The Activity app on your Apple Watch helps you keep track of your movement throughout the day and encourages you to meet your fitness goals. It tracks how often you stand, how much you move, and how many minutes of exercise you do, and three rings in different colors summarize your progress. The goal is to sit less, move more, and get some exercise by completing each ring every day.

The Fitness app on your iPhone keeps a record of your activity. If you’ve tracked at least 6 months of activity, it displays daily trend data, from active calories and exercise minutes to stand hours, walking pace, and cardio fitness, so you can see how you’re doing compared with your average activity.

Note: Your Apple Watch is not a medical device. For important information about using the wellness apps safely, see Important safety information for Apple Watch.

Get started

You’re asked if you’d like to configure the Activity app when you set up your Apple Watch. If you choose not to, you can do it the first time you open the Activity app.

1. Start the Activity app on your Apple Watch.
2. Use the Digital Crown to read the Move, Exercise, and Stand descriptions. Tap Get Started.

Check your progress

Go to the Activity app on your Apple Watch at any time to see how you’re doing. The Activity app displays three rings:

• The red Move ring shows how many active calories you’ve burned.
• The green Exercise ring shows how many minutes of brisk activity you’ve done.
• The blue Stand ring shows how many times in the day you’ve stood and moved for at least 1 minute per hour.

When you’ve specified that you use a wheelchair, the blue Stand ring turns into the Roll ring, showing how many times you’ve rolled for at least one minute per hour during the day.

When you turn the Digital Crown, your current totals appear, and if you keep scrolling, you’ll see your progress for each of your rings, plus your total steps, total distance, flights climbed, and activity history.

An overlapping ring means you exceeded your goal. Tap the Weekly Summary button to see how you’re doing for the week.

See your weekly summary

1. Start the Activity app on your Apple Watch.
2. Tap the Weekly Summary button.

You’ll find a daily average and weekly total of your progress toward closing your rings in the summary.

Check your activity history

1. Start the Fitness app on your iPhone and then tap Summary.
2. Tap the Activity rings, tap the Calendar button, and then tap a date.

Check your trends

The Trends area in the Fitness app on iPhone shows daily trend data for active calories, exercise minutes, stand hours, and walking distance, along with stand minutes, cardio fitness, walking pace, and running pace. Trends weighs your last 90 days of activity against the last 365.

To see more detail, follow these steps:

1. Start the Fitness app on your iPhone.
2. In the Trends area, tap a trend to see the history.

A Trend arrow pointing up for a particular metric means you’re maintaining or improving your fitness levels. When an arrow points down, it means your 90 day average for that metric has started to decline, and you’ll receive coaching, like “Walk an extra quarter of a mile a day,” to help motivate you to turn the trend around.

See your awards

You can earn awards for personal records, streaks, and major milestones using your Apple Watch. To see all your awards, including Activity Competition awards and awards you’re making progress towards, follow these steps:

1. Start the Activity app on your Apple Watch.
2. Tap the Awards button.
3. Tap an award category (like Monthly Challenges). Then tap an award to learn more about it.

You can also open the Fitness app on your iPhone, then tap Awards.

See Compete with your friends for more information about competitions.

See your workout, meditation, and dive history

For workouts, dives, and meditations you’ve completed in Apple Fitness+, the Workout app, the Depth app, and compatible third-party apps, you can see data like your average heart rate, how long you worked out, total calories burned, and more.

1. Start the Activity app on your Apple Watch.
2. Scroll to the bottom of the screen.
3. To review a workout, meditation, or dive, tap it.

Control activity reminders

Reminders can help when it comes to meeting goals. Your Apple Watch lets you know if you’re on track or falling behind your Activity goals. To choose which reminders and alerts you’d like to see, follow these steps:

1. Start the Settings app on your Apple Watch.
2. Tap Activity and then configure the notifications.

You can also open the Apple Watch app on your iPhone, tap My Watch, tap Apps, then tap Activity.

Suspend daily coaching

To turn off activity reminders, follow these steps:

1. Start the Settings app on your Apple Watch.
2. Tap Activity, then turn off Daily Coaching.

You can also open the Apple Watch app on your iPhone, tap My Watch, tap Activity, then turn off Daily Coaching.

See also

• Adjust your Activity ring goals on Apple Watch
• Share your activity from Apple Watch

You can change your Activity goals and customize your Activity ring goals by the day of the week. You can also pause your Activity rings and resume them at any time.

It helps if you find your goals either too challenging or not challenging enough. And every Monday, you’re notified about the previous week’s achievements, so you can adjust your goals for the next week. Apple Watch even suggests goals based on your previous performance.

Change your goals

If your Activity goals feel either too challenging or not challenging enough, you can change them.

1. Go to the Activity app on your Apple Watch.
2. Turn the Digital Crown to a ring. Then tap the Change Goals button.
3. Tap one of the following:
   • Change for Today: Set a temporary goal for your Activity ring for today.
   • Change Daily Goal: Customize your Activity ring goal by the day of the week.

     To customize your goal by the day of the week, tap the Goal Type button in the top-right corner, then tap Schedule.

4. Tap the Minus button or the Plus button to adjust a goal and tap Set or Set Schedule.

You’re notified every Monday about the previous week’s achievements, and that’s when you can adjust your goals for the next week, with your Apple Watch suggesting goals based on your previous performance.

Pause your rings

Need a break? Pause your Activity rings for up to 90 days, and your award streak won’t break. You can resume at any time.

1. Open the Activity app on your Apple Watch.
2. Tap the Activity rings, then tap Pause Rings.
3. Tap a duration, or tap Custom to set a custom duration.

To resume your rings, tap the Activity rings, then tap Resume Rings. To edit the duration of your pause, tap Edit Pause, turn the Digital Crown to set a custom duration, then tap Set.

See also

• Track daily activity with Apple Watch
• Share your activity from Apple Watch

Keep your fitness routine on track by sharing your activity with family and friends—you can even share with a trainer or coach. You can get notifications when your friends meet their goals, finish workouts, and earn achievements.

You can check your friends’ progress, and even challenge a friend to a competition, earning points as you close your Activity rings. You can also mute a friend’s notifications or hide your activity from them.

Here’s how to share your activity from Apple Watch.

Add or remove a friend

1. Go to the Activity app on your Apple Watch.
2. Tap the Sharing button.
3. Tap Invite a Friend, turn the Digital Crown to scroll through your contacts, and tap a name.

Check your friends’ progress

1. Start the Activity app on your Apple Watch.
2. Tap the Sharing button.
3. Turn the Digital Crown to scroll through your friends list.
4. Tap a friend’s name to see their stats for the day.

Compete with your friends

A little healthy competition can keep you motivated. Challenge a friend to a competition, and you earn points based on the percentage of your Activity Rings you close, with a point for each percent you add to your rings every day. Over the 7 days a competition lasts, you can earn up to 600 points a day, or a maximum of 4,200 for the week. Whoever has the most points at the end wins. Along the way, alerts show the score and tell you if you’re ahead of your competitor or falling behind.

1. Start the Activity app on your Apple Watch.
2. Tap the Sharing button, then tap a friend’s name.
3. Scroll down and tap Compete.
4. Tap Invite [your friend’s name]. Then wait for your friend to accept.

Or, when you receive an Activity sharing notification—your friend just closed their rings or doubled their move goal, for example—you can scroll down and tap Compete.

You can also open the Fitness app on your iPhone, tap Sharing, tap a friend, tap Compete, then tap Invite [your friend’s name].

Change your friend settings

1. Start the Activity app on your Apple Watch.
2. Tap the Sharing button, tap a friend, scroll down, and do any of the following:
   • Mute notifications for the friend: Tap Mute Notifications.
   • Hide your activity from the friend: Tap Hide my Activity.
   • Remove the friend: Tap Remove Friend.

See also

• Track daily activity with Apple Watch