One of the main features the Apple Watch has to offer is the ability to track your daily activities and workout routines. The Apple Watch has a comprehensive set of health and fitness tools to help you keep track of your movement, reach workout goals, and get more activity into your life. One of Apple's main goals with the Apple Watch was to provide users with tools to keep them healthy, and the Activity and Workout apps on the Apple Watch are part of that effort.

If you've been a couch potato for too long, Apple Watch might be just what you need to motivate you to get moving and get healthy. The following video and tutorial will show you how to track your daily activities and how to monitor your workouts using the Activity and Workout apps.

Tracking Daily Activities

Activity Ring Apple WatchThanks to the motion sensors built into Apple Watch, it's always keeping track of your movement when it's on your wrist. Whether you are sitting around doing nothing, or participating in a decathlon, Apple Watch knows your movements and will keep you informed.

  1. Open the Activity app on Apple Watch.
  2. Swipe left to the "Move, Exercise, and Stand" screen and tap Get Started.
  3. Enter your personal information (gender, age, weight, and height).
  4. Turn the Digital Crown to set the information and tap to Continue.
  5. Tap Start Moving.
  6. Or, use the Apple Watch app on your iPhone to enter the information, under the "Health" section of the app.

Once the information is entered, Apple Watch will do the monitoring for you. When you take a brisk walk, run, or take a spin class, your movement heart rate data will be tracked on your Activity Rings.

The Move Ring
The Move ring tracks calories you've burned by moving. Depending on how regularly you get around, Apple Watch will adjust your goals. So, if you are fairly sedentary, a short walk up and down a few flights of stairs will help you on your way to filling in your ring. However, if you regularly walk 12,000 steps in a day, your Move ring will be harder to fill. During the setup process, you choose your typical level of activity to get a ballpark movement goal, adjust it manually if you wish, and then let the Apple Watch tweak things over time.

The Exercise Ring
The Exercise ring tracks how many minutes of brisk activity you have completed in a day. Brisk exercise means movement that gets your heart rate up. So, a leisurely stroll to your boss' office across the building does not count. However, if you were to skip to his or her office, you might make some progress on your Exercise ring.

The Stand Ring
The Stand ring is there to remind you that you need to move your body. Once per hour, Apple Watch will remind you to take a walk for a minute. Even if you are at a standing desk, you will be reminded. The idea is to get away from your desk for a minute, whether you are standing or sitting, and the Apple Watch wants to see you up and around in at least 12 hours of your day.

How to View Your Progress

Activity Rings Apple Watch iPhone

  1. Swipe up on the Watch face, then swipe to the Activity Glances.
  2. Tap the Glance to open the Activity App.
  3. Swipe to see individual activities.
  4. Swipe up on an activity or turn the Digital Crown to see the activity as a graph.
  5. Or, you can view the information on the Activity app on your iPhone. Some watch faces include Activity as a complication option, letting you see your miniature activity rings at any time and access the Activity app with a tap right from there.

How to View Activity Achievements

Activity Achievements Apple Watch
You will earn achievements for completing fitness goals, like working out every day of the week, doubling your daily move goal, and completing all of your activity goals for the entire week. You can keep track of which achievements you've earned in the Apple Watch app.

  1. Open the Apple Watch app on your iPhone.
  2. Tap the Achievement tab.
  3. Tap an achievement to see your progress.

How to Manually Adjust Your Goals

Change your Move Goal Apple Watch
Apple Watch will update your goals every Monday based on your previous week's activities. However, you can manually change them whenever you like.

  1. Open the Activity app on Apple Watch
  2. Firmly press on the display screen until you see a prompt to change your move goal.
  3. Adjust your goal according to your realistic ability.

Controlling Notifications

Activity Notifications Apple Watch
Apple Watch will send you friendly reminders about your daily activities. If you'd rather not get notifications, you can turn some or all of them off.

  1. Open the Apple Watch app on your iPhone.
  2. Tap My Watch.
  3. Tap Activity.
  4. Toggle the switches for each reminder on or off according to your desire.

Tracking Workouts

In addition to keeping track of your daily activities, Apple Watch will help you monitor your workouts. You can set specific goals based on length of time, calories burned, or distance. Once activated, Apple Watch will track your heart rate and movement and help you get through your workout.

Select a Workout Apple WatchStarting a Workout

  1. Open the Workout app, then tap the type of workout you will be doing, including running, cycling, rowing, and more. As you select workouts, Apple Watch will track your preferences and put the most used ones on top.
  2. Swipe left or right to choose a calorie, time, or distance goal.
  3. Turn the Digital Crown to set the number.
  4. When you are ready to start your workout, tap Start.

Pausing your Workout
You can pause a workout at any time by firmly pressing the display screen. Do this if you stop for any reason during your workout when you don't want things like your heart rate tracked. Tap Resume to continue.

Pause Workout Apple WatchEnding your Workout
To stop a workout early, or if you've gone past your goal and still wanted to do more, but now it is time to stop, firmly press on the display screen. Then, tap End. Turn the Digital Crown to view your result summary. Tap Save to keep the information or Discard to delete it.

Apple Watch's Activity and Workout apps are great for getting you motivated and keeping you on track. The Activity app on Apple Watch will show you your progress and allow you to fine-tune your daily activities in order to ensure that you keep moving and stay healthy.

Related Roundup: Apple Watch 10
Buyer's Guide: Apple Watch (Caution)

Top Rated Comments

filmantopia Avatar
133 months ago
It's unfortunate that such detailed instructions are needed to understand and use some of the functionality of the Apple Watch. Apple used to pride itself on making UI's that were so simple and intuitive that no operating instructions were needed.

While undoubtably the best Smart Watch around, there are aspects of the UI that are more convoluted and complex than they perhaps ought to be.

But to paraphrase Steve, making things really simple is actually really hard.


Have you used the activity app? It's actually ridiculously simple. I can't imagine even the least tech savvy person not being able to figure it out in a matter of minutes.
Score: 10 Votes (Like | Disagree)
DavidTheExpert Avatar
133 months ago
It's so disturbing to see that so much effort went in to writing and formatting this incredibly in-depth walkthrough of something so incredibly simple. All of these things are so easy for about 95% of users to figure out on their own, and for the rest there is plenty of information already on Apple's website.

Why is MacRumors publishing these kinds of articles, and why is every single one of them being published under the name "Lory Gil"? What is going on here? Is MacRumors under new management or something?
Score: 6 Votes (Like | Disagree)
lk400 Avatar
133 months ago
It's unfortunate that such detailed instructions are needed to understand and use some of the functionality of the Apple Watch. Apple used to pride itself on making UI's that were so simple and intuitive that no operating instructions were needed.

While undoubtably the best Smart Watch around, there are aspects of the UI that are more convoluted and complex than they perhaps ought to be.

But to paraphrase Steve, making things really simple is actually really hard.

They are not needed.

This is MR generating clicks by writing random empty articles about basic functionality, playing off the people who haven't received their watch yet but wiang to read anything on the topic.

----------

I'm not usually one to track my fitness, but I love this app. I literally do nothing and get relevant notifications. Truly a case of "it just works".

----------



While this makes it seem hard to set up, it is not at all.

Exactly.

I'm waiting for the 2 page MR instructions on how to tell the time on the analogue style clock faces.
Score: 6 Votes (Like | Disagree)
jdmagoo1 Avatar
133 months ago
It's unfortunate that such detailed instructions are needed to understand and use some of the functionality of the Apple Watch. Apple used to pride itself on making UI's that were so simple and intuitive that no operating instructions were needed.

While undoubtably the best Smart Watch around, there are aspects of the UI that are more convoluted and complex than they perhaps ought to be.

But to paraphrase Steve, making things really simple is actually really hard.

Well Whilst I'm still waiting for mine to turn up I spent an hour yesterday in the Apple store playing around with the watch. After an hour I found the UI completely intuitive and easy to use. This post highlights what can be achieved using one of the many apps but from my one hour experience, this post is not needed. The user will figure all this out themselves.
Score: 6 Votes (Like | Disagree)
doelcm82 Avatar
133 months ago
I dont know, $400+ dollars and a long list of instructions to get my watch to tell me what everyone should already know: get off your --- and move around!
But if you pay $400+ for that, the rest of the Apple Watch functionality comes absolutely FREE!
Score: 6 Votes (Like | Disagree)
mattopotamus Avatar
133 months ago
I'm not usually one to track my fitness, but I love this app. I literally do nothing and get relevant notifications. Truly a case of "it just works".

----------

It's unfortunate that such detailed instructions are needed to understand and use some of the functionality of the Apple Watch. Apple used to pride itself on making UI's that were so simple and intuitive that no operating instructions were needed.

While undoubtably the best Smart Watch around, there are aspects of the UI that are more convoluted and complex than they perhaps ought to be.

But to paraphrase Steve, making things really simple is actually really hard.

While this makes it seem hard to set up, it is not at all.
Score: 6 Votes (Like | Disagree)

Popular Stories

iPhone 17 Pro in Hand Feature Lowgo

iPhone 17 Pro to Reverse iPhone X Design Decision

Monday July 7, 2025 9:46 am PDT by
Since the iPhone X in 2017, all of Apple's highest-end iPhone models have featured either stainless steel or titanium frames, but it has now been rumored that this design decision will be coming to an end with the iPhone 17 Pro models later this year. In a post on Chinese social media platform Weibo today, the account Instant Digital said that the iPhone 17 Pro models will have an aluminum...
iOS 26 Feature

Everything New in iOS 26 Beta 3

Monday July 7, 2025 1:20 pm PDT by
Apple is continuing to refine and update iOS 26, and beta three features smaller changes than we saw in beta 2, plus further tweaks to the Liquid Glass design. Apple is gearing up for the next phase of beta testing, and the company has promised that a public beta is set to come out in July. Transparency In some apps like Apple Music, Podcasts, and the App Store, Apple has toned down the...
imac video apple feature

Apple Launching These 15+ Products Later This Year

Sunday July 6, 2025 8:05 am PDT by
The calendar has turned to July, meaning that 2025 is now more than half over. And while the summer months are often quiet for Apple, the company still has more than a dozen products coming later this year, according to rumors. Below, we have outlined at least 15 new Apple products that are expected to launch later this year, along with key rumored features for each. iPhone 17 Series iPho...
iphone 16 pro models 1

Here's How the iPhone 17 Pro Max Will Compare to the iPhone 17 Pro

Saturday July 5, 2025 1:00 pm PDT by
Apple should unveil the iPhone 17 series in September, and there might be one bigger difference between the Pro and Pro Max models this year. As always, the Pro Max model will be larger than the Pro model:iPhone 17 Pro: 6.3-inch display iPhone 17 Pro Max: 6.9-inch displayGiven the Pro Max is physically larger than the Pro, it has more internal space, allowing for a larger battery and...
iPhone Car Key Kia

Here's Which Vehicles Offer iPhone Car Keys

Sunday July 6, 2025 3:03 pm PDT by
In 2020, Apple added a digital car key feature to its Wallet app, allowing users to lock, unlock, and start a compatible vehicle with an iPhone or Apple Watch. The feature is currently offered by select automakers, including Audi, BMW, Hyundai, Kia, Genesis, Mercedes-Benz, Volvo, and a handful of others, and it is set to expand further. Apple has a web page with a list of vehicle models that ...
iphone 17 pro render majin bu

New iPhone 17 Pro Renders Highlight Apple Logo and MagSafe Design Changes

Sunday July 6, 2025 8:43 pm PDT by
New renders today provide the best look yet relocated Apple logo and redesigned MagSafe magnet array of the iPhone 17 Pro and iPhone 17 Pro Max. Image via Majin Bu. Several of the design changes coming to the iPhone 17 Pro model have been rumored for some time, such as the elongated camera bump that spans the full width of the device, with the LiDAR Scanner and flash moving to the right side. ...
iPhone 17 Pro in Hand Feature Lowgo

iPhone 17 Pro Coming Soon With These 14 New Features

Friday July 4, 2025 1:05 pm PDT by
Apple's next-generation iPhone 17 Pro and iPhone 17 Pro Max are just over two months away, and there are plenty of rumors about the devices. Below, we recap key changes rumored for the iPhone 17 Pro models. Latest Rumors These rumors surfaced in June and July:Apple logo repositioned: Apple's logo may have a lower position on the back of the iPhone 17 Pro models, compared to previous...
apple account card feature

Apple Account Card Expanding to More Countries

Tuesday July 8, 2025 7:34 pm PDT by
Apple is expanding the ability to add an Apple Account Card to the Wallet app to more countries, according to backend Apple Pay changes. With iOS 15.5, Apple updated the Wallet app to allow users to add an Apple Account Card, which displays the Apple credit balance associated with an Apple ID. If you receive an Apple gift card, for example, it is added to an Apple Account that is also...
apple wallet drivers license feature iPhone 15 pro

Apple Says iPhone Driver's Licenses Will Expand to These 8 U.S. States

Tuesday July 8, 2025 11:26 am PDT by
In select U.S. states, residents can add their driver's license or state ID to the Wallet app on the iPhone and Apple Watch, providing a convenient and contactless way to display proof of identity or age at select airports and businesses, and in select apps. Unfortunately, this feature continues to roll out very slowly since it was announced in 2021, with only nine U.S. states, Puerto Rico,...