What Oura Measures to Help You Track Your Activity

Oura calculates and tracks the following contributors, which play a role in your daily overall activity score.

  • Stay Active
  • Move Every Hour
  • Meet Daily Targets
  • Training Frequency
  • Training Volume
  • Recovery Time

Stay Active

Long periods of inactivity are detrimental to your health. Frequent movement during the day helps maintain a healthy metabolism. Oura tracks the time you spend sitting, standing or otherwise inactive. The Stay Active contributor indicates your level of inactivity during the past 24 hours, excluding resting or sleep.

If your inactive time exceeds 12 hours, we recommend you to take action, for example, by increasing the amount of short walks during they day. Having less than 8 hours of inactive time raises your Activity Score.

Move Every Hour

Research has shown that moving 2–3 minutes at regular intervals lessens the harmful effects of inactivity. Your Activity Score will decline if you stay still for several hours per day without interruptions. Oura also reminds you to stretch your legs every 50 minutes if you have enabled this feature in the Oura app settings.

Meet Daily Targets

This contributor shows you how often you have reached your daily targets over the past 7 days. Consistency in meeting your daily activity targets is important in maintaining health and readiness – provided that you’re feeling well and don’t suffer from illnesses. The ultimate goal is to meet the targets 6–7 times per week, but we do understand that sometimes this might not work for you.

Training Frequency

Studies have shown that reaching and maintaining optimal health requires a mix of lower and higher intensity exercise. The Training Frequency contributor measures how often you have engaged yourself in medium or high level activity during the past week.

To stay in balance, Oura recommends that you get medium or high level activity 3–4 times a week. Do remember that the amount and intensity of training is individual, and that if you don’t feel well, you should concentrate on recovering.

Training Volume

This contributor is similar to Training Frequency but focuses on the total amount of medium and high intensity activity you have completed within a 7-day rolling window – that is, over the past 7 days.

Generally speaking, completing  750–2 000 Metabolic Equivalent (MET) minutes of medium or high intensity activity per week is considered to be a good target. For example, 30 minutes of brisk walking equals to 150 MET minutes.

Recovery Time

Recovery is key to improving your fitness and maintaining your health. It is actually during rest when your muscles are repairing and growing. That’s why Oura tracks how much rest your body gets.

In Oura’s analysis, an easy day means keeping the amount of medium intensity level activity below 200 and high intensity activity below 100 MET minutes. In practice this means that you can do a lot of low intensity activities, not too much medium intensity activities (around 30–60 min), and only a small amount of high intensity activities (below 10 min) per day.

Oura Activity Target

Oura also shows you your daily activity target. It bases on your current readiness, as well as your age and gender.

The daily activity target indicates your minimum activity goal for the day. It is converted into kilometers or miles.

Manual Activity Input

Even though you can wear the Oura ring 247, there are some specific situations where you’re either aren’t allowed or cannot to wear any kind of jewellery in your hands. For these cases, there is a manual activity input feature in the Oura app.

As the name indicates, this feature allows you to add daily activities manually to your activity tracking. There is a list of predefined activities available, but you can also add an activity outside the list. In some specific sports, such as cycling, the activity intensity and calorie burn calculation is more accurate with the manual activity input.

Readiness is the quantified reflection of how your body is doing, right now. The higher your score, the more prepared your body is for the physical and mental load of your day.
Your Sleep Score is an combined snapshot of the many factors that determine how well you really slept, rolled up to help you quickly digest your rest. By reviewing individual factors, you can improve your comprehensive sleep day by day.
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