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24/7 Activity tracking

M430 tracks your activity with an internal 3D accelerometer that records your wrist movements. It analyzes the frequency, intensity and regularity of your movements together with your physical information, allowing you to see how active you really are in your everyday life, on top of your regular training. You should wear your M430 on your non-dominant hand to ensure you get the most accurate activity tracking.

Activity Goal

You'll get your personal activity goal when you set up your M430, and your M430 guides you in reaching the goal each day. The activity goal is based on your personal data and activity level setting, which you can find in the Polar Flow app or in the Polar Flow web service.

If you want to change your goal, open your Flow app, tap your name/profile photo in the menu view, and swipe down to see Activity goal. Or go to flow.polar.com and sign in to your Polar account. Then click your name > Settings > Activity goal. Choose one of the three activity levels that best describes your typical day and activity. Below the selection area, you can see how active you need to be to reach your daily activity goal on the chosen level. For example, if you're an office worker and spend most of your day sitting, you would be expected to reach about four hours of low intensity activity during an ordinary day. For people who stand and walk a lot during their working hours, the expectations are higher.

The time you need to be active during the day to reach your activity goal depends on the level you have chosen and the intensity of your activities. Meet your goal faster with more intense activities or stay active at a slightly more moderate pace throughout the day. Age and gender also affect the intensity you need to reach your activity goal. The younger you are, the more intense your activity needs to be.

Activity data on your M430

You can check your activity progress from the My day view.
Your daily activity goal is visualized with a circle that fills up as you are active.
To view your day’s accumulated activity in more detail, open the My day menu by pressing START. Your M430 will show you the following information:
  • Daily activity: The percentage of your daily activity goal you've reached so far.
  • Calories: Shows how many calories you've burned through training, activity and BMR (Basal metabolic rate: the minimum metabolic activity required to maintain life).
  • Steps: Steps you've taken so far. The amount and type of body movements are registered and turned into an estimation of steps
Press START again to view more details and browse with UP/DOWN to get guidance on how to reach your daily activity goal:
  • Active time: Active time tells you the cumulative time of body movements that benefit your health.
  • Calories: Shows how many calories you've burned through training, activity and BMR (Basal metabolic rate: the minimum metabolic activity required to maintain life).
  • Steps: Steps you've taken so far. The amount and type of body movements are registered and turned into an estimation of steps
  • To go: Your M430 gives you options for reaching your daily activity goal. It tells you how much longer you need to be active if you choose low, medium or high intensity activities. You have one goal, but a number of ways to achieve it. The daily activity goal can be reached at low, medium or high intensities. In the M430, 'up' means low intensity, 'walking' means medium intensity, and 'jogging' means high intensity. You can find more examples for low, medium and high intensity activities at the Flow web service and mobile app and choose the best way of reaching your goal.

You'll be able to see the progress of your daily activity goal in the time view if you choose "Jumbo" (the default watch face) or "Activity" as your watch face. In the Jumbo watch face, the watch face fills up as you move towards reaching your daily activity goal. In the Activity watch face, the circle around the date and time shows your progress towards your daily activity goal. The circle fills up as you are active. You can change the watch face by pressing and holding UP.

Inactivity alert

It's widely known that physical activity is a major factor in maintaining health. In addition to being physically active, it's important to avoid prolonged sitting. Sitting for long periods of time is bad for your health, even on those days when you train and gain enough daily activity. Your M430 spots if you’re being inactive for too long during your day and this way helps you to break up your sitting to avoid the negative effects it has on your health.

If you’ve been still for 55 minutes, you'll get an inactivity alert: It's time to move is shown along with a small vibration. Stand up and find your own way to be active. Take a short walk, stretch, or do some other light activity. The message goes away when you start moving or press either of the buttons. If you don't get active in five minutes, you'll get an inactivity stamp, which you can see on the Flow app and Flow web service after syncing. The Flow app and Flow web service show you the whole history of how many inactivity stamps you have received. This way you can check back on your daily routine and make changes towards a more active life.

Activity data in Flow App and Flow web service

With Flow app you can follow and analyze your activity data on the go and sync it wirelessly from your M430 to the Flow web service. The Flow web service gives you the most detailed insight into your activity information. With the help of the activity reports (under the PROGRESS tab), you can follow the long-term trend of your daily activity. You can choose to view either daily, weekly or monthly reports.