Apple Watch helps you stay fit with active energy goals, hours of rest and minutes of exercise. You can change each of these individually to better reflect your activity levels. That's how.
How to change your movement goals, standing and exercising
To change the activity goals of your Apple Watch, first start the app “Exercise” on his watch. You can do this by tapping the activity ring complication on your current watch face or by pressing the digital crown and locating the Activity app from the main menu..
With the application open, you should see your current goals and objectives represented by three colors and three rings. If you don't see the activity ring, swipe right until you see it. Now scroll to the bottom of the screen (either with the digital crown or with your fingers) and touch “Change goals”.
Now you can adjust each goal in order, starting with your Move goal. Use the digital crown or on-screen buttons to adjust the value to your liking. Touch “Next” and you can adjust your exercise goal in increments of 15 minutes. Touch “Next” one more time to adjust your Stand target, in hour increments.
The ability to change your Exercise and Stand goals was added to Apple Watch with the arrival of watchOS 7 in september 2020. Before this, you could only change your move target.
If you used watchOS 6 or an earlier version, you may be wondering why you can't change your activity goals by pressing harder on the screen forcibly. This is because Apple removed all Force Push functionality with the arrival of watchOS 7, even for older devices.
You can update your Apple Watch software by opening the Watch app on your iPhone and navigating to General> Software Update. watchOS 7 you need an iPhone 6s or later with iOS 14 y un Apple Watch Series 3 the later.
Add an activity ring to your watch face
Adding the activity ring complication to your preferred watch face is the easiest way to keep track of your goals. This is one of the more flexible complications of the Apple Watch and can be presented as a small tricolor ring or a larger item with a detailed breakdown of its activity..
With the current clock face on display, press and hold until you see the option appear “Edit” at the bottom of the screen. Touch “Edit” and swipe to the interface of “Complications”. Touch a free space and scroll through the Digital Crown until you find the activity ring.
You can also add an activity ring to your iPhone if you want.. To do this, unlock your iPhone so you can see the home screen. Press and hold an icon until all icons start to move. In the upper left corner of the screen, touch the plus icon “+”.
Choose “Exercise” in the Fitness section, then choose the size and place it on your home screen. You can move the widget until you are satisfied with its location. Learn more about how to use widgets on your iPhone's home screen on iOS 14.
Default and Recommended Apple Watch Goals
By default, your Apple Watch will set a default motion goal based on measurements such as height and weight, as well as your specified age and gender. You should adjust your Move goal to reflect your fitness goals and current lifestyle..
Stand and Exercise have default targets for 12 hours and 30 minutes respectively. To achieve your stand goal, you will need to get up and move about once an hour for at least 12 hours in your day to achieve your goal. For exercise, son 30 minutes of vigorous movement per day.
Your Apple Watch will automatically record your exercise minutes when it detects an elevated heart rate and some type of activity. If you use the Workouts app to record activities like walking, running or resistance training, this will count towards your exercise goal. You will find them in the Fitness app on your iPhone.
If you are constantly exceeding your goals, you probably want to increase your goals. It is also a good idea to pay attention to your own schedule and adjust your goals as you see fit.. If you exercise consistently five days a week, You may want to reduce rest days a bit by reducing your Movement and Exercise goals.
the WHO recommends the adults of 18 a 64 years do at least 150 minutes of moderate intensity aerobic activity per week or 75 minutes of vigorous activity.
Do you love your Apple Watch? Take a look at these 20 tips and tricks to get the most out of your wearable.
RELATED: 20 Apple Watch tips and tricks you should know
