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 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. Tap the Trends tab in the Activity app on iPhone to see how you’re doing compared to your average 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, workouts, and flights 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
Open the Activity app on your iPhone.
Tap a date in the calendar to see a breakdown for that day.
Check your trends
In the Activity app on iPhone with iOS 13, the Trends tab shows you daily trend data for active calories, exercise minutes, stand hours, stand minutes, walk distance, and more. The trend data is based on how these metrics have moved over the last 90 days as compared to the last 365 days.
To see how you’re trending, follow these steps:
Open the Activity app on your iPhone.
Tap Trends at the bottom of the screen.
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:
Open the Activity app
on your Apple Watch.Swipe left two times to view the Awards screen.
Scroll up to see your awards. Tap an award to learn more about it.
You can also view awards on your iPhone. Open the Activity app, then tap Awards at the bottom of the screen.
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 goals
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 Move achievements, and you can adjust your goals 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, then tap My Watch.
Tap Activity, then configure the reminders.
Suspend daily coaching
To turn off activity reminders, follow these steps:
Open the Apple Watch app on your iPhone, then tap My Watch.
Tap Activity, then turn off Daily Coaching.