Learn how your Activity Score is calculated and get tips on how to improve it.
How Oura Measures Your Activity Score
What Is a Good Activity Score?
What Is the Crown Icon?
Daily Movement Graph
How to Improve Your Activity Score
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How Oura Measures Your Activity Score
Your Activity Score is measured using your daily activity (how much you move throughout the day), step count, training frequency, and training volume, among other metrics. The Oura Ring captures these metrics using a 3D accelerometer, which registers all daily movement, including both step-based activities like walking and running, as well as non-step-based activities like light housework.
What Is a Good Activity Score?
Readiness, Activity, and Sleep Scores — and their contributors — are rated on a scale of 0-100.
- 85-100: Optimal
- 70-84: Good
- 60-69: Fair
- 0-59: Pay Attention
An 85 or higher may be a sign that you are ready to take on new challenges. Scores below 70 indicate that you may benefit from prioritizing rest and recovery in the indicated areas.
What Is the Crown Icon?
On days when your Readiness, Sleep, or Activity Score is 85 or higher, you'll see a crown icon next to your Readiness, Sleep, or Activity Scores.
Daily Movement Graph
The daily movement graph (found in your Activity detail view) displays your activity levels throughout the day, charted by intensity level—low, medium, high, and inactive.
- Low activity includes casual walking and light housework. During low activity, your energy expenditure (calorie burn) is about 2–4 times higher than your resting level
- Medium activity includes dynamic activities with an intensity level equivalent to brisk walking
- High activity includes vigorous activities with an intensity level higher or equivalent to jogging
Getting regular medium and high-intensity-level exercises has many fitness and health benefits, including better sleep quality, improved cardiovascular fitness, improved glucose metabolism, better mental health, and reduced risk of several diseases.
How to Improve Your Activity Score
Oura promotes an active but balanced lifestyle. The focus is on staying physically active throughout the week. Aim for 2-3 sessions per week where your heart and breathing rates get into elevated zones that challenge your system, and try to avoid complete inactivity on a daily basis.
Here are a few tips to consider when looking to achieve a higher Activity Score:
Keep your total inactive time below 8 hours per day. This will positively affect your Activity Score. In contrast, being inactive for more than 10 hours daily will negatively impact your score
Move for just a few minutes each hour (for example, standing up from your desk to stretch your legs). This can improve your score. You can enable inactivity alerts in your settings if you'd like to receive a friendly reminder to get your blood flowing after 50 consecutive minutes of inactivity
Strive to meet your activity goal five or more times per week. Keep in mind that your activity goals are based on your readiness level
Get your step count up. There is no step count goal as a feature of your Oura experience; rather, the focus is on comparing steps to your own baseline. Of course, some days will be more inactive than others, but if you can increase your average step count by bumping up your daily movement with 1,000 additional steps for example, you'll see boosts in your score and gains in your overall health
Try to get in 2,000-3,000 calories of medium-to-high-intensity activity per week. For an average adult, this equates to two hours of jogging or 4.5 hours of brisk walking per week. If your volume falls to 750-1,500 calories per week, this will negatively impact your Activity Score
The goal is to alternate between pushing yourself and allowing time to recover, which will help you build fitness in the long run. If you've gone five days without active rest, the "Recovery Time" contributor will detract from your overall Activity Score. Read more about Activity Contributors.
Looking for more insight about these metrics? Try Oura Advisor for personalized guidance that's based on your past data. Oura Advisor is currently only available in English.
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