watchOS 7 Lets You Customize Stand Hours and Exercise Minutes

The new watchOS 7 update includes a new Apple Watch feature that's designed to let users customize all of their Activity goals, setting not only calorie targets, but also Stand hours and Exercise minutes.

applewatchactivitycustomization
In watchOS 6, there is no option to customize Stand hours or Exercise minutes, with Apple requiring at least 12 stand hours and at least 30 minutes of exercise to complete an Activity goal. Goals will be much more customizable with watchOS 7.

The Exercise goal can be set for as low as 10 minutes or as high as 60 minutes, while the Stand goal can be dropped to six hours. Twelve hours continues to be the maximum.

Activity goals can be changed by opening up the Activity app on the Apple Watch and scrolling down to get to the "Change Goals" option. Under Change Goals, you can set new Move, Exercise, and Stand goals.

Apple released the watchOS 7 GM earlier today, and plans to release the new update to the public tomorrow.

Related Roundup: watchOS 26
Related Forum: Apple Watch

Popular Stories

apple oct 2024 mac tease

Apple Expected to Announce These Two to Three Products 'This Week'

Sunday October 12, 2025 7:05 am PDT by
Apple plans to announce new products "this week," according to Bloomberg's Mark Gurman. Apple's "Mac Your Calendars" teaser last October In his Power On newsletter today, Gurman said the products set to be updated this week include the iPad Pro, Vision Pro, and "likely" the base 14-inch MacBook Pro, with all three likely to receive a spec bump with Apple's next-generation M5 chip. Gurman...
iOS 26 Feature

Apple Preparing iOS 26.0.2 Update for iPhones

Saturday October 11, 2025 6:59 pm PDT by
Apple's software engineers are internally testing iOS 26.0.2, according to MacRumors logs, which have been a reliable indicator of upcoming iOS versions. iOS 26.0.2 will likely be a minor update that addresses bugs and/or security vulnerabilities, but we do not know any specific details yet. The update will likely be released within the next few weeks. Last month, Apple released iOS...
10

Apple to Launch New Products Starting Next Week, Claims Dubious Leak [Updated]

Friday October 10, 2025 5:57 am PDT by
Update: the Naver account appears to be referencing a speculative post on X by Vadim Yuryev, dated October 6. The original article follows. Apple will announce new products through a series of press releases beginning as soon as next week, according to a dubious claim posted on the Korean blog Naver. The Naver blog account yeux1122, which aggregates rather than originates Apple...
iPhone 17 Pro Colors

iPhone 18 Pro Already Rumored to Have These 6 New Features

Saturday October 11, 2025 10:10 am PDT by
While the iPhone 18 Pro and iPhone 18 Pro Max are still nearly a year away, a handful of new features and changes have already been rumored for the devices. Below, we have recapped some of the early iPhone 18 Pro rumors so far. Smaller Dynamic Island The standard iPhone 18, iPhone 18 Pro, and iPhone 18 Pro Max will be equipped with a slightly smaller Dynamic Island, but the devices will...
All AirPods 2025

Apple Reportedly Working on New AirPods Pro, AirPods 5, and H3 Chip

Sunday October 12, 2025 9:24 am PDT by
After releasing AirPods Pro 3 last month, Apple is already working on the next AirPods Pro, according to Bloomberg's Mark Gurman. It is unclear if the new AirPods Pro would be branded as AirPods Pro 4, or if they would be considered an updated version of AirPods Pro 3. Gurman did not take a position, opting to describe them as a "new version" of the "high-end in-ear buds." AirPods Pro 2...
Tim Cook MacBook

Apple's Next CEO Identified

Wednesday October 8, 2025 12:30 pm PDT by
Apple's hardware engineering chief John Ternus remains the "leading contender" to become the company's next CEO, according to Bloomberg's Mark Gurman. Ternus is 50 years old, so he is still young enough to have a long run at the helm of Apple, after current CEO Tim Cook retires. He is already a key decision-maker at Apple, according to Gurman, and he appears to have a charismatic...
Apple MacBook Pro M4 hero

Apple Rumored to Launch MacBook Pro With M5 Chip Before M5 Pro and M5 Max Models

Friday October 10, 2025 1:18 pm PDT by
Apple is planning to release a base MacBook Pro with a standard M5 chip before higher-end models with M5 Pro and M5 Max chips, according to AppleInsider's sources with "knowledge of macOS Tahoe development and hardware testing." The report said a MacBook Pro with an M5 chip is "nearing release," and Apple has apparently been testing this model with an unreleased macOS 26.0.2 version....
10

Apple Event This October? Here's the Latest on What to Expect

Thursday October 9, 2025 7:00 am PDT by
While it is unclear if Apple will host an October event this year, or stick to press releases, rumors suggest it will announce several new products this month. The graphic for Apple's "Unleashed" event in October 2021 Below, we have recapped everything to know about a potential Apple event this October. When The table below outlines when Apple teased its October launches over the past...
vivo liquid glass

iOS 26 Liquid Glass Design Copied by Android Smartphone Maker

Thursday October 9, 2025 4:07 pm PDT by
Chinese smartphone maker Vivo has taken some inspiration from Apple's Liquid Glass design language for its latest operating system update, OriginOS 6. Unveiled this week, OriginOS 6 has the same rounded buttons and translucent glass look as iOS 26. In a demo video, a Vivo smartphone features an interface that could be easily mistaken for iOS 26. There's a Liquid Glass clock, Control Center,...

Top Rated Comments

btrach144 Avatar
66 months ago
They need to let us develop off day profiles. For example on my off day, I only want to burn 250 cal, 10 work out minutes, and 8 stand hours.

then let me assign this profile to Tuesday and Thursday since those are my rest days.

while this is a step in the right direction, it still sounds very manual.
Score: 36 Votes (Like | Disagree)
below sea level Avatar
66 months ago
Finally! The stand hours is a joke right now. I can stand at my desk for an entire hour and not get credit unless I put my arm down by my side for a minute.
Score: 13 Votes (Like | Disagree)
FightTheFuture Avatar
66 months ago
Bah! Those were the two goals you couldn’t cheat on.
Score: 12 Votes (Like | Disagree)
CarpalMac Avatar
66 months ago

They need to let us develop off day profiles. For example on my off day, I only want to burn 250 cal, 10 work out minutes, and 8 stand hours.

then let me assign this profile to Tuesday and Thursday since those are my rest days.

while this is a step in the right direction, it still sounds very manual.
Or sick days. I am on a huge streak at the moment and when I was ill (and should have really been in bed) I couldn't bring myself to allow the streak to be broken. It's a bit tragic, I get that, but....
Score: 12 Votes (Like | Disagree)
B4U Avatar
66 months ago
And have Apple yet figured out how to deal with time zone changes where we fly half way across the globe?
Score: 11 Votes (Like | Disagree)
Apple Knowledge Navigator Avatar
66 months ago
So I can only stand for a maximum 24 hours in one day?. That’s BS. I expected at least 76.
Score: 8 Votes (Like | Disagree)