Apple's Activity Rings Explained

And what if I don't own an iPhone? Can I still do the reset?

One of the questions that keeps coming up lately regarding our upcoming reset is about moves vs exercise vs stand.

If you use an iPhone or an Apple Watch, you’ve probably seen Apple’s three Activity Rings. I’ve always liked them, not because they’re perfect, but because they quietly reinforce something I believe in deeply:

- move your body every day-

MOVE

The first ring (red) is about movement in general.

Apple calls it the “Move” ring, and all it really asks is whether you used your body today.

You don’t have to sweat. You don’t have to change clothes. You just can’t sit on your butt all day.

What counts:

• Walking after meals

• Cooking from scratch

• Grocery shopping

• Yard work

• Stretching

• Cleaning

• Casual bike rides

• Dancing in the kitchen 😄

The default is 300 calories. If you’re new - I suggest starting there. If you miss closing your Move ring most days, lower it.

Consistency is way more important than heroics.

EXERCISE

The second ring (green) is about a little more intention.

Apple labels it “Exercise,” but don’t let that word scare you off. This isn’t about brutal HIIT workouts.

It’s simply movement that raises your heart rate a little.

• A brisk walk

• Some light strength work

• A bike ride

• Something that reminds your body it’s alive

The default is 30 minutes. Again if you are new, lower it to what you can comfortably achieve every day, maybe 10-20 minutes. We can always raise the bar later.

STAND

The third ring (blue) might be my favorite.

It’s called the “Stand” ring, and all it does is nudge you to get up and move around for a minute each hour.

That’s it.

Long stretches of sitting are tough on our bodies — even if we eat well and exercise. Standing up, stretching, walking around the house… it matters more than most people realize.

The default is 12 hours.

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You do NOT need an iPhone or a Watch to do the Back to Basics Reset

Photo by William Hook on Unsplash

Before apps and wearables existed, people simply checked in with themselves.

• Did I move today?

• Did I get out of breath at least a little?

• Did I break a little sweat today?

• Or did I spend the entire day sitting down?

That awareness alone goes a long way.

If you like tracking apps, any basic step counter/pedometer works. There are also similar apps to the Apple app even if you use an Android or a Google phone. Look in their app store.

If you don’t want to use any electronics, a simple habit of getting up every hour works just fine.

• Set a reminder to get up for 1 minute every hour

• Walk after meals.

• Move while you cook.

• Do life standing up when you can.

That’s really the heart of it. This isn’t fitness reset. It’s about gentle, daily movement that you can still be doing ten or twenty years from now.

And that’s exactly what I want for you.

• Eat simple

• Move every day

• Sit less

• Stay aware, not obsessed

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Our reset starts January 1. To join in on the fun, simply become a paid subscriber.

In the meantime, in case I don’t get a post out tomorrow, Rhonda and I would like to wish each and every one of you a very Merry Christmas.

Enjoy the food, enjoy the drink, enjoy the company, because come New Year’s…

We got WORK to do!! 🤣

Chuck