it’s easy to stay motivated.
Close your Exercise ring by completing at least 30 minutes of activity at or above a brisk walk.
The Exercise ring shows how many minutes of brisk activity you’ve completed, whether you’re just moving at a fast pace or doing a specific workout in the Workout app. All at once or a little at a time, you can earn Exercise minutes however it works for you.
The ultimate workout partner.
The Workout app on Apple Watch tracks popular workouts like running, swimming, and high-intensity interval training with just a tap.
Choose the metrics that move you.
View up to five metrics — like duration, calories, and heart rate — for each workout. You can customize them in the Apple Watch app on your iPhone.
Stay fit with your favorite apps.
Use the fitness apps you already know and love, and get credit toward completing your Activity rings when you do.
30 minutes of brisk activity every day can help minimize the chance of stroke, cardiovascular disease, diabetes, and weight gain. It can also help improve sleep and mood, as well as reduce stress.
Close your Stand ring by getting up and moving around for at least 1 minute during 12 different hours in the day.
Sitting too much can contribute to health problems. That’s why Apple Watch tracks your progress toward your Stand goal and motivates you to get up throughout the day. Being less sedentary can lead to lower blood pressure, increased energy, and reduced risk of cardiovascular disease.
Sit less. You’ll go far.
Replace your regular desk at work with a standing desk to reduce the amount of sedentary time in your day. Standing up means you’re likely to move around and burn more calories.
A tap on the wrist.
A kick in the butt.
If you’ve been sitting for a while, Apple Watch gives you a gentle nudge to get up. Make sure Stand Reminders are turned on in the Apple Watch app on your iPhone.
Don’t just stand there.
While you’re up, move around a bit. Get some water. Stretch. Visit a coworker. It may sound like a small thing, but regular movement can help keep your energy up and lead to greater productivity.
Prolonged sitting can contribute to the development of type 2 diabetes. Being more active can help control glucose levels and other risk factors.
Get the motivation you need to close your rings every day.
Apple Watch doesn’t just show you how you’re doing, it gives you personalized suggestions and encouragement to close your rings.
Coaching
Wearing an Apple Watch feels like having a personal trainer on your wrist. It keeps track of how you’re progressing toward your daily goals, and gives you a nudge to close your rings at the end of each day.
Awards
When you hit your personal bests or reach significant milestones, you’ll receive awards that fill the digital trophy case in the Fitness app on your iPhone. You can also pick up awards at special times of the year, like Heart Month or Earth Day.
Sharing
Stay connected by sharing your Activity rings with friends and family. Get notifications on their progress and spur them on with words of encouragement or friendly competition.
Competitions
Go head to head with a friend in a seven-day competition in which you earn points based on the percentage of your Activity rings that you close. Personalized coaching will tell you how much you need to move to bring home bragging rights.
Roll on.
We’ve optimized the Activity rings specifically for wheelchair users. The Stand ring becomes the Roll ring. And during the day, Apple Watch counts pushes and identifies different stroke types to award the right amount of Move and Exercise credit. There are also two wheelchair-specific workouts in the Workout app.
Go further.
Check out Apple Watch Support to learn even more about closing your rings and using the Workout app. You can also get tips on using Apple Music and Apple Podcasts, measuring your heart rate, and setting reminders to breathe. And that’s just the start of what you’ll find.