Polar Watch: How to Adjust Your Activity Goal on Flow App & Web

How do I change my activity goal on my Polar watch?

Adjusting your daily activity goal on a Polar watch is primarily managed through the Polar Flow ecosystem, either via the Polar Flow mobile app or the Polar Flow web service, which then syncs the updated goal to your device.

Understanding Your Polar Activity Goal

Your Polar watch's activity goal is a personalized daily target designed to promote overall health and well-being by encouraging consistent movement throughout the day, beyond structured exercise sessions. Unlike specific training goals that might focus on performance metrics, the activity goal aims to combat sedentary behavior and ensure you meet a general threshold of physical activity. It takes into account your personal information (age, sex, weight, height) and your chosen activity level to provide a realistic and beneficial target. Achieving this goal contributes significantly to cardiovascular health, metabolic function, and mental well-being.

The Primary Method: Using the Polar Flow App (Recommended)

The most convenient and frequently used method to modify your activity goal is through the Polar Flow mobile application, available for both iOS and Android devices.

• Step 1: Open the Polar Flow App Ensure your smartphone has the Polar Flow app installed and that you are logged into your Polar account.
• Step 2: Navigate to Profile Settings From the main dashboard of the app, tap on the "More" or "Menu" icon (often represented by three horizontal lines or dots, or a profile icon) usually located in the bottom right or top left corner.
• Step 3: Access Activity Goal Settings Within the menu, look for "Profile" or "General Settings," then select "Activity Goal."
• Step 4: Adjust Your Activity Level You will typically see options to select an activity level, often categorized as:
  • Level 1 (Sedentary): Primarily sitting, minimal movement.
  • Level 2 (Light): Desk job with some standing, light chores.
  • Level 3 (Moderate): Active work, regular walking, moderate leisure activities.
  • Level 4 (Active): Physically demanding job, regular strenuous exercise.
  • Level 5 (Very Active): Highly physically demanding job, elite athlete training. Choose the level that best reflects your typical daily movement patterns outside of dedicated exercise. Selecting a higher level will increase your daily activity target.
• Step 5: Save Changes Confirm your selection by tapping "Done," "Save," or the equivalent button.
• Step 6: Sync Your Watch Crucially, for the changes to take effect on your Polar watch, you must sync it with the Polar Flow app. This is usually done automatically when the app is open and the watch is nearby with Bluetooth enabled, or you can manually initiate a sync from the watch or within the app's device settings.

Alternative Method: Using the Polar Flow Web Service

You can also manage your activity goal via the Polar Flow web service on a computer. This method is useful if you prefer a larger screen or are experiencing issues with the mobile app.

• Step 1: Access Polar Flow Website Open your web browser and go to flow.polar.com.
• Step 2: Log In to Your Account Enter your Polar account credentials to log in.
• Step 3: Navigate to Settings Once logged in, click on your profile picture or name in the top right corner of the page, then select "Settings" or "Profile."
• Step 4: Locate Activity Settings Within your profile settings, look for a section titled "Activity settings" or "Activity Goal."
• Step 5: Adjust Your Activity Level Similar to the app, you will find options to choose your desired activity level. Select the one that aligns with your current lifestyle.
• Step 6: Save Changes Click "Save" or "Update" to confirm your new activity goal.
• Step 7: Sync Your Watch After saving, you must sync your Polar watch. This can be done by:
  • Using the Polar Flow app on your smartphone: Open the app, and it should sync automatically or allow you to manually initiate a sync.
  • Using Polar FlowSync on your computer: Connect your watch to your computer via its USB charging cable, and ensure the Polar FlowSync software is running. It will automatically detect and sync your watch.

Why Adjust Your Activity Goal?

Modifying your activity goal is a dynamic process that should reflect changes in your life and fitness journey. Here are common reasons to adjust it:

• Lifestyle Changes: A new job (e.g., from an active to a desk-bound role, or vice-versa), changes in commuting habits, or new family responsibilities can significantly impact your daily non-exercise activity.
• Fitness Progression or Regression: As your fitness improves, you might find your current goal too easy and wish to challenge yourself further. Conversely, during periods of decreased activity due to injury, illness, or a deload week, lowering your goal can help maintain motivation without overwhelming you.
• Recovery Needs: Intense training phases or periods of high stress may necessitate a temporary reduction in your daily activity goal to prioritize recovery and prevent overtraining.
• Motivation and Realism: Setting an overly ambitious goal can lead to frustration and demotivation if consistently missed. Adjusting it to be more realistic can foster a sense of accomplishment and encourage adherence.

Syncing Your Watch for Changes to Take Effect

It is paramount to remember that any changes made to your activity goal in the Polar Flow app or web service will not appear on your Polar watch until you perform a successful sync. The watch needs to receive the updated data from the Polar Flow ecosystem. Always ensure your watch is properly connected (via Bluetooth to the app or USB to FlowSync) to facilitate this data transfer.

Important Considerations for Setting Goals

• Realism and Gradual Progression: Set goals that are challenging yet achievable. Drastically increasing your activity goal overnight can lead to burnout or injury. Aim for gradual increases as your fitness improves.
• Consistency Over Intensity: The activity goal emphasizes consistent daily movement. Even small bouts of activity throughout the day (e.g., taking stairs, walking during breaks) contribute significantly to meeting your goal.
• Listen to Your Body: While goals are important, always prioritize how you feel. If you're fatigued, ill, or recovering, it's okay to have less active days.
• Holistic Health: Remember that your activity goal is one component of overall health. It complements structured exercise, adequate sleep, and balanced nutrition.

Troubleshooting Common Issues

If you encounter difficulties changing or syncing your activity goal:

• Ensure Connectivity: Double-check that Bluetooth is enabled on your phone and watch, or that your watch is securely connected via USB to your computer.
• Restart App/Watch: Sometimes, simply closing and reopening the Polar Flow app or restarting your Polar watch can resolve syncing issues.
• Check for App Updates: Ensure your Polar Flow app and your watch's firmware are up to date. Outdated software can sometimes cause glitches.
• Internet Connection: Verify that your phone or computer has a stable internet connection for the Polar Flow app/website to communicate with Polar's servers.
• Polar Support: If problems persist, consult the Polar support website or contact their customer service for model-specific troubleshooting.

By understanding how to effectively manage your activity goal, you can leverage your Polar watch as a powerful tool to foster consistent movement patterns and enhance your long-term health and fitness.