How to edit fitness goals on your Apple Watch and iPhone

Samar Haddad / The Verge

Sometimes we need help closing our rings and Apple makes a big deal out of that. If you need a rest day or want to challenge yourself, you can make changes to your fitness goals on your watch.

The red Move ring is one of the three rings Apple uses. Your demographic data, such as height, weight, age, and gender, will be used to set your Move goal. The goals for the exercise and stand are 30 minutes and 12 hours. The fitness app was only available to Apple Watch owners, but now it is available to all iPhone users.

These are good goals, but they might not be realistic for where you are in your fitness journey. If you are a beginner, setting achievable goals is more important. Changing your goals can be a way to avoid losing streaks when you're sick or to help you build back up once you've recovered. Change your goals to fit your lifestyle.

How to start.

On the watch

• Open the Activity app.
• Scroll all the way down and tap Change Goals.
• You’ll first be prompted to change your Move goal. You can do this by hitting the minus or plus icons on either side of your goal number. Once you’re done — or if you don’t wish to change this goal — tap Next.
• Repeat the same steps for the Exercise and Stand goals.

On the iPhone

• Open the Fitness app on your phone. You’ll need to have at least iOS 16 installed if you don’t have an Apple Watch.
• Tap your profile picture in the upper-right corner.
• Tap Change Goals.
• You’ll first be prompted to change your Move goal. You can do this by hitting the minus or plus icons on either side of your goal number. Once you’re done — or if you don’t wish to change this goal — tap Change Move Goal.
• Repeat the same steps for the Exercise and Stand goals.