Staying active is one of the most powerful ways to support your health, and something you can influence directly. That’s why we created a new Activity Report to help you understand how much you’re moving, whether it’s enough, and how to improve if needed.
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 this first version, we focused on one key message: any movement counts, because it means you’re not sitting still. That’s the idea behind our new metaphor, Activity Mountains.
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 Overview
This chart shows your activity levels.
Active Time includes light activity like housework that keeps your heart rate up.
Intense Activity reflects time spent in moderate to max heart rate zones — great for heart and endurance.
Today’s Longevity Goal
This is your target for intense activity, measured in METs, which allows us to make more accurate and personalized predictions. The colored bar helps you see how many minutes you’d need to spend in different heart rate zones to reach your goal.
We don’t recommend pushing into high heart rate zones if it’s not right for you. The bar simply shows how higher intensity helps you reach your goal faster. Select the cardio level that best suits your body.
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.
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.
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.