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.