The activity score is an overall measure of your activity, training and recovery balance. It ranges from 0-100, and takes into account your activity levels for the past 7 days.
Here's how to interpret your activity score:
85 and over Excellent balance between activity and rest
70-84 Good balance between activity and rest
60-69 Pay attention to the balance between activity and rest
Under 60 Take action to add more movement to your day
When starting the app for the first time, your activity score is set by default at a high level. The score will adjust and become more accurate the more you wear the ring.
Moving around and avoiding long periods of inactivity helps you stay healthy, and keeps your metabolism active throughout the day. Oura measures the time you’ve spent sitting, standing or otherwise inactive during the past 24 hours. Inactive time doesn’t include resting or sleep.
Having 5-8 hours or less of inactive time per day has a positive effect on your activity score. If your inactive time exceeds 12 hours, it’s recommended to take action and increase the amount of low or medium intensity level activities. Breaking up inactive time by taking walking breaks will also help keep your activity score at a good level.
Move Every Hour
Move Every Hour shows how well you’ve managed to avoid long periods of inactivity during the past 24 hours. The number of continuous one-hour periods is displayed in the activity view. An hour of inactivity will only have a small effect on this contributor, but staying still for several hours will start to lower your activity score.
Research shows that moving for 2-3 minutes regularly can clearly lessen the harmful effects of inactivity. If you've enabled notifications, Oura will remind you to break up inactive time and stretch your legs after 50 minutes of inactivity.
Meet Daily Targets
Meet Daily Targets shows how often you’ve reached your daily activity goals over the past 7 days. Each day Oura gives you daily activity goal based on your age, sex and readiness level. Your daily activity is measured from 4 am to 4 am. Whether it's everyday activities or intense training, all daily movement measured during this 24-hour period moves you closer to your daily target.
Meet Daily Targets will be at an optimal level when you’ve met your target on 6-7 days. Falling short of your target on 3 or more days starts to lower your activity score.
Training frequency measures how often you've gotten medium or high activities over the past 7 days. Optimal training frequency is key to maintaining and developing your cardiovascular fitness. Oura recommends getting at least 100 MET minutes of medium or high activities a day (100-150 kcal depending on your body weight). This is equivalent to e.g. 10 minutes of jogging or 45 minutes of brisk walking. To stay in balance and to boost your activity score, your training frequency should be at 3-4 times a week.
Training Volume measures the amount of medium and high activities you’ve gotten over the past 7 days. Like training frequency, training volume is an essential aspect of maintaining and improving your fitness level.
For your training volume to be optimal, you need to get 2000 MET minutes of medium or high activities per week (2000-3000 kcal, depending on your body weight). To prevent your activity score from declining, it's good to keep your activity level above 750 MET minutes a week (750-1500 kcal).
No matter how much you train, the actual fitness progress takes place during recovery time, when your muscles have time to repair and grow. Having a sufficient amount of easier days in your training program boosts your performance and helps speed up your recovery.
For Oura, an easy day means keeping the amount of medium intensity level activity below 200 MET minutes (200-300 kcal/day depending on body weight), and high intensity activity below 100 MET minutes (100-150 kcal/day depending on body weight). In practice this can mean doing lots of low intensity activities, getting healthy amounts of medium intensity activity (e.g. 30-60 min), but only a small amount of high intensity activity (e.g. below 10 min).
An activity score above 85 is already excellent, but if you want to go for 100, the following conditions should be matched:
- You've been inactive for less than 5 hours over the past 24 hours, and you haven't had any continuous one-hour periods of inactivity. (Inactive time doesn't include sleep.)
- You've reached your daily activity target 6-7 times in the past 7 days
- You've gotten a sufficient amount of exercise on at least 4 days out of the past 7 days
- The total amount of daily activity you've gotten over the past 7 days is sufficient
- You've had two recovery days over the past 7 days and the last one was no longer than 3 days ago