watchOS 7 requires an iPhone 6s or later running iOS 14, and an Apple Watch Series 3 or newer. You can upgrade your Apple Watch software by opening the Watch app on your iPhone and navigating to General > Software Update.
This is because Apple removed all Force Push functionality with the arrival of watchOS 7, even for older devices. If you used watchOS 6 or earlier, you might be wondering why you can’t change your activity goals by force pressing the screen anymore. Prior to this, you could only change your Move goal. The ability to change your Exercise and Stand goals was added to the Apple Watch with the arrival of watchOS 7 in September 2020. Tap “Next” one more time to adjust your Stand goal, in hour increments. Tap “Next” and you’ll be able to adjust your Exercise goal in 15-minute increments. Use the Digital Crown or on-screen buttons to adjust the value to your liking. You can now adjust each goal in order, starting with your Move goal.
Now scroll to the very bottom of the screen (either with the Digital Crown or using your fingers) and tap “Change Goals.” If you don’t see the activity ring, swipe to the right until you see it. With the app open, you should see your current goals and targets represented by three colors and three rings. You can do this either by tapping on the Activity ring complication on your current Watch face or by pressing the Digital Crown and locating the Activity app in the main menu. To change your Apple Watch activity goals, first launch the “Activity” app on your watch.
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How to Change Your Move, Stand, and Exercise Goals
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