Your Move plan gives you personal Move, Exercise, and Stand goals to help you stay healthy. It also includes your personal training zones based on your resting heart rate.
Your goals are recalculated every day so that there’s a balance between activity and rest. They are based on recommendations from the World Health Organization (WHO), your body’s current state, general fitness, and activity level. You won’t see a 10,000-step goal if you’re not used to physical exercise. And we won’t suggest a ten-minute workout if you've been running marathons recently.
Physical activity reduces the risk of diabetes and heart problems, lowers cholesterol levels, blood pressure, and anxiety, improves cognition. Goals taking into account your individual circumstances and lifestyle will help you move more and increase your stamina — because you’ll work out in your appropriate heart rate zones. And you won’t feel guilty about sometimes being off your cardio game — the goals will adjust to you, not the other way round.
If you don't have a fitness tracker that tracks heart rate, you'll still get activity goals. However, we won't be able to personalize your cardio goal without heart rate data — we'll automatically set it to 20 minutes, in line with the minimum recommended by the World Health Organization. If there’s no data at all in the aggregator or if it’s not connected to Welltory, you won't receive this message.
Please note that some fitness trackers (like Fitbit) can't write your data to Apple Health or other aggregators, and you won't be able to get the plan.
Another type of message, your Yesterday’s move report, will help you monitor your progress.
There are two kinds of Move plans: for Apple Watch users and people using other trackers. They only differ in goal names. If you use Apple Watch, your goals will have names you’re accustomed to Move (in kcal), Exercise, and Stand. If you have another tracker, your goals will be named Steps, Cardio, and Stand-ups. That way, Apple Watch users won’t be confused and will monitor familiar goals, and athletes with other trackers won’t have to get their heads around “active calories” and will simply track their steps.
Tell me more about each goal. What does Move/Steps mean? Is it about how much I move and how many steps I take every day?
Yes, it’s how many steps you walk or how many active calories you burn. To reach this goal, you simply need to walk to your office and back, do housework, play with kids, etc. — such everyday activities are usually enough.
Is the Exercise/Cardio goal related to workouts?
Not exactly. To reach this goal, you need to make your heart beat faster. The higher your heart rate and the harder your workout, the faster you’ll achieve the goal.
To see how many minutes you need to spend in a particular heart rate zone, tap the colored sections — the number of minutes in your Exercise goal will increase or decrease, just like in the GIF below (which is purely illustrative).
For example, you can have a 30-minute brisk walk to your office and back every day with a heart rate of 120 bpm. Or walk upstairs a few times a day with a heart rate of 150 bpm. In both cases, you’ll reach your goal.
What does Stand/Stand-ups mean? Is it light exercise?
Close to it. The Stand goal helps you avoid staying in a sitting position for too long — it’s about getting up and moving around for three minutes every hour or two. For example, if you've got an 8-hour goal, you need to stand up and move for three minutes straight during 8 different hours in the day.
During these three minutes, you can stretch a little, get yourself a glass of water or a snack. You might think that it’s a waste of time, but after a month, you’ll notice that such regular breaks reduce back pain and neck pain and improve your focus.
Usually, fitness trackers recommend one-minute exercises every hour. But we’ve conducted an in-house study based on our users’ anonymous data, and it turns out that a light exercise will have a positive effect if it includes 180–300 steps. You can hardly walk so many steps within a minute, so we’ve set a three-minute norm. We’ve also worked out a formula to align your daily number of stand-ups with your lifestyle.
Why do I need training zones, and what’s so special about your calculations?
A training zone is a heart rate range where your workout will be most effective. Our training zones will show you your today’s optimal heart rate ranges to burn calories, grow muscles, or improve your stamina and strength.
Your heart rate zones are recalculated every day based on your resting heart rate and age. They also consider your body’s current state: if you’re sick or did 300 burpees yesterday, you won’t get the zones today.
Please note that WHO recommends working out in the green and yellow zones. The red zone is a place for well-trained athletes, and you’d better go there only after consulting a physician or under their supervision.
Why do you calculate the goals? How are they different from those in other fitness trackers?
You might have noticed that WHO, as well as developers of Apple Watch and other fitness trackers, set “one-size-fits-all” goals.
For instance, WHO’s new guidelines recommend 150 to 300 minutes of moderate to vigorous aerobic activity per week for all adults — including people living with chronic conditions, such as type-2 diabetes or disability. It is routine practice, and regularly reaching such goals, any person can improve their health.
However, it’s not clear what to do with these cumulative 150 minutes. Should you go for one long exercise, or is it better to have several workouts? Fitness tracker developers suggest a 30-minute goal every day with an option to change it if necessary. And it works for many people.
But what should you do after a month when your body gets used to regular workouts? Should you continue with 30-minute goals? Should you aim higher? If yes, by how much and based on what calculations? And if you’re sick or on vacation, what happens then?
These questions are difficult to answer — there are many expert opinions and studies, but they often contradict each other. That’s why we’ve decided to create activity goals that will gradually lead you to a healthier lifestyle and blend seamlessly into your life.
We’ve spent quite some time thinking of the best way to do it and ended up taking into account not only your gender, weight, height, and age, but also WHO recommendations, guidelines of the U.S. Department of Health and Human Services, and meta-analysis of 32 studies considering physical activity normative data. After that, we personalize the results based on your individual activity data.
That way, unlike other trackers, we set a new Move goal every day depending on:
steps taken / calories burnt yesterday and for the past 7 and 21 days
fluctuations in the number of steps taken / amount of calories burnt during the day
your general fitness level
The Exercise goal takes into account:
moderate and vigorous activity performed yesterday and for the past 7 and 21 days
your HRV measurement results
your tags in the Welltory feed
frequency and intensity of all your workouts we know about
changes in the activity performed by day, week, and month
The Stand goal is calculated based on:
the number of stand-ups yesterday and for the past 7 days
your current physical state
This approach allows Welltory to really understand you and suggest appropriate activity goals for the day.
How do Welltory goals compare with what others suggest?
Here’s an example. Let’s say you’re an athlete. You’re having a workout today. Yesterday, you started wearing Apple Watch and using Welltory. Both your watch and Welltory know just some basic info about you. That’s why the goals can hypothetically be more or less the same:
You go to the gym and have a pretty hard workout. The next day, you don’t feel that fresh, and the HRV measurement shows your body’s recovering after your yesterday’s sports adventure.
Your Apple Watch goals will stay the same — because you haven’t manually changed them. And Welltory goals will automatically adjust to your state and decrease:
As a result, Apple Watch will motivate you to move and exercise more, while after pushing yourself, it’s better to restore energy. And if you use Welltory along with your watch, you’ll know to have some rest.
Doesn’t Garmin change goals every day, like Welltory?
Yes, Garmin also adjusts the step goal every day — but their calculations are based on a universal formula rather than an individual one.
Robert, a semi-professional marathon runner, did a little research. He studied how the auto step goal feature worked on his Garmin Forerunner 235. And he came to the following conclusions:
1. If you reach the goal, Garmin will add 5–10% of steps every day.
2. If you fail to reach the goal on a particular day, Garmin will calculate the next day’s goal by taking today’s step goal and subtracting 5% of the missing steps.
3. If you miss the goal for more than one day, the following goals will decrease by 7–8% every day.
Similar observations were made by the author of this Quantixed article about Garmin Fēnix 5.
Apparently, Garmin calculations are based on yesterday’s step count. If, for example, Robert runs long distances for two days in a row, his goal may increase by 20% and become unattainable, especially after a marathon. And vice versa: if he gives himself one-week rest after a marathon, the goal will become too easy.
That’s why we take into account not only yesterday’s steps and workouts but your activity data for the whole week. And we also use your heart rate data — it helps us set an optimal goal for your body’s current state given the past week’s stress, workouts, and physical activity.
Frequently asked questions
Why do I have a zero Exercise goal?
There can be two reasons for this.
The first is that you’ve already reached your goal for the week — for instance, with two HIIT workouts and a run.
The second reason is that you’ve let us know you’re not well today — by putting tags “illness” or “cold/flu” or taking a measurement and getting not-so-good results. For example, it can happen if the stress level is too high or too low, while the productivity and energy levels are below 50%.
When you get better, recover after a workout, and are ready for new challenges, your cardio goal will be there again. The tips below goals will help you understand why the goal is not there today.
Why do I have blanks in all my goals?
Most likely, we don’t have enough data to calculate your goals, namely your step count for yesterday. Without this data, our formulas won’t work. There can be two reasons for the missing data: you haven’t connected Welltory to your data aggregator or didn’t wear your tracker yesterday.
Make sure to connect your data aggregator to Welltory and give us access to your data, whether it’s in Apple Health, Google Fit, or Samsung Health. After that, wear a fitness tracker for at least one day. Please note that some fitness trackers (like Fitbit) can't write your data to Apple Health or other aggregators, and you won't be able to get the plan.
I didn't see my Move plan for today. Why?
If you haven’t received your Move plan, you might have opened Welltory in the evening. Open the app earlier in the day to get your move plan.
Why is my Exercise goal always 20?
There can be two reasons for this: you don't have a fitness tracker that sends us your heart rate data or you're not meeting your cardio goals.
If you don't have a fitness tracker, haven't synced your fitness tracker with Apple Health, Google Fit, or Samsung Health, or haven't synced Welltory with one of these aggregators, we can't personalize your exercise goal. We'll set your goal to about 20 minutes, which is right around the minimum recommended by the World Health Organization.
If you're getting less than 150 minutes of moderate-intensity exercise per week, we'll also set your goal to 20 minutes. Once you start meeting it, we'll personalize your numbers to help you get in better shape gradually.
Why do I get goals but no training zones?
It can happen for two reasons: you either had a decent workout yesterday or you aren't feeling well. In both cases, it's best to give yourself some time to recover, so you don’t really need your training zones.