Change activity goals on your Apple Watch

Apple Watch SE on wrist

Eric Zeman / Android Authority

The Apple Watch puts your fitness goals center stage with its activity rings function. Completing those rings by standing up, reaching your calorie-burning goal, or enjoying a period of activity each day is part of the fun of owning the wearable. But what if you feel the standard Apple Watch goals are just too lofty for you? This tutorial explains how to customize your Apple Watch move goals.


To adjust your Apple Watch’s move targets, open the Activity app on your Apple Watch. Tap Change Goals and adjust each goal to your liking.

What are the Apple Watch Activity Rings?

The Apple Watch has three activity rings, and each ring corresponds to a different purpose.

Move target (red ring): The number of active calories burned daily. This is a personal goal set by the user. The Apple Watch also recommends a new goal each week. Exercise target (green ring): The amount of exercise or activity completed. By default, a full ring is represented by at least 30 minutes of activity. Stand target (blue ring): This ring keeps track of how long a user stands during the day. Specifically, you must stand daily for at least one minute within 12 different hours to complete this ring. Especially for wheelchair users, this ring becomes the Roll ring.

See also: Train every muscle group with this one routine

Change activity goals on Apple Watch

It is quite easy to adjust activity goals on the Apple Watch. If you feel a recommended goal is too ambitious or you feel particularly motivated, you can adjust those goals accordingly.

How to Change the Move, Exercise, and Stand Goals on Apple Watch

Open the Activity app on your Apple Watch. Swipe up to the Change Goals option and tap it. The Apple Watch goes through the three goals, starting with the Move (calories) goal. Tap the + icon to increase your goals or the – icon to decrease it. When you’re happy, tap Next. Do the same for Exercise (minutes) and Standing (hours) goals. When you’re done, tap OK to save your goals.

Also read: The best streaming services for home fitness

How do I close my Apple Watch rings?

Apple Watch Series 5

You may wake up one morning feeling less motivated than the last. That is good. It’s completely normal. However, in this case, you may feel guilty for not closing your Apple Watch rings that day or meeting your activity goals. We have a few tips that will help you achieve your goals.

Getting chores done

Believe it or not, the Apple Watch doesn’t care if you go to the gym or stay home to clean your house. Once you’ve exercised for 30 minutes, you can easily close your Exercise Ring.

Go to your Workout app, select Other as the workout type, set the goal to 30 minutes, and tap Start. Grab that list of household chores and get started. After 3o minutes have passed, your training ring should be closed. If you don’t have chores, try gardening or DIY. Notably, this is also an easy way to close your Move target.

See also: Best fitness tips, equipment and apps for the home

Share your activity goals with friends

The Apple Watch also allows users to share activity goals with friends. This is an easy way to stay accountable and motivated.

To invite a friend, open the Activity app, swipe left and scroll to the bottom of the screen. Tap Invite a friend and select a friend. Once your friend accepts your invitation, you can see the progress of his or her activity.

Take a stand

Finally, wondering how to close that Stand ring? Well, it’s as simple as getting up and walking around for a few minutes every hour. The Apple Watch also reminds you if you haven’t moved in a while, so this may be the easiest ring to close.

Frequently Asked Questions

Q: Can I change my Apple Watch rings to other stats?
A: No. Unfortunately, you can adjust your moving, training, and standing goals, but you can’t swap them for distance, sleep, or water intake.

Q: Does the Move goal take into account all the calories burned during the day?
A: No. The Move goal only considers the calories burned during the activity; it does not include the base calorie burn.

Q: My Apple Watch doesn’t count my workout toward the workout goal. What is wrong?
A: The Apple Watch wants you to push your heart rate way above the resting rate, so you can’t just select Other as your workout type and sit on the couch. You must increase your heart rate during a workout for it to count toward your workout minutes.


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