You can leverage Oura’s Activity insights to achieve your fitness goals. With inactivity alerts, daily Activity Goals, and movement tracking, Oura offers a complete package—helping you maintain the right balance of physical activity each day.
Learn more about your Activity Score and how you can use it to boost your workout routine.
How Oura Measures Your Activity
Oura measures your physical activity using a 3D accelerometer, an instrument used to estimate movement and activity. Combined with your profile information (e.g., age, weight, height, and gender) Oura translates these signals into units of energy expended (calories) and equivalent activity measures (steps or miles).
Oura estimates your daily energy expenditure using Metabolic Equivalents (METs). METs are a common measure used to estimate aerobic activity. One MET is defined as the energy your body uses at rest. If a specific activity (i.e., a brisk walk) yields 4 METs, you’re burning four times as many calories as you would while resting.
When you engage in an activity that exceeds 1.5 METs, Oura factors it into your Activity progress.
What Activity Insights Does Oura Show You?
Your Activity Summary Insights
At the top of the Activity tab, you can see a breakdown of your low, medium, and high intensity movement, as well as your activity and energy burn—displayed as goal progress, total burn, walking equivalency, and steps.
- Goal Progress: This shows how close you are to reaching your Activity Goal—a goal assigned each day based on your readiness level. By paying attention to your Goal Progress, you can amp up the intensity of your physical activities, or take a well deserved day off.
- Total Burn: This is your total daily energy expenditure. Total Burn factors in all the calories you use daily. This includes active calories as well as your Basal Metabolic Rate (BMR), the number of calories your body needs to accomplish its most basic, life-sustaining functions. While physical activity increases your daily calorie burn, a large portion of your Total Burn comes from your BMR. Oura begins measuring Total Burn at 4 a.m.
- Walking Equivalency: Oura converts your daily energy expenditure into an equivalent walking distance. This number will appear in miles or kilometers, depending on your settings. This is not the actual distance you walked that day—it shows how far you would need to walk to burn the same amount of calories. Higher intensity activities like jogging will register as more distance than lower intensity activities.
- Steps: This is a measure of the number of steps you take each day. All daily movements and intensity levels, from light housework to heavy workouts, are included in this number.
Your Activity Score And Contributors
Scroll through the Activity tab further, and you’ll find your Activity Score. This score captures the frequency and intensity of your activity on a daily and weekly basis. It’s comprised of six key contributors:
- Stay Active: This contributor estimates your total inactive time (excluding rest periods and sleep). Keeping your total inactive time below 8 hours positively affects your Activity Score, and inactive time exceeding 10 hours negatively affects your score. To combat fatigue and maintain a healthy metabolism, strive to get up and move for a few minutes, once an hour.
- Move Every Hour: This contributor shows how well you’ve managed to avoid long periods of inactivity. Prolonged inactivity can lead to metabolic issues and can impact long term health, even if you exercise regularly. Moving for at least two to three minutes each hour will help you maintain a strong score, while staying still for several hours will lower your score. Enable inactivity alerts in your settings to receive a friendly reminder to stretch your legs after 50 minutes of inactivity.
- Meet Daily Goals: Every morning Oura provides a personalized Activity Goal based on your Readiness Score, as well as your profile information (e.g., age and gender). Meet Daily Goals reflects how often you reached your daily goal in the last week. All movement during a 24-hour period counts while you’re awake. If you met your goal less than three days in a given week, your Activity Score may drop. Strive to meet your Activity Goal five times or more a week, whenever possible.
- Training Frequency: This contributor shows how often you engage in medium- to high-intensity activity over the course of the prior week. Higher intensity activities strengthen your heart, lower your blood pressure, and help you maintain a healthy weight. Exercising at a medium-to-high-intensity level three times per week will help you stay fit and boost your Activity Score.
- Training Volume: This contributor captures your total activity from the prior week. A healthy training regimen helps strengthen your heart and nervous system in the long run and, in the short run, releases hormones such as serotonin that help regulate your mood, sleep, and appetite. To maintain a strong Training Volume, try to get 2000-3000 calories of medium- to high-intensity activity per week. For a healthy adult, this is equivalent to approximately 2 hours of jogging or 4.5 hours of brisk walking per week. If your Training Volume falls to 750–1500 calories per week, it will affect your Activity Score.
- Recovery Time: This contributor reflects your balance of high- and low-intensity activity. Set aside recovery time for muscle repair and growth, injury prevention, and neural system recovery. To aid recovery, dedicate one to two days per week to lower intensity activities. If you’ve gone 5 days without recovery, this contributor will detract from your score.
Your Daily Movement
Scroll down further in the Activity tab, and you will see your daily activity broken down by 15-minute increments and divided into four activity levels:
- Low Activity
- Medium Activity
- High Activity
Scroll down to the bottom of the Activity tab, and you’ll find any imported or manual entries you may have made.
Did you try a fun new pilates class? Or maybe you measured your walk home with another app? With Oura, you can manually import activities or sync them from your favorite fitness apps through Apple Health and Google Fit.
We all have our favorite ways to measure our workouts, and Oura makes it easy to view all of them in one convenient location.
How Do You Interpret Your Activity Score?
Your Activity Score ranges from 0–100:
- 85 or higher: An optimal balance between activity and rest.
- 70-84: Good balance between activity and rest.
- Under 70: Pay attention to the balance between activity and rest.
If your Activity Score meets or exceeds 85 on a given day, that day will be marked with a crown. View a calendar of days where you’ve achieved crowns by tapping “Today” at the top of your Oura home tab.
Tips for More Accurate Activity Scores
- Remember, wearing your ring on your dominant hand during the day may result in a higher step count.
- To ensure accuracy, make sure your ring fits your finger snugly.
- Position the sensor bumps of the ring on the palm side of your finger.
- It may take up to 10 minutes for steps to appear after syncing your ring.
Note: For hard-to-measure activities, there are steps you can take to improve tracking. Oura captures many activities automatically, but workouts with minimal, or slow, hand movements like yoga, pilates, bicycling, or resistance training are more difficult for the sensors to measure. To improve the accuracy of your Oura Activity metrics, you can manually enter an activity or import workouts from Apple Health or Google Fit. Integrate these apps during the Oura app setup or later on in your settings.
Want to learn more about your health? Explore Oura Ring.