In the world of fitness and wearables, there’s a small but significant device that sits comfortably on many wrists – the Apple Watch. It’s the modern-day companion for tracking our steps, heart rate, and, of course, our fitness goals. As someone who’s dipped their toes into the fitness pool, I get it. Setting those goals on your Apple Watch might feel like learning a new language. But hey, it’s not rocket science, and I promise you don’t need to be a tech whiz to figure it out.
I remember the day I got my hands on an Apple Watch, all excited about how it would revolutionize my fitness journey. I had visions of myself effortlessly crushing my daily step count, running marathons (well, maybe half-marathons), and conquering those heart-pounding HIIT workouts. Reality check – my initial goals were a bit too ambitious, and I found myself falling short, often discouraged.
That’s when I decided it was time to make some changes, not just in my workout routine but in how I set and adjusted my fitness goals on my trusty Apple Watch. It was like giving myself a second chance to succeed.
But here’s the deal – it wasn’t easy at first. There were some bumps and hurdles along the way, like navigating the watch settings and making sense of the data. Yet, with a little patience and some trial and error, I managed to find the sweet spot for my fitness goals. And that’s what I want to share with you today.
In this blog, we’ll embark on this journey together, step by step. No fitness gurus here, just regular folks who want to make the most out of their Apple Watch. We’ll break it down, simplify it, and help you fine-tune your fitness goals, all in plain language. So, whether you’re a newbie or a seasoned pro, let’s dive in and get your Apple Watch working for you. Trust me; it’s simpler than you think!
How to Change Fitness Goals on Apple Watch
Understanding the Apple Watch Activity Rings
Before we delve into how to change your fitness goals, let’s take a moment to understand the three activity rings on your Apple Watch:
- Move ring: The red Move ring measures the number of active calories you burn throughout the day. It is personalized based on your demographic data such as height, weight, age, and gender.
- Exercise ring: The green Exercise ring tracks the duration of your workouts or any physical activity that raises your heart rate. The default goal for this ring is 30 minutes of exercise per day.
- Stand ring: The blue Stand ring encourages you to stand and move for at least one minute during 12 different hours throughout the day. This ring is particularly important for breaking up long periods of sedentary behavior.
How to Change Fitness Goals on Your Apple Watch
Now that we have a clear understanding of the activity rings, let’s explore how to change your fitness goals on your Apple Watch. You have two options: changing goals directly from your watch or through the Fitness app on your iPhone.
Changing Goals on Your Apple Watch
To change your fitness goals directly from your Apple Watch, follow these steps:
- Open the Activity app on your Apple Watch. You can find it by looking for the icon that resembles a red, green, and blue ring.
- Scroll down to the bottom of the page and tap on Change Goals.
- You will be prompted to change your Move goal first. To adjust the goal, use the minus (“-“) or plus (“+”) icons on either side of the goal number. Once you are satisfied with your new goal, tap Next.
- Repeat the same process for your Exercise and Stand goals. Adjust the goals accordingly using the minus (“-“) or plus (“+”) icons, and tap Next after each adjustment.
- Finally, tap Done to save your updated fitness goals.
Changing Goals on Your iPhone
If you prefer changing your fitness goals on your iPhone, follow these steps:
- Open the Fitness app on your iPhone. Please note that you’ll need at least iOS 16 installed to access this app if you don’t have an Apple Watch.
- Tap on your profile picture located in the upper-right corner of the app.
- Scroll down and tap on Change Goals.
- You will first see your Move goal. Use the minus (“-“) or plus (“+”) icons to adjust the goal number. If you are satisfied with the current goal and do not wish to change it, simply tap Change Move Goal.
- Repeat the same process for your Exercise and Stand goals. Adjust the goals using the minus (“-“) or plus (“+”) icons, and tap Change Exercise Goal and Change Stand Goal respectively after each adjustment.
- Once you have made all the necessary adjustments, tap Done to save your updated fitness goals.
Customizing Your Fitness Goals
Now that you know how to change your fitness goals, let’s discuss some tips for customizing them to suit your needs and preferences:
Start with Realistic Goals
Whether you are a beginner or an experienced fitness enthusiast, it’s important to set realistic goals that align with your current fitness level and lifestyle. Setting achievable goals will help you stay motivated and avoid disappointment. For beginners, it’s recommended to start with lower targets and gradually increase them over time.
Adjusting Move Goals
The Move goal reflects the number of active calories you aim to burn each day. If you find that the default goal is too challenging or too easy, you can adjust it accordingly. Consider factors such as your daily routine, activity level, and desired rate of progress when setting your Move goal.
Setting Exercise Goals
The Exercise goal represents the duration of physical activity that raises your heart rate. While the default goal is 30 minutes per day, you can modify it to better suit your preferences and fitness level. If you are new to exercise, start with a lower goal and gradually increase it as you become more comfortable and fit.
Personalizing Stand Goals
The Stand goal encourages you to break up long periods of sitting or sedentary behavior by standing and moving for at least one minute during 12 different hours throughout the day. Adjust your Stand goal based on your daily routine and work schedule. If you have a job that requires extended periods of sitting, you may want to increase your Stand goal to promote a more active lifestyle.
Strive for Progress
As you progress on your fitness journey, don’t be afraid to challenge yourself and adjust your goals accordingly. Increasing your Move, Exercise, and Stand goals can push you to reach new levels of fitness and improve your overall health. However, remember to make gradual adjustments to avoid overexertion or potential injuries.
Final Thoughts – Use Your Apple Watch To Track Your Fitness Goals
Your Apple Watch is a powerful tool for tracking your fitness progress and achieving your activity goals. By customizing your Move, Exercise, and Stand goals, you can tailor your Apple Watch experience to your unique needs and preferences. Remember to set realistic goals, adjust them as needed, and strive for progress in your fitness journey. With your updated fitness goals, you’ll be on your way to a healthier and more active lifestyle.
Disclaimer: The information provided in this article is for educational purposes only and should not be considered medical advice. Please consult with a healthcare professional before starting any new fitness or exercise routine.
