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Apple Watch / iPhone
Open the Health app on your iPhone
Tap your profile picture (top right)
Scroll down and tap Export All Health Data
Confirm the export (may take a few minutes)
Save the ZIP file or AirDrop it to your computer
Upload the ZIP file below
Garmin
Option A: Export from Garmin Connect web — go to Health Stats or Reports and export as JSON
Option B: Use a third-party Garmin export tool to get a JSON file of your daily summaries
Option C: If you have the Garmin Badges Flask app running locally, use its sync feature
Upload the JSON file below
Apple Watch users: Body battery, stress, and sleep score badges require Garmin data. Steps, heart rate, HRV, sleep duration, calories, floors, and streak badges all work with Apple Watch data.