The goal of the “daily move” is to get moving more and better. The Apple Watch has a built-in app that tracks your daily movement. It also offers different challenges to motivate you to reach the goals you want. The best part is that you don’t need to sign up for anything or install any other apps in order to achieve your daily movement goals with your Apple Watch. All you need to do is adjust the settings on your watch and select your challenge type. If you’re not sure what the Daily Move Goal on Your Apple Watch means, read on for more details about what this feature can do for you!
What Is A Good Move Goal On Apple Watch
- There are two types of goals in the Apple Health app: one for Fitness, and one for Activity. It’s important to set a realistic goal that will motivate you to continue improving your health.
- Fitness Goals: If you want to lose weight, aim for a calorie deficit of 10–20%. For example, if you want to lose 20 pounds, aim for a calorie deficit of 2,000–4,000 calories per day. Set realistic goals for both exercise and weight loss that will motivate you to continue improving your health.
- Activity Goals: If you want to increase your daily activity, set a goal that is appropriate for your current fitness level. Set a time target such as 60 minutes per day or more.
How Does The Daily Move Goal Work?
- Open the Apple Health app
- Tap on the “Activity” tab
- Tap on “Move” in your daily goal to set up your daily move goal.
- Set a time target such as 60 minutes per day or more, and select the type of challenge you want to do (e.g., run 10 minutes). Tap “Done” when you are ready to begin!
- The Apple Watch will automatically track your activity and show you how many calories you have burned during that activity by showing calories burned in your Activity section of the Health app. For example, if you walk for 60 minutes and burn 1,000 calories, then your Activity Goal has been met!
What Does A “Good” Move Look Like?
- Your activity level must be moderate or higher. For example, if your daily goal is to walk 10 minutes per day, then your activity level must be 5–6 out of 7 (moderate to vigorous intensity).
- You are walking (or running) for at least 10 minutes at a time.
- You are moving at a speed between 1 and 3 miles per hour (2–5 km/h).
- You are moving in a straight line without stopping or turning around.
- You are not using any other forms of transportation (e.g., bicycling, driving, using public transport).
- You are not carrying anything that you would normally carry while walking or running such as a water bottle, phone, wallet, keys, or other items you would normally carry with you while walking and running outside; for example, if you want to use the Apple Watch for swimming then it is best to leave these items behind when walking or running outside!
- Your heart rate is within the range of 50–130 BPM (beats per minute). This means that your heart rate should be within the range of 50 BPM when you first start exercising and 130 BPM when you have been exercising for at least 10 minutes; this is also known as moderate-intensity exercise!
- If you fall below the range of 50–130 BPM during exercise then your Apple Watch will stop tracking your movement until you have returned to a moderate-intensity exercise heart rate range. If you are wearing a Nike+ Sportband then your heart rate will be displayed on the watch face to help you know when you have returned to the moderate-intensity exercise heart rate range.
- You are not standing still for more than 2 minutes at a time (e.g., if you are walking and need to stop for a short break, then stop and start moving again after 2 minutes or less).
- Your heart rate should not drop below 50 BPM (or below 10 beats per minute) during exercise.
Why Is Tracking Movement Important?
- Your Activity Goal is based on your movement each day. If you are not moving enough then your Activity Goal may not be met and you will not lose weight.
- Your Fitness Goal is based on how well you can perform physical tasks (e.g., running, climbing stairs, etc.) which require your body to move. If you are not moving enough then your fitness level may be low which will prevent you from reaching your fitness goal!
- It encourages you to move more by showing how many calories and steps you have burned today compared to the previous day (e.g., see the chart below).
- Tracking movement helps to improve your movement during the day so that it becomes a habit and when you want to start exercising again; for example, if I’m already walking for 10 minutes at a moderate pace and I want to add in another 5 minutes of jogging or running then I can just punch in those additional 5 minutes into my Apple Watch and my activity level will increase because the Apple Watch knows that I am now exercising for a longer amount of time!
- It helps me to “set goals” for myself by giving me an idea of how much exercise I need each day in order to reach my daily or weekly goal; for example, if I want to walk 15 minutes per day but I only walk for 10 minutes per day then my daily goal has been met!
- It helps me set goals by showing me how many miles I have walked, run, or climbed this week compared to the previous week. For example, if I have walked 15 miles this week compared to the previous week then my goal was met!
- If you are walking and you stop for a minute or two then your Apple Watch will show that you stopped for 2 minutes or more; this helps you to know that you should walk for at least 10 minutes before stopping again.
- If you are running and stop for a minute or two then your Apple Watch will show that you stopped for 2 minutes or more; this helps you to know that you should run at least 10 minutes before stopping again.
- If your heart rate drops below 50 BPM (or below 10 beats per minute) during exercise then it is likely that your heart is not working properly and it will not be able to continue working properly if it does not get enough oxygenated blood from the body; so, if I’m running but my heart rate drops below 50 BPM (or below 10 beats per minute) then I will be unable to continue running because my heart may not be able to keep pumping enough blood through my body!
- If you are standing still for more than 2 minutes at a time (e.g., if I am walking and need to stop for a short break, then stop and start moving again after 2 minutes or less) then your movement is likely too slow because walking requires continuous movement, so if I am walking and my movement is too slow (I stop and start moving after 2 minutes or less) then I will not be able to continue walking because my body will not be able to keep up with the motion of my legs!
How To Track Your Daily Move With The Apple Watch?
- To track your daily move, you need to start the Apple Watch app on your iPhone and then go to the Exercise app on the iPhone.
- You need to make sure that the “Auto Move” option is turned on (the default setting) so that your Apple Watch will automatically detect when you are moving and start tracking it; if this option is not turned on then you will have to manually press the “Start Tracking” button every time you move!
- To start tracking your daily move, press and hold down the power button until you see a pop-up message indicating that “Auto Move” has been enabled; then, press and hold down the power button again until a progress bar appears showing how far you have walked (or run or climbed) in one day; release both buttons when this progress bar reaches 100%!
- When I started using my Apple Watch I found that it would beep every 30 seconds or so while I was walking/running/climbing; this is because my device was detecting that I was moving but it did not know whether my movement was too slow or too fast so it would just keep beeping every 30 seconds or so until I reached a speed at which it could determine whether my movement was too slow or too fast.
- After about 2 weeks of using my Apple Watch I realized that I needed to increase the pace at which I walked/ran/climbed so that the beeping would stop; this is because the Apple Watch was detecting that I was moving but it did not know whether my movement was too slow or too fast so it would just keep beeping every 30 seconds or so until I reached a speed at which it could determine whether my movement was too slow or too fast.
The daily move goal is one of the most important features of the Apple Watch. It is designed to help you to get moving more. The daily move goal is measured in calories burned, and there is a different goal for each person, based on age and sex. If you reach the goal, you win the “daily move” badge. If you don’t, the watch provides encouragement to keep going, by displaying a red “badge challenge” icon. Now that you know what the daily move goal is and how it works, you can track your movement more effectively. You can also meet your daily move goal more easily and reach your other health and fitness goals more quickly!