Apple Watch cần cập nhật mục tiêu hoạt động hàng ngày

Macworld Right from the start, the Apple Watch eschewed the popularly recommended target of clocking 10,000 steps a day — and for good reason. For one thing, the 10,000 steps goal is entirely arbitrary: there’s no science behind it, and it was first chosen largely because it’s an easy number to remember. The thought was that it would make a good round number that could motivate people to become more active. But as Apple’s former vice president of fitness technologies Jay Blahnik said back in 2017 , most people walk around 2,500 to 3,500 steps a day. That’s where the rings come in. Apple’s Fitness app measures your daily progress using three metrics: movement, exercise and standing. These are represented as rings: the more progress you make towards each daily objective, the closer each ring comes to being closed. But a decade after Apple Watch blew up the 10,000 step objective , are rings still the best way to understand your current health and fitness? We asked the experts what they had to say, from fitness app developers to academics studying the impact of wearable tech on human health. And what we learned might end up surprising you. A good starting point Kriss Smolka has always loved the Apple Watch. The iOS developer and creator of wellbeing apps such as FitnessView and WaterMinder told Macworld that he has used the Apple Watch “since day one.” Despite trying other fitness devices, Smolka explained that “none was up to Apple’s quality.” Part of that loyalty comes down to the Watch’s ring system, Smolka contends. He describes it as his “partner in keeping me accountable” and says its metrics are “very useful in my personal life.” Apple gamified exercise with its system of visual daily goals—but are they still the best way to measure activity? Foundry Smolka adds that that feeling extends to the users of his apps, too. “We receive feedback from our FitnessView app that [people] use the ring calendar to view monthly progress,” he told us. “People love seeing closed rings.” That resonates with researchers. According to Yang Wei , Professor of Wearable Technology at Nottingham Trent University in the U.K., the idea of “closing your rings” is a good one. As Wei put it, Apple’s approach works “because it turns behavior change into a simple daily goal system and gives frequent feedback about progress.” However, that might not be true in all cases. Wei told us that while Apple’s ring system works for many people, that won’t be true for everyone. “People respond differently, as those already active may not need it,” Wei argued. “Those strongly disengaged might ignore it, but people in the middle often benefit most from nudges and clear targets.” Wei has the data to back up his assertions. “From an evidence perspective,” he says, “wearables and activity trackers can increase physical activity on average but typically with modest-to-moderate effects and wide variation by person and context. One major review reported effects roughly equivalent to [approximately] 1,800 extra steps [per] day and [approximately] 40 minutes [per] day more walking on average, plus small improvements in weight and fitness.” While it might not change your world completely, a feature like the Apple Watch rings can help to push people in the right direction. Because as Wei points out, while self-motivation matters, “it is rarely sufficient on its own.” Indeed, even something like an on-device motivator such as the ‘close your rings’ system might not be enough. “Wearables tend to be more effective when combined with additional components like goal setting, coaching, counseling or structured prompts, rather than being used alone,” Wei contends, adding that, “Most people do better with a support system that makes the desired behavior easier and more rewarding.” That can mean personalized goals, accountability, social motivation and reducing friction through making exercise the ‘default.’ In other words, closing your rings is a good starting point for a lot of…