Movement. Your steps, your goal.
Pick a daily step goal that fits your days. Your calendar fills in from Apple Health, and each month brings one small habit to try.
This month's focus
Mostly: long stretches of sitting.
Try this habit
Stand up and move for two minutes every hour.
3Current streak
4Best streak
3This week
Just walk. The days fill in on their own.
Steps straight from Apple Health
Your iPhone counts them, and a watch or ring that writes to Apple Health works too. There is nothing to type in.
A calendar that fills in
Each day shows how close you came to your goal: a full tile when you reached it, a partly filled one for part of the way. Page back month by month.
Streaks at a glance
With the calendar you see your current streak, your best streak and on how many days this week you reached your goal.
The Movement program.
Free as one of two lifestyle programs at a time, all four with Sam Pro.
Your own step goal
Start at 10,000 a day or set anything from 1,000 to 50,000. After a check-in, Sam may suggest a new number. It only changes when you say so.
A check-in every 30 days
Seven questions from the IPAQ-SF about your last seven days: vigorous and moderate activity, walking and sitting. Each result is kept as MET-minutes per week.
One habit for the month
Your answers point to one focus, such as long stretches of sitting, and Sam suggests a small habit for it. The next check-in brings a new one.
Short reminders
A morning note on yesterday's steps, your steps so far later in the day, and a reminder when your check-in is due.
Every day in detail
Tap any day to see your steps in detail, then switch to week, month or six months, next to your own usual range.
A PDF for your doctor
Your check-ins on one chart, next to your average steps before each. Export them with your latest answers as a PDF, if you want to bring them along.
Your steps go into your monthly report.
Every monthly report has a page on activity and movement, with your steps day by day. The report's "Your Programs" page shows your check-in scores over time and the days you reached your step goal.
More in Sam
Questions about the Movement program
Can't find your answer?
Can't find what you're looking for? Send us a message and we'll get back to you.
Contact SupportHow many steps a day should I aim for?
Sam starts you at 10,000, and you can set anything from 1,000 to 50,000. Pick a number you can reach on a normal day. After a monthly check-in, Sam may suggest raising or lowering it. Nothing changes until you confirm.
Do I need an Apple Watch?
No. Sam reads your steps from Apple Health, so the step count on your iPhone is enough. A watch or ring that writes steps to Apple Health works too.
What is the IPAQ check-in?
The short form of the International Physical Activity Questionnaire. Seven questions about the last seven days: vigorous activity, moderate activity, walking and time spent sitting. Sam turns your answers into MET-minutes per week and keeps each result, so you can compare months.
Can I share my movement data with my doctor?
Yes, if you want to. The program makes a PDF of your check-in results and answers, and your monthly report shows your steps day by day. Sam keeps the record. What it means is for you and your doctor to talk through.
Is the Movement program free?
Yes. Two lifestyle programs at a time are free, for example Movement and Sleep. With Sam Pro, all four run at once.
Take
care.
Sam is a wellness companion, not a medical device. It does not diagnose, treat, cure, or prevent any disease or health condition. Always consult a qualified healthcare professional for medical decisions.