Movement is one of the simplest and most reliable ways to stay healthy, energized, and feel good. The best part? You’re the one in control.
Welltory’s Activity Report helps you notice every bit of movement, understand how active you really are, whether it’s enough to stay healthy, and how to move more — without overdoing it or feeling guilty.
It shows that even the things you take for granted — a walk, cleaning up, dancing, or playing with your child — aren’t small things at all, but meaningful contributions to your longevity. The analysis helps you see the value in every step, figure out what truly works for you, and supports you on your journey toward a more active, healthier life.
We’re gradually rolling out the first version of the report to some Apple Watch users who have access to Today screen. Over time, it will become available to everyone who meets the criteria.
We’ll be expanding and improving this report with every update to cover more aspects of physical activity and explain why they matter. Your feedback is incredibly valuable — you can share it in this way:
Open Activity Report.
Scroll to the screen that says Interested in sharing your feedback?
Tap Give feedback.
Fill out the form and tap Submit.
What’s in the Activity Report
In the first version, we focused on the key message — every movement matters. Every step you take, every walk, every bit of cleaning up is an investment in your health. What truly counts is that you’re not standing still.
That’s where our new metaphor was born — Activity Mountain. It helps you see how all your movements add up to something real — day by day, week by week.
How Activity Mountains work
In Today screen, you’ll see your Activity Mountain grow throughout the day. Taller mountains mean you were more active — every move supports your wellbeing.
The color at the peak shows the highest heart rate zone you reached during your most intense activity. Bright colors mean your heart got a great workout that day. We count all movement, even short trips to the kitchen.
At the top of the full report, you’ll also see a mountain range showing your activity over the past 7 days. Track what kinds of activity give you more energy, and celebrate days when you cleaned the house, walked with your child, or ran for the bus — it all adds up for your health.
Key metrics
Active Time is time spent moving, not sitting or lying down.
Sedentary Time is time spent inactive, excluding sleep.
Active Calories are calories burned through movement. We calculate this ourselves because Apple Watch estimates vary a lot depending on whether a workout was logged.
Total Calories are all calories burned while awake, including non-activity-related ones.
Active METs are MET minutes (intensity x time spent at that intensity).
Steps are counted from the beginning of one sleep period to the next, which may differ from the chart below (which shows steps from 12 am to 12 am the next day).
Intense Time is time spent in elevated activity zones, starting from Zone 1 and above.
Intense METs are METs accumulated during periods of elevated activity, starting from Zone 1.
Stand Hours are hours when you stood up and moved enough to break up sedentary time.
Activity Mountains aren’t just a pretty visualization — every peak represents real movement: active minutes, steps, METs, time spent in higher heart rate zones.
With one glance, you can see how active your day really was. And just below, you’ll discover what shaped those results — a workout, a walk, or a day you spent running around with your kid.
These mountains do more than show data — they help you connect your actions to how your body feels. Step by step, they guide you toward finding that healthy balance between activity and rest.
Activity Overview
This chart shows your activity levels.
Active Time includes light activity like housework that keeps your heart rate up. We track all of it because every kind of movement matters for how you feel.
Intense Activity reflects time spent in moderate to max heart rate zones — great for heart and endurance.
When you look at your chart, you might start to notice patterns — which days it’s easier for you to stay active, and how workouts, weather, or your mood affect your movement.
This way, you’re not just tracking activity — you’re learning to understand your body. Step by step, you’ll find your own natural, comfortable rhythm.
Today’s Longevity Goal
Today’s Longevity Goal shows how much movement will help you feel your best today. It’s calculated in METs — a measure of activity intensity — so you can hit your goal in different ways: a walk, a yoga session, or a short but powerful workout.
A color bar below guides you on how many minutes to spend in different heart-rate zones to reach your goal. But think of it as a compass, not a competition. You don’t have to push into high zones if that’s not comfortable right now. The main thing is to move at your own pace — step by step, listening to your body and backing yourself up.
Why it matters: Your daily goal helps you understand whether you’re moving enough for your health at your current fitness level. It turns the vague “I should move more” into a clear target — how much movement will actually benefit you today.
Longevity Progress
We determine your weekly fitness goal and the number of METs you need to accumulate today and this week, based on your current fitness and activity level. Your personal activity range is shown as a blue-green Path:
In the Recovery zone, you’re getting less intense exercise than usual. Staying here after periods of making progress or overtraining helps you avoid injury.
In the Progress zone, you’re getting just as much intense activity as usual or slightly more. Being in this zone helps maintain or improve your fitness level and supports your heart health.
Straying outside the Path now and then isn’t a big deal, but if you regularly push too hard or don't challenge yourself enough, your fitness level likely won’t improve. For steady, lasting results, aim to stay in the Progress zone. When your body needs rest, we'll help you recover without compromising your progress.
Longevity Progress helps you find the sweet spot between effort and recovery. It shows you when to add a bit more movement — and when to ease up — so you can stay energized and keep building long-term health without burning out.
7-Day Intensity Minimum
The CDC recommends at least 150 minutes of moderate to intense activity per week for long-term health benefits. We’ve converted this goal into METs, which is based on your heart rate, to help you track your progress toward this goal in a personalized way.
You need the full 150 minutes if you only stay in the moderate heart rate zone. Higher heart rate zones help you rack up more METs per minute, so you need less time to close your goal in more intense zones.
The 7-Day Intensity Minimum helps you understand whether you’re moving enough for your own health—not just by general standards. It brings all your workouts and daily steps together into a clear picture of how well you’re actually protecting yourself from health risks and building habits that support long-term vitality.
Informative Trends
Here you’ll find how your activity metrics change over time. Use these charts to spot patterns and gain insight into your daily habits.
These charts currently reflect data from midnight to midnight, so they may differ slightly from the numbers shown earlier in the report.
Access to the new Activity Report
The feature is currently available only to iOS users with an Apple Watch. As the rollout continues, users who meet these criteria will soon gain access.