Learn how your Activity Score is calculated and get tips on how to improve it.
How Oura Measures Your Activity Score
What Is a Good Activity Score?
What Is the Crown Icon?
What is Walking Equivalency?
How to Improve Your Activity Score
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How Oura Measures Your Activity Score
Your Activity Score is measured using your daily activity (how much you move throughout the day), step count, training frequency, and training volume, among other metrics. The Oura Ring captures these metrics using a 3D accelerometer, which registers all daily movement, including both step-based activities like walking and running, as well as non-step-based activities like light housework.
What Is a Good Activity Score?
Readiness, Activity, and Sleep Scores — and their contributors — are rated on a scale of 0-100.
- 85-100: Optimal
- 70-84: Good
- 60-69: Fair
- 0-59: Pay Attention
An 85 or higher may be a sign that you are ready to take on new challenges. Scores below 70 indicate that you may benefit from prioritizing rest and recovery in the indicated areas.
What Is the Crown Icon?
On days when your Readiness, Sleep, or Activity Score is 85 or higher, you'll see a crown icon next to your Readiness, Sleep, or Activity Scores.
What is Walking Equivalency?
Walking equivalency shows your daily activity as a walking distance. The Oura Ring calculates daily activity as an aggregate of all movement throughout the day, which may include both step-based movement (for example, running) and non-step-based movement (e.g., light housework).
The distance shown is not the actual mileage you’ve traveled, but the equivalent walking distance of all your daily activities. Walking equivalency answers the question, "How much would I have had to walk to burn the amount of calories that I did?” Higher-intensity activities like jogging increase your daily walking equivalency more than low-intensity activities such as casual walking, even if the actual distance traveled is the same.
How to Improve Your Activity Score
Oura promotes an active but balanced lifestyle. The focus is on staying physically active throughout the week. Aim for 2-3 sessions per week where your heart and breathing rates get into elevated zones that challenge your system, and try to avoid complete inactivity on a daily basis.
Here are a few tips to consider when looking to achieve a higher Activity Score:
- Keep your total inactive time below 8 hours per day. This will positively affect your Activity Score. In contrast, being inactive for more than 10 hours daily will negatively impact your score
- Move for just a few minutes each hour (for example, standing up from your desk to stretch your legs). This can improve your score. You can enable inactivity alerts in your settings if you'd like to receive a friendly reminder to get your blood flowing after 50 consecutive minutes of inactivity
- Strive to meet your activity goal five or more times per week. Keep in mind that your activity goals are based on your readiness level
- Get your step count up. There is no step count goal as a feature of your Oura experience; rather, the focus is on comparing steps to your own baseline. Of course, some days will be more inactive than others, but if you can increase your average step count by bumping up your daily movement with 1,000 additional steps for example, you'll see boosts in your score and gains in your overall health
- Try to get in 2,000-3,000 calories of medium-to-high-intensity activity per week. For an average adult, this equates to two hours of jogging or 4.5 hours of brisk walking per week. If your volume falls to 750-1,500 calories per week, this will negatively impact your Activity Score
The goal is to alternate between pushing yourself and allowing time to recover, which will help you build fitness in the long run. If you've gone five days without active rest, the "Recovery Time" contributor will detract from your overall Activity Score. Read more about Activity Contributors.
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