A Guide to Your Activity Contributors

Your Activity Score consists of 6 contributors that engage with one another on a daily basis to provide a comprehensive view of your overall movement and activity levels.

In this guide, we walk you through each of the Activity contributors, explaining what they are and how they’re measured. We then offer a general framework and, or considerations to keep in mind while considering your contributors, so you can get the most out of each.

Your Activity Contributors

1. Stay Active

Definition & Measurement

Your inactive time during the last 24 hours (excluding rest periods and sleep), compared with the recommended amount, which is below 8 hours per day. A high Stay Active contributor score means you’ve succeeded in moving consistently throughout the day.

Remember This

You’ll be asked to pay attention to your sedentary time if it exceeds 10 hours per day.

2. Move Every Hour

Definition & Measurement

This contributor is determined by the amount of missed inactivity alerts the app has given you during the last 24 hours. A high Move Every Hour contributor score means you’ve succeeded in moving at least every 60 minutes and have followed your inactivity alerts as they’ve been presented.

Remember This

Stretching your legs for at least 2 minutes every hour increases blood flow, supports your body in functioning at an optimal level, and helps you to remain energized throughout the day. You’ll be asked to pay attention if you haven’t reacted to 3 or more inactivity alerts.

3. Meet Daily Goals

Definition & Measurement

The number of times you’ve reached your activity goal during a 7-day rolling window. Keep in mind that activity goals are assigned to you based on your Readiness level, age, and gender.

Remember This

We recommend trying to reach your activity goal at least 5 times per week. Anything below that will result in a lowered “Meet Daily Goals” contributor score.

4. Training Frequency

Definition & Measurement

This contributor evaluates how often you’ve engaged in high and medium intensity activities during a 7-day rolling window, measured via active calories. Keep in mind that you can view your total active calories by looking at the numerator in your Activity Goal Progress, which is located above your Activity Score on the Activity view and on the home tab in your Activity card.

Remember This

We recommend that you partake in high or medium intensity exercises at least 3 times a week. For Oura, an exercise means (for example) 10 minutes of high-intensity movement, such as running, or 45 minutes of activity that’s equivalent to brisk walking.

5. Training Volume

Definition & Measurement

All of your activities during a 7-day rolling window, measured in active calories, and compared with recommendations for a person of the same age and gender.

Remember This

For a healthy adult, the recommended training volume is equivalent to approximately 2 hours of jogging or 4.5 hours of brisk walking per week (normally, the weekly volume is accumulated from many different types of activity). This recommended volume equates to 2000-3000 calories of medium-to-high intensity activity per week. If your training volume falls to 750-1500 calories per week, you’ll see a negative impact on your contributor and likely your overall Activity Score as well.

6. Recovery Time

Definition & Measurement

The number of rest days you’ve had during a week and the timing of your last rest day. It’s recommended that you have at least 1-2 rest days in a week in roughly 5-day intervals. An example of a rest day is when you don’t engage in more than 15 minutes of high intensity activity or more than 85 minutes of medium and high intensity activity combined. 

Please note that recommended activity levels for a rest day depend on your age, gender, and personal activity averages. This means that if you're a highly active individual, the range of activity you'll be able to take on during a rest day may be slightly elevated in comparison to someone who's not as active. Regardless of how active you are on a regular basis, 1-2 rest days per week are still necessary for us to keep our mental, physical and emotional performance levels in-check. 

Remember This

This contributor may seem counterintuitive to Activity measurements, but keep in mind that recovery is equally as important as pushing yourself through exercise and active movement. You’ll end up gaining more fitness and putting less strain on your body in the long-run if you follow a general pattern of pushing yourself, recovering, and then repeating.

Keep in Mind

Data relative to your Activity insights are evaluated against general recommendations for factors such as how much regular exercise and daily movement you should be partaking in.

If you think your activity is being reported incorrectly, manually adding your activities and importing your workouts from either Apple Health or Google Fit can result in accuracy improvements.

To learn more about your Activity Score check out this article.

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