Activity Score Explained

What is the Activity Score?

The Activity Score offers an overview of your daily physical activity by analyzing key factors such as steps taken, active hours, calorie expenditure, and periods of intense activity. It adapts to your unique lifestyle and habits, providing personalized insights into your activity patterns. This score helps you understand how well your daily movements support your overall health and fitness, encouraging you to stay active and make informed decisions to enhance your well-being.



Why is it Important?

Understanding your Activity Score can be valuable when aiming to improve your fitness and reduce health risks associated with inactivity. Regular physical activity is essential for maintaining good health, supporting cardiovascular function, muscle strength, and metabolic health. The Activity Score helps you recognize how your daily habits influence these areas, enabling you to make adjustments to stay active throughout the day. While the score is a helpful tool, it is best considered alongside other factors and how you feel overall.



How to Interpret the Score

The Activity Score ranges from 0 to 100, categorized into four levels to help you gauge your daily activity:

• 76-100: High
  You are achieving a high level of physical activity, including steps, active hours, and intense activity. This range suggests your activity patterns are effectively supporting cardiovascular, muscular, and overall health.
• 61-75: Medium
  Your activity appears to be moderately supporting your health, with some areas that could be improved. Focusing on increasing intensity or reducing sedentary time might enhance your overall fitness.
• 46-60: Low
  This range indicates that your activity levels may be insufficient to meet health recommendations. It might be beneficial to incorporate more movement throughout the day and engage in regular exercise.
• 0-45: Minimal
  A lower score suggests that your activity levels are quite low, which may negatively impact your health. Considering significant changes to your daily routine to include more physical activity could be helpful.



How the Activity Score Works

Factors Contributing to the Activity Score

The Activity Score is built on several key factors that together provide a comprehensive view of your daily physical activity. Each factor plays a specific role in assessing how active you are and how your movements support your health. Here’s a breakdown of the main factors that contribute to the score:

1. Steps: This tracks the total number of steps you take throughout the day. Walking is a fundamental activity and increasing your step count is linked to numerous health benefits, including reduced risk of chronic diseases.
2. Active Hours: This measures the number of hours during which you record steps or log an exercise session. Accumulating more active hours reduces sedentary time, which is important for metabolic and cardiovascular health.
3. Active Calories: This tracks the total calories burned during periods of activity, indicating the energy expended through movement. Burning more calories through activity aids in weight management and overall fitness.
4. Intense Activity Duration: This measures the amount of time you spend in moderate to vigorous physical activity. Engaging in higher-intensity activities provides significant cardiovascular and muscular benefits.
5. Extended Inactivity: This tracks the amount of time you spend sitting or being inactive without breaks. Long periods of inactivity can negatively impact health, so minimizing sedentary time is crucial.
6. Floors Climbed: This measures the number of floors you ascend during the day. Climbing stairs is an effective way to enhance cardiovascular health and strengthen muscles.



Data from Phones and Wearables

The Activity Score is designed to be flexible, using data collected from either smartphones or wearables to provide insights into your activity levels. Depending on the device you use, the accuracy and range of data can vary:

• Phone-Based Data: For users without wearables, factors such as Steps, Active Hours, and Floors Climbed can be estimated using phone sensors and user input. You can also manually log exercises in an app. While these estimates can be helpful, they may not capture the full detail that wearables provide.
• Wearable-Based Data: When a wearable device is present, all factors contributing to the Activity Score are derived from it, allowing for a more comprehensive and accurate assessment. Wearables offer precise tracking of Activity Intensity, Active Calories, and Extended Inactivity.

Whether you rely on a smartphone or a wearable device, the Activity Score adapts to the available data to provide the most accurate and relevant information for you.



How to Improve Your Activity Score

You can improve your Activity Score by focusing on the various factors that contribute to it. By making small, consistent adjustments in your daily habits and routines, you can enhance your physical activity and overall health. Here’s a breakdown of each factor and recommendations to help improve your score:

1. Steps
   • Aim to increase your daily step count by incorporating more walking into your routine.
   • Take the stairs instead of elevators whenever possible.
   • Park farther away from entrances to add more steps throughout your day.
2. Active Hours
   • Break up long periods of sitting by standing or walking for a few minutes each hour.
   • Set reminders to move regularly throughout the day.
   • Engage in light activities like stretching or short walks during breaks.
3. Active Calories
   • Increase the intensity or duration of your activities to burn more calories.
   • Incorporate activities like brisk walking, jogging, or cycling into your routine.
   • Participate in sports or group exercises to make activity more enjoyable.
4. Intense Activity Duration
   • Add moderate to vigorous exercises such as running, swimming, or strength training.
   • Schedule regular workout sessions each week to build consistency.
   • Try interval training to maximize benefits in shorter periods.
5. Extended Inactivity
   • Reduce sedentary time by standing while working or during phone calls.
   • Use a standing desk or take walking meetings when possible.
   • Set activity goals to limit periods of inactivity.
6. Floors Climbed
   • Opt for stairs over elevators or escalators to increase floors climbed.
   • Incorporate stair-climbing exercises into your fitness routine.
   • Challenge yourself to climb a certain number of floors each day.

Remember, listening to your body is important. If you're new to increased activity or feel exhausted, consider setting gradual progression goals. Consistency is key, and small changes over time can lead to significant improvements in your activity levels and overall health. By paying attention to your Activity Score and the factors that influence it, you can take proactive steps toward a more active and healthier lifestyle.