How to close your move, exercise and stand rings on Apple Watch without leaving your couch

Filled Activity Rings Activity App iPhone

First off, we’re not here to encourage you to cheat with your Activity goals. A major intent of the activity goals and rings is to help you to live a healthy lifestyle. You should always do your best to close your rings yourself each day. Even though there are times when this feat can seem impossible.

But what happens if you forget to strap on your Apple Watch before your activity or what if the battery is dead and you don’t have time to wait for it to charge before your workout? The activity you’re going to perform might be the seal to the deal for closing one or more of those rings and now you’re going to miss it.

As another example, maybe you simply want to close out your goals for the day to beat your friend in that friendly competition you’ve been sharing Activity data with (yes, this one really is cheating).

Whatever the reason, if you want to close your move, exercise, and stand rings on Apple Watch manually, it can be done and here’s how.

Being familiar with the goals

Knowing what each ring requires is key to manually closing them.

  • Move: The Move ring fills in as you burn calories each day. This is based on the goal for the number of calories that you set up.
  • Exercise: The Exercise ring expects you to exercise for at least 30 minutes per day and is the same for everyone.
  • Stand: The Stand ring wants you to stand for at least one minute during 12 different hours in the day and is also the same for everybody.

Setting up a workout

Open the Health app on your iPhone and get ready to create a fake workout.

1) Tap the Health Data tab.

2) Select Activity.

3) Choose Workouts.

4) Tap the plus sign on the top right to add a Workout.

Activity Add Workout Manually in Health App

Note: You may have other ways to access the Workouts area of the app. Just navigate to the spot where you can create a workout.

1) On the Workout setup screen, start by selecting the Activity Type at the top. You can choose from a variety of workout options from American football to kickboxing to yoga. The important part is that you choose an activity that includes kilocalories (active calories), distance, or both per the ring(s) you want to close.

2) After you pick an Activity type, add the number of kilocalories and/or the distance by typing it in.

3) Select the Starts and Ends times by tapping those sections. This is especially important for filling your Exercise ring.

4) Tap Add.

American Football Manual Workout in Health App

Give your Apple Watch and Activity app a few minutes to update with the information.


If the reason you’re manually closing your goal for the day is because you didn’t wear your Apple Watch, then you could enter the numbers and amounts for what you know your activity would work on. For instance, if you run for 30 minutes per day and usually burn 200 calories and that’s all you need to fill your ring, then just enter that data.

On the other hand, if you don’t know the details or are just trying to close your rings in a hurry, you can go overboard to make sure they close.

Here is a workout for American Football, burning 2,000 calories, with a distance of 100 miles, for almost 12 hours. Boom, rings full!

Add Workout Manually in Health App

Deleting the cheating

If you change your mind about the fake workout you set up, you can get rid of it along with its data. Head back to that workout in the Health app.

1) Tap the Health Data tab.

2) Select Activity.

3) Choose Workouts.

4) Select Show All Data.

5) Tap Edit.

6) Tap the minus sign next to the workout and then Delete when it appears.

7) In the pop-up at the bottom, select Delete Workout & Data.

8) Tap Done and then exit the screen or close the app.

Delete Workout in Health App

As with adding the workout manually, it may take a minute or so for your Activity app and Apple Watch to update.

Also, keep in mind that depending on the Activity Type you choose, you may have to adjust other areas. For instance, with the American football example above, you may have to delete the data from the Exercise Minutes section as well.

So, just check the sections and your rings once you delete the workout for any remaining data. It’s definitely more work to delete the cheat than to create it. So, keep that in mind.

Delete Excercise Minutes in Health App

Wrapping it up

Now that you know how to manually close your move, exercise, and stand Activity rings, are you going to? Has there ever been a time when you wanted to close one or more of your rings without doing any activity?