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 up, how much you move, and how many minutes of exercise you do. Three colored rings summarize your progress. The goal is to sit less, move more, and get some exercise by completing each ring every day. The Activity app on your iPhone keeps a long-term record of all your activity.
WARNING: 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
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.
Open the Activity app
on your Apple Watch.Swipe left to read the Move, Exercise, and Stand descriptions, then tap Get Started.
Use the Digital Crown to set your sex, age, height, weight, and whether you use a wheelchair.
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.
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, and workouts. On an Apple Watch Series 3 and later, you can also see the number of flights of stairs you’ve climbed.
An overlapping ring means you exceeded your goal. Firmly press the display to see your weekly summary or change your move goal.
Check your activity history and see your achievements
Open the Activity app on your iPhone.
Tap a date in the calendar to see a breakdown for that day.
Watch for achievement awards—when you get an achievement notification, scroll down to see the award, then drag your finger on the award to see it from all angles.
To see all your awards, including Activity Competition awards and awards you’re making progress towards earning, tap Awards at the bottom of the Activity app on your iPhone. See Compete with your friends for more information about competitions, and the Apple Support article Earn Activity awards using your Apple Watch for more information about awards.
Adjust your move goal
Open the Activity app
on your Apple Watch.Firmly press the display, then tap Change Move Goal.
Every Monday, you’re notified about the previous week’s achievements, and you can adjust your daily Move goal for the next week. Your Apple Watch suggests goals based on your previous performance.
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:
Open the Apple Watch app on your iPhone.
Tap My Watch, then tap Activity.
Suspend coaching for the day
To turn off activity reminders for the rest of the day, follow these steps:
Open the Apple Watch app on your iPhone.
Tap My Watch, then tap Activity.
Turn off Daily Coaching.