Your Activity Score consists of six contributors that provide a comprehensive view of your activity throughout the day.
Stay Active
Move Every Hour
Meet Daily Goals
Training Frequency
Training Volume
Recovery Time
Activity Score and Contributor Ratings
Things to Keep in Mind
Stay Active
Oura measures the time you've spent sitting, standing, or otherwise inactive during the past 24 hours, excluding rest and sleep. A high Stay Active contributor score means you've succeeded in moving consistently throughout the day. Keeping your inactive time to 5–8 hours or less of inactivity time positively impacts your Activity Score. You'll be asked to pay attention if your inactive time exceeds 12 hours per day.
Move Every Hour
This contributor shows how well you've managed to avoid long periods of sitting, standing, or otherwise being passive during the past 24 hours. Staying active and moving for 2–3 minutes regularly helps increase blood flow, support your body in functioning at an optimal level, and help you remain energized throughout the day. If you've enabled notifications, Oura will remind you to move after 50 minutes of inactivity.
Meet Daily Goals
Meet daily goals shows how often you’ve reached your daily activity goal over the past seven days. Activity goals determined based on your Readiness Score, age, height, weight, and sex assigned at birth.
Reaching your daily goal 6–7 times a week is optimal. Missing your target on three or more days starts to lower your Activity Score.
Training Frequency
This contributor shows how often you’ve engaged in medium and high-intensity activities over the past seven days. Exercising 3–4 times a week helps you stay in balance and increase your Activity Score.
Regular exercise is important for maintaining and developing your cardiovascular fitness. Oura recommends getting at least 100 Metabolic Equivalent (MET) minutes of medium to high-intensity level activities a day (100-150kcal, depending on your body weight). This is equivalent to 20 minutes of jogging or 30 minutes of brisk walking.
MET is a common measure used to express the energy expenditure and intensity of physical activities. If the MET value of a specific activity is 4, it means that you're burning four times as many calories as you would burn while resting.
Training Volume
Training volume measures how much medium and high-intensity activity you've gotten over the past seven days. Like training frequency, your Training volume is important for maintaining and improving your fitness level.
For the Training volume contributor to be at 100%, you need to get 2,000 MET minutes of medium to high-intensity level activities per week (2,000-3,000 kcal, depending on your body weight). If your activity level falls below 750 MET minutes a week (750–1,500 kcal), your Activity Score may start to decline.
Recovery Time
Recovery time tracks the number of rest days you've had during the week and when your last easy day occured.
Regular exercise is important for fitness, but rest days are just as crucial. Your muscles repair and grow during these recovery periods. To support recovery, aim for 1–2 easy days each week, and try to avoid long gaps between them.
Recovery time scores:
- Optimal: You've had enough easy days during the past week
- Good: You've had easy days during the past week, but try to have another one within the next couple of days
- Fair: You've had an easy day during the past week, but try to take another one today
- Pay attention: You haven't had an easy day recently. Try to have one as soon as possible
The recommended activity levels for an easy day depend on factors such as age and sex assigned at birth. As an example, an easy day can include:
- A maximum of 15 minutes of high-intensity activity
- No more than 85 minutes of medium and high-intensity activity
- Less activity in equivalent kilometers/miles than your average
Activity Score and Contributor Ratings
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.
Things to Keep in Mind
Your activity insights are based on general recommendations for regular exercise and daily movement.
If you believe your activity data isn't being tracked accurately, you can improve accuracy by manually adding activities or importing your activities from third-party apps.
Read more about the Activity Score on The Pulse Blog.
