Apple watch move & exercise rings

See the 'Get reminders to start a workout' section in:

Use the Workout app on your Apple Watch - Apple Support

To turn this setting on or off, open the Settings app on your Apple Watch, tap Workout, then go to Start Workout Reminder. 

However, this should not be happening. See the "Make sure that you earn Move and Exercise credit" section in:

Get the most accurate measurements using your Apple Watch - Apple Support

You should also make sure your watch is calibrated:

Calibrating your Apple Watch for improved Workout and Activity accuracy - Apple Support

The first (and simplest) thing to try if something isn’t working right is to restart your Apple Watch and its paired iPhone. If necessary (device not responding), try a forced restart. Both methods can be found here:

How to restart your Apple Watch - Apple Support

Restart your iPhone - Apple Support

If that doesn't help, the next steps would be to unpair and pair your watch again and restore from the backup just created. This should result in no loss of data. It deletes all temp and corrupted files and re-indexes the file system.

Unpair and erase your Apple Watch - Apple Support

Set up your Apple Watch - Apple Support

By the way

"....There is no way to even delete the data..."

Yes there is

Remove activity health data

Open the Health app and tap the Browse tab. 

1.Tap a category, such as Activity. 

2.Tap a subcategory, such as Steps.

3.Tap Show All Data, then tap Edit in the top right-hand corner.

4.Tap the Delete button next to the record you want to delete. 

To affect rings you need to delete it before midnight on that day.

See Manage Health data on your iPhone, iPod touch or Apple Watch – Apple Support (UK)

You can remove it but if it was before today the rings and awards will remain.

As I said "To affect rings you need to delete it before midnight on that day. "

You could go to iphone, Settings, [your name], iCloud, (show all) and turn off Health which will erase all Fitness data on iphone and after restarting turn Health back on.

But warning the Rings and Awards will take days to return and I can't guarantee it won't lose some on the way. I did it accidentally and my false 5K award never came back bit it took over 2 weeks for the year's Activity to recalculate .