24/7 Activity tracking
Your watch 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 watch on your non-dominant hand to ensure you get the most accurate activity tracking.
You'll get your personal activity goal when you set up your watch. The activity goal is based on your personal data and activity level setting, which you can find on your watch (Settings > Physical settings > Activity level), 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.
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 watch
From the watch face, swipe left or right to navigate to the Daily activity view.
View your progress towards your daily activity goal and steps you've taken so far.
Your progress towards your daily activity goal is shown as a percentage and visualized with a circle that fills up as you are active. The amount and type of body movements are registered and turned into an estimation of steps.
In addition, when opening the details, you can see the following details of your day’s accumulated activity:
- Active time tells you the cumulative time of body movements that benefit your health.
- When using the Continuous heart rate feature, you can check your current heart rate, your highest and lowest heart rate readings of the day, and also view what your lowest heart rate reading of the previous night was. You can turn the Continuous heart rate feature on, off or to night-time only mode on your watch in Settings > General settings > Continuous HR tracking.
- Calories you've burned through training, activity and BMR (Basal metabolic rate: the minimum metabolic activity required to maintain life).
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 watch 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 the button. 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 the Flow App and web service
With the Flow app you can follow and analyze your activity data on the go and sync it wirelessly from your watch 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 REPORTS tab), you can follow the long-term trend of your daily activity. You can choose to view either daily, weekly or monthly reports.
Learn more about the 24/7 Activity tracking feature in this in-depth guide.