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Track daily activity with Apple Watch

The Activity app on your Apple Watch keeps track of your movement throughout the day and encourages you to meet your fitness goals. The app tracks how often you stand, how much you move, and how many minutes of exercise you do. 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 six months of activity, it displays daily trend data for active calories, exercise minutes, stand hours, stand minutes, walk distance, flights climbed, and more. In the Fitness app on iPhone, tap Summary, then scroll to Trends to see how you’re doing compared to your average activity.

Note: Your Apple Watch is not a medical device.

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

1. Open the Activity app on your Apple Watch.
2. Swipe left to read the Move, Exercise, and Stand descriptions, then tap Get Started.
3. Use the Digital Crown to set your sex, age, height, weight, and whether you use a wheelchair.
4. Choose an activity level and start moving.

Check your progress

Open 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 one minute per hour.

Activity app displays three rings

If you specified that you use a wheelchair, the blue Stand ring becomes the Roll ring and shows how many times in the day you’ve rolled for at least one minute per hour.

Turn the Digital Crown to see your current totals—keep scrolling to see your progress as a graph, your total steps, total distance, workouts, and flights climbed. An overlapping ring means you exceeded your goal. Turn the Digital Crown, then tap Weekly Summary to see how you’re doing for the week.

See your weekly summary

1. Open the Activity app on your Apple Watch.
2. Turn the Digital Crown to scroll to the bottom of the screen, then tap Weekly Summary.

The summary includes a week’s totals for calories, average calories, steps, distance, flights climbed, and active time.

Change your goals

If you find your activity goals either too challenging or not challenging enough, you can change them.

1. Open the Activity app on your Apple Watch.
2. Turn the Digital Crown to scroll to the bottom of the screen, then tap Change Goals.
3. Tap - or + to adjust a goal, then tap Next.

Every Monday, you’re notified about the previous week’s achievements, and you can adjust your goals for the next week. Your Apple Watch suggests goals based on your previous performance.

Check your activity history

1. Open the Fitness app on your iPhone, then tap Summary.
2. Tap the Activity area, tap , then tap a date.

Check your trends

In the Fitness app on iPhone, the Trends area shows you daily trend data for active calories, exercise minutes, stand hours, stand minutes, walk distance, and cardio fitness. Trends compares your last 90 days of activity to the last 365.

To see how you’re trending, follow these steps:

1. Open the Fitness app on your iPhone, then tap Summary.
2. Swipe up to see trends.
3. To learn how to turn a trend around, tap Show More.
4. To see the history of a specific trend, tap it.

If the Trend arrow for a particular metric points up, then you’re maintaining or improving your fitness levels. If an arrow points down, your 90 day average for that metric has started to decline. To help motivate you to turn the trend around, you’ll receive coaching—“Walk an extra quarter of a mile a day,” for example.

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. Open the Activity app on your Apple Watch.
2. Swipe left two times to view the Awards screen.
3. Scroll up to see your awards. Tap an award to learn more about it.

You can also open the Fitness app on your iPhone, tap the Summary tab, then swipe up to see Awards at the bottom of the screen.

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. Open the Settings app on your Apple Watch.
2. Tap Activity, then configure the notifications.

Suspend daily coaching

To turn off activity reminders, follow these steps:

1. Open 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.

Share your activity from Apple Watch

Keep your fitness routine on track by sharing your activity with your 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.

Add or remove a friend

If you’ve never shared activity before, open the Fitness app on your iPhone, then tap Sharing. Tap Get Started, then follow these steps:

1. Open the Activity app on your Apple Watch.
2. Swipe left, then turn the Digital Crown to scroll to the bottom of the screen.
3. To add a friend, tap Invite a Friend, then tap a friend.

To remove a friend, tap a friend you’re sharing with, then tap Remove Friend.

After a friend accepts your invitation, you can see their activity and they can see yours. If a friend hasn’t accepted an invitation, tap their name in the Invited area of the Sharing screen, then tap Invite Again.

To add a friend, you can also open the Fitness app on your iPhone, tap Sharing, tap , then tap + to send an email invitation, or tap to send an invitation with Messages. Note: If you’re using a managed Apple Watch, just open the Activity app, swipe left, tap Add Friends, then tap a name.

Check your friends’ progress

1. Open the Activity app on your Apple Watch.
2. Swipe left, then turn the Digital Crown to scroll your friends list.
3. Tap friends to see their stats for the day.

Compete with your friends

Stay motivated with a little healthy competition. You can challenge a friend to a competition in which you earn points based on the percentage of your Activity Rings that you close. You get a point for every percent you add to your rings each day. The competition lasts 7 days and you can earn up to 600 points a day for a maximum of 4,200 points for the week. The person with the most points at the end of the competition wins. During a competition, alerts tell you if you’re ahead of or falling behind your competitor—along with the score.

1. Open the Activity app on your Apple Watch.
2. Swipe left, tap a friend, then tap Compete.
3. 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, then tap Compete with [your friend’s name]. 

Change your friend settings

You can easily adjust friend settings. Just open the Activity app on your Apple Watch, swipe left, tap a friend, scroll down, then 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.

Ask me about:

• Track Daily Activity
• Check Your Progress
• Activity App Displays Three Rings
• See Your Weekly Summary
• Check Your Activity History
• Control Activity Reminders
• Suspend Daily Coaching
• Share Your Activity From Apple Watch
• Change Your Friend Settings

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