Maintaining a fitness journal doesn’t have to be expensive. It might be challenging to choose the ideal fitness tracker in a world full of high-tech devices that fit both your budget and your exercise routine. We’ve sorted through the hundreds of alternatives in our extensive guide to offer you the best 8 fitness trackers under ₹10,000.
8 best fitness trackers under ₹10000: Reach your health objectives without going over budget with our affordable choices.
This carefully picked list includes something for everyone, regardless of your level of experience with fitness tracking—whether you’re a casual runner, a seasoned gym fan, or someone starting. These trackers provide a wide range of capabilities without sacrificing quality or price, thanks to their sophisticated features and stylish designs.
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We explore the world of fitness wearables in great detail, rating each tracker according to how well it records important parameters like heart rate, steps, calories burnt, and sleep patterns. To make sure you receive the most value for your money, we go above and beyond the essentials and investigate extra features like GPS tracking, water resistance, battery life, and smartphone connectivity.
Our professional study considers each device’s comfort, adaptability, and user experience. Whether you want a smartwatch with many functions or a simple band, we’ve selected a range of alternatives from well-known companies, each with unique qualities and advantages.
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We are also aware that financial limitations are a severe issue. For this reason, we have carefully chosen trackers that provide outstanding value without sacrificing functionality. These trackers show that high-quality, reasonably priced fitness tracking is possible without compromising on functionality or quality.
Come along as we explore the details of these ten eight fitness trackers under 10,000, giving you the knowledge and ability to choose a device that will support your fitness goals without breaking the bank through this article that assesses cost, performance, and features. Reach your health objectives without going over budget with these affordable choices.
Product Description
Fitbit Inspire 2 Health & Fitness Tracker with a Free 1-Year Premium Trial, 24/7 Heart Rate, Black/Black, One Size (S & L Bands Included)
With a stylish appearance, the Fitbit Inspire 2 Health & Fitness Tracker provides thorough wellness monitoring. A free one-year Premium trial is available, offering unmatched insights into your health journey. Accurate fitness metrics are guaranteed by its round-the-clock heart rate tracking, and everyone will find it pleasant to wear, thanks to its inclusion of both small and big bands.
The monochromatic black design radiates luxury and enhances its multipurpose qualities. This gadget counts many activities, such as steps, distance, and calories burned, and stimulates users with goal celebrations. The Inspire 2 seamlessly integrates into everyday life and promotes healthy behaviours, making it a vital tool for everyone who places a high value on their health and fitness.
Specifications of Fitbit Inspire 2 Health & Fitness Tracker with a Free 1-Year Premium Trial
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Brand – Fitbit
Model Name – Inspire 2
Style – Modern
Colour – Black
Screen Size – 0.72 Inches
Pros
Cons
Comprehensive Health Tracking
Lack of Built-in GPS
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Sleek and Comfortable Design
The interface might feel basic to users seeking more advanced features
Free 1-Year Premium Trial
Long Battery Life
Water-resistant and Durable
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2. Amazfit Band 7 Activity Fitness Tracker, Always-on AMOLED Display, Alexa Built-in, Up to 18-Day Battery Life, 24H Heart Rate & SpO2 Monitoring, 5 ATM Water Resistant, 120 Sports Modes (Black)
The Amazfit Band 7, which combines state-of-the-art capabilities into a stylish appearance, is the height of fitness monitoring innovation. Its AMOLED display, which is constantly on, provides bright clarity and moves between tasks with ease. Convenience is increased with Alexa integration, which offers smooth voice assistance. It surpasses the competition with an impressive 18-day battery life. Accurate 24-hour heart rate and SpO2 tracking provide thorough health information. With its 5 ATM water resistance, it’s the perfect partner for working out in the water. With its 120 sports modes, it can adjust to any kind of workout. Its elegant black appearance goes well with any style. The Band 7 represents endurance, adaptability, and performance.
Specifications of Amazfit Band 7 Activity Fitness Tracker,
Brand – Amazfit
Model Name – Amazfit Band 7
Style – Modern
Colour – Black
Screen Size – 1.47 Inches
Pros
Cons
Impressive 18-day battery life
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It may have limited compatibility or support for third-party apps
Reliance on Alexa for certain functions might pose challenges
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5 ATM water resistance ensures durability
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3. Huawei Band 7 Smartwatch Health and Fitness Tracker, Slim Bezel-Less Screen, 2-Week Battery Life, SpO2 Blood Oxygen & Heart Rate Monitor, Sleep Tracking, 96 Workout Modes, Graphite Black
The Huawei Band 7 Smartwatch merges style with functionality, boasting a sleek, bezel-less screen that enhances its aesthetic appeal. Its 2-week battery life ensures uninterrupted usage, complemented by SpO2 blood oxygen and heart rate monitoring for comprehensive health tracking. The device excels in sleep analysis, empowering users with insightful data. With an extensive range of 96 workout modes, it caters to diverse fitness routines. Its graphite black hue adds sophistication while the compact design ensures comfort while wearing it. This smartwatch doesn’t just offer fitness tracking; it’s a comprehensive health companion that merges cutting-edge technology with an elegant, user-friendly design.
Specifications of Huawei Band 7 Smartwatch Health and Fitness Tracker
Brand – Huawei
Model Name – Band 7
Style – Modern
Colour – Graphite Black
Screen Size – 1.47 Inches
Pros
Cons
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It boasts an impressive 96 workout modes
It might have limited compatibility or integration with certain third-party apps
Slim Bezel-Less Screen
the price might be relatively higher compared to some competitors
Has a graphite black color and a slim design
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Has a long 2-week Battery Life
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4. Fitbit Inspire 3 Health & Fitness Tracker (Midnight Zen/Black) with 6-Month Premium Membership
The Midnight Zen/Black Fitbit Inspire 3 Health & Fitness Tracker is a stylish and useful combination. With its sophisticated fitness tracking features, this stylish wearable tracks heart rate, steps, distance, and calories burned while providing individualised training recommendations. Its colourful touchscreen display makes navigating through data and alerts simple and easy. By providing access to a vast library of exercises, health insights, and sleep monitoring tools, the 6-month Premium Membership offers value. This tracker fits a variety of lifestyles thanks to its extended battery life and water resistance. The Fitbit Inspire 3 is a comprehensive companion that promotes healthy behaviours, ideal for both fitness lovers and those just beginning their wellness journey.
Specifications of Fitbit Inspire 3 Health & Fitness Tracker
Brand – Fitbit
Model Name – Fitbit Inspire 3
Style – Modern
Colour – Midnight Zen
Screen Size – 0.74 Inches
Pros
Cons
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Slim and stylish design
Some users report issues with the durability of the straps
The touchscreen display is user-friendly
It might not be suitable for extended exposure to water activities
Included 6-month Premium Membership
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Long Battery Life
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5. SONATA GOLD Smart Band Wireless Sweatproof Fitness Band | Activity Tracker | Blood Pressure| Heart Rate Sensor | Step Tracking All Android Device & iOS Devices Smartbands
The SONATA GOLD Smart Band is a versatile fitness companion, seamlessly compatible with Android and iOS devices. Its sweatproof design ensures durability during workouts.
Packed with features like a heart rate sensor, step tracking, and blood pressure monitoring, it delivers comprehensive health insights.
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The sleek, wireless band offers real-time activity tracking, empowering users to monitor their fitness goals effortlessly. Its user-friendly interface and compatibility with multiple devices make it a convenient choice for health enthusiasts. With its array of functionalities and reliable performance, the SONATA GOLD Smart Band stands as a reliable partner in achieving a healthier lifestyle.
Specifications of SONATA GOLD Smart Band Wireless Sweatproof Fitness Band
Brand – SONATA GOLD
Model Name – SONATA GOLD
Style – Minimalist
Colour – Gold
Special Feature – Sleep Monitor, Calorie Tracker, Heart Rate Monitor
Screen Size – 0.96 Inches
Pros
Cons
Works seamlessly with both Android and iOS devices
It may not always provide pinpoint accuracy in certain health metrics
Designed to withstand sweat and endure rigorous workouts
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The battery life may vary and might require frequent charging
Intuitive interface and easy-to-navigate features
It might lack certain advanced features or integrations
Enables hassle-free connection
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6. OnePlus Nord Watch with 1.78 AMOLED Display, 60 Hz Refresh Rate, 105 Fitness Modes, 10 Days Battery, SPO2, Heart Rate, Stress Monitor, Women Health Tracker & Multiple Watch Face [Midnight Black]
The OnePlus Nord Watch in Midnight Black boasts a stunning 1.78-inch AMOLED display with a smooth 60 Hz refresh rate, delivering vibrant visuals and seamless interactions. With a focus on fitness, it offers 105 remarkable fitness modes, ensuring comprehensive workout tracking. The device prioritises health with SPO2 monitoring, heart rate tracking, and a stress monitor. Its Women Health Tracker caters to specific needs, enhancing its versatility. The watch ensures longevity with an impressive 10-day battery life, minimising interruptions. Customisation is at its core, offering a range of multiple watch faces to suit diverse styles. The OnePlus Nord Watch is a perfect blend of style, functionality, and health-focused features.
Specifications of OnePlus Nord Watch with 1.78 AMOLED Display
Brand – OnePlus
Model Name – OnePlus Nord Watch- Black
Style – Modern
Colour – Black
Screen Size – 1.78 Inches
Pros
Cons
Users can personalise their device.
Some users might desire a higher refresh rate for smoother interactions and visuals.
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Versatile Fitness Modes
The size and bulk of the watch might not suit users with smaller wrists.
Health-focused features like SPO2 monitoring and heart-rate tracking
Have a dedicated feature catering to women’s health needs
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7. AJO Smart Watch New Generation Bluetooth Smart Fitness Band Watch with Heart Rate Activity Tracker Waterproof Body, Calorie Counter, Blood Pressure OLED Touchscreen for Men/Women
Presenting the AJO Smart Watch New Generation, a state-of-the-art fitness band with Bluetooth capabilities that is revolutionising health monitoring. Precisely designed, it offers activity tracking, heart rate monitoring, and waterproof resilience. Its multipurpose design includes a blood pressure monitor, calorie counter, and user-friendly OLED touchscreen. Its stylish, ergonomic design, made for both men and women, guarantees comfort whether working out or wearing it every day. It allows for seamless data transfer and real-time alerts with cell phones. The AJO Smart Watch combines cutting-edge capabilities that provide customers with an unmatched smartwatch experience, whether they are fitness enthusiasts or looking for complete health monitoring.
Specifications of AJO Smart Watch New Generation Bluetooth Smart Fitness Band Watch
Brand – AJO
Model Name – AJO_ ID115 Plus Black 01
Style – Minimalist
Colour – Black
Screen Size – 1.33 Inches
Pros
Cons
Intuitive OLED Touchscreen
Functionality heavily relies on the accompanying app
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Gender-Inclusive Design
The customisation options for watch faces or personalisation might be limited
Seamlessly syncs with smartphones with bluetooth
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8. IP68 Fitness Tracker Blood Pressure Heat Rate Monitor Smart Watch Blood Oxygen Sleep Monitor Activity Tracker Pedometer Watch for Women Men Kids
This IP68 Fitness Tracker Smart Watch is an all-in-one health companion for individuals of all ages. With precision sensors, it monitors blood pressure, heart rate, blood oxygen levels, and sleep patterns. Its activity tracker and pedometer keep you motivated, tracking steps and workouts. Designed for versatility, it suits women, men, and kids, offering personalised fitness insights and encouraging a balanced lifestyle. Its durable, waterproof design (IP68) ensures uninterrupted wear during workouts or daily activities. The sleek, multifunctional display makes it easy to access data. This smartwatch isn’t just a timepiece; it’s a comprehensive wellness assistant that keeps pace with your active life.
The smartwatch is versatile and suitable for the entire family
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The smartwatch may come with a higher price tag
With its IP68 rating, the smartwatch is not only resistant to dust but also waterproof
Frequent use of features may impact the battery life
Motivational Activity Tracking
Sleek Design and Multifunctional Display
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Three best features for you
Product
Feature 1
Feature 2
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Feature 3
Fitbit Inspire 2 Health & Fitness Tracker with a Free 1-Year Premium Trial, 24/7 Heart Rate, Black/Black, One Size (S & L Bands Included)
Free 1-Year Premium Trial
24/7 Heart Rate Monitoring
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Interchangeable Small and Large Bands
Amazfit Band 7 Activity Fitness Tracker, Always-on AMOLED Display, Alexa Built-in, Up to 18-Day Battery Life, 24H Heart Rate & SpO2 Monitoring, 5 ATM Water Resistant, 120 Sports Modes (Black)
Always-on AMOLED Display
Alexa Built-in
120 Sports Modes
Huawei Band 7 Smartwatch Health and Fitness Tracker, Slim Bezel-Less Screen, 2-Week Battery Life, SpO2 Blood Oxygen & Heart Rate Monitor, Sleep Tracking, 96 Workout Modes, Graphite Black
Slim Bezel-Less Screen
2-Week Battery Life
SpO2 Blood Oxygen & Heart Rate Monitoring
Fitbit Inspire 3 Health & Fitness Tracker (Midnight Zen/Black) with 6-Month Premium Membership
6-Month Premium Membership
Always-on wellness tracking
Stress Management Score
SONATA GOLD Smart Band Wireless Sweatproof Fitness Band | Activity Tracker | Blood Pressure| Heart Rate Sensor | Step Tracking All Android Device & iOS Devices Smartbands
Blood Pressure Monitoring
Heart Rate Sensor
Compatibility with Android and iOS Devices
OnePlus Nord Watch with 1.78 AMOLED Display, 60 Hz Refresh Rate, 105 Fitness Modes, 10 Days Battery, SPO2, Heart Rate, Stress Monitor, Women Health Tracker & Multiple Watch Face [Midnight Black]
AMOLED Display with 60 Hz Refresh Rate
105 Fitness Modes
SPO2, Heart Rate, Stress Monitoring, Women Health Tracker
AJO Smart Watch New Generation Bluetooth Smart Fitness Band Watch with Heart Rate Activity Tracker Waterproof Body, Calorie Counter, Blood Pressure OLED Touchscreen for Men/Women
Heart Rate Activity Tracker
Waterproof Body
OLED Touchscreen
IP68 Fitness Tracker Blood Pressure Heat Rate Monitor Smart Watch Blood Oxygen Sleep Monitor Activity Tracker Pedometer Watch for Women Men Kids
IP68 Waterproof Rating
Blood Pressure Monitoring
Sleep Monitoring and Pedometer
Best value for money product
The best value for money out of all the products on the list is the Fitbit Inspire 2 Health & Fitness Tracker. It offers a tempting mix of free one-year Premium trial and necessary fitness monitoring tools. Access to advanced insights and individualised recommendations that are usually provided at an extra fee is extended during this trial. Fitbit is a unique choice for long-term use because of its strong brand image, comprehensive package with both compact and big bands, and ongoing support. For those looking for dependable fitness monitoring with the bonus of expanded functionality via the Premium trial, the Inspire 2 is a notable purchase because of its well-balanced feature set and additional perks offered at an affordable price point. It offers a complete, cost-effective option for those who prioritise fitness tracking and customised assistance without sacrificing effectiveness.
Best overall product
Among the listed options, the Amazfit Band 7 Activity Fitness Tracker stands out as the best overall product. Its vast 120 sports modes, integrated Alexa, always-on AMOLED display, and impressive 18-day battery life all come together to provide a fantastic user experience. The adaptability of the AMOLED display is further enhanced by the integration of Alexa, ensuring clear visibility at all times. The wide range of sports modes accommodates a variety of exercise enthusiasts, and the long battery life reduces the need for regular recharging. Additionally, its five ATM water resistance increases durability and practicality for a range of uses. The Band 7 is an exceptional option for those looking for a dependable and multipurpose fitness tracker that performs well in a range of fitness activities and daily tasks because of its extensive features, which include health monitoring, integration with smart assistants, and extended battery life.
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How to find the best fitness trackers?
Prioritise your fitness objectives while looking for the finest fitness tracker.
Seek for features like heart rate monitoring, sleep tracking, or dedicated training modes that align with these objectives.
Verify the style and degree of comfort to be sure you’ll wear it often. Make sure the battery life fits your smartphone and takes into account your use patterns.
Verify measurement accuracy and take into account the brand’s reputation for continued upgrades and support.
Establish a spending limit and look at possibilities that fall within it, keeping in mind any additional features that would be useful.
Finally, study reviews and contrasts to get insight into actual user experiences.
You may choose the ideal fitness tracker for you by balancing these factors with your fitness requirements and way of life.
At Hindustan Times, we help you stay up-to-date with the latest trends and products. Hindustan Times has an affiliate partnership, so we may get a part of the revenue when you make a purchase. We shall not be liable for any claim under applicable laws, including but not limited to the Consumer Protection Act, 2019, with respect to the products. The products listed in this article are in no particular order of priority.
To keep your brain health in good shape, you should engage in physical activity as often as you can.
“Physical activity is so powerful for our brain,” Dr. Wendy Suzuki, neuroscientist and dean of NYU College of Arts and Science, said in an episode of a recent MasterClass series that features neuroscientists and psychiatrists sharing advice for optimal brain health.
Suzuki mentioned how walking 10 minutes a day can do wonders for your mood and that strategic sports like soccer and basketball engage your prefrontal cortex more than other exercises. But the workout in Suzuki’s weekly routine is much different than most others.
“I got pulled back into exercise from couch potato land with this amazing form of workout,” Suzuki said. “It’s called intenSati.”
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The front half of the name “inten” stems from the word “intention,” Suzuki said. “Sati is a Pali word that means mindfulness or awareness.”
Cardio plus mantras is this neuroscientist’s preferred exercise for brain health
IntenSati involves moving your body while speaking affirmations out loud, Suzuki said. It was created by Patricia Moreno in 2002.
“This workout pairs high-energy cardio moves with high-emotion mantras that will leave you uplifted, connected, and strong,” according to the official website for intenSati.
Speaking positive affirmations out loud can strongly impact your outlook on life and your overall mood, Suzuki said.
“If you shout out that you believe you will succeed, you are inspired, you are strong, for a whole hour with a whole bunch of other sweaty, affirmations-shouting people, you come out of that class feeling amazing.”
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A recent study done at the University of California Berkeley encouraged 135 undergraduate students to say compassionate things to themselves for 20 seconds a day, coupled with compassionate touch like placing a hand on their heart. After one month of consistently doing this practice, students reported feeling less stress and seeing improvements in their mental health.
“But whatever the form of workout that you do, any time of day you can work out is the best time of day to workout because our lives are so busy,” Suzuki said.
A 2022 study that examined the health information of more than 500,000 people found that those who regularly engaged in vigorous physical activity like exercise and sports decreased their risk of developing dementia by 35%.
But even doing household chores regularly lowered an individual’s risk by 21%.
“Every single drop of sweat counts for your brain,” she said, “And that’s good news.”
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You may be most familiar with exercises that involve repeating the same movements over and over, like lifting the best adjustable dumbbells for multiple reps and sets to build strength and muscle, or taking stride after stride to perfect your running form and get faster.
However, amidst your usual workouts, how often do you slow down and truly connect with what your body is doing and how it feels? This is exactly what somatic exercise is all about, and it offers some impressive benefits.
Somatic practice focuses on developing full-body awareness, encompassing both physical and mental wellbeing. It involves moving your body in a way that prioritizes how it feels rather than how it looks or achieving a specific fitness goal.
This also means it is a super accessible form of movement for people to try out and probably something we could all do with incorporating into our fitness routine, similar to taking a slower, more purposeful mindful walk.
With that in mind, we spoke to a professionalsomatic movement coach Francesca Melluzzi, to understand more about somatic movement, the benefits of practicing it and how to try it out for yourself right now.
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Francesca Melluzzi
As a compassionate Hanna Somatic Movement Coach, Trauma and Mental Health Practitioner, Senior Yoga Teacher, and Holistic Therapist, Francesca brings a wealth of knowledge and empathy to her work. With over 20 years of experience, Francesca specialises in somatic techniques that help individuals find a sense of calm and improve their executive functioning.
What is somatic exercise?
According to Melluzzi, “Somatic exercise involves mindful movements aimed at re-establishing the connection between the body and mind. It focuses on internal body sensations and aims to release chronic muscle tension and pain patterns stored in the body.”
She tells us that regular practice of somatic exercise can help you to retrain your brain-body connection, helping to promote relaxation and improve physical well-being.
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What are the benefits of somatic exercise?
Physical relief: “Somatic movement can help alleviate chronic muscular pain, fibromyalgia, and arthritis,” says Melluzzi. These gentle movements focus on releasing tension stored within the muscles, providing a natural and effective way to alleviate discomfort.
This is backed up by a study published in Frontiers in Psychology, which found that individuals with chronic pain who consistently practiced somatic movement for a year experienced an 86 percent decrease in the number of days they suffered from pain, compared to those who did not participate in somatic exercises.
Emotional and mental health support: Beyond physical benefits, somatic exercise can play a crucial role in supporting emotional and mental health. This style of movement works to help manage anxiety, stress, and depression by regulating emotions and balancing the nervous system.
(Image credit: Getty Images)
Holistic healing: Melluzzi tells us that regular practice can enhance various parts of our physiological well-being including better digestion, promote hormonal balance, and improve sleep quality.
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This is down to the fact that the gentle, mindful form of movement allows your nervous system to relax, easing any tensions and disturbances that can have a negative effect in these parts of our health.
Empowerment: “These exercises empower individuals to take an active role in their healing own process,” notes Melluzi. The movememt enhances internal body awareness and promotes self-regulation, encouraging a deeper connection with oneself. That might sound a bit woo-woo to you, but don’t knock it until you try it.
Who should try somatic exercise?
Somatic exercise is ideal for anyone. Whether you are looking to enhance your mind-body awareness, manage stress, or simply improve your overall mindfulness and wellbeing, we recommend giving it a try.
But Melluzzi tells us it is also particularly beneficial for individuals with ADHD and autism spectrum disorders (ASD) who experience sensory processing challenges and chronic pain. It also aids people in managing conditions like fibromyalgia, arthritis, or those recovering from injuries.
How to try somatic exercise
You don’t need any equipment to give somatic exercise a try with Melluzi’s three-move routine, just a bit of space where won’t be disturbed as you lay on the floor. If you want to make things a bit more comfortable, you can roll out a yoga mat too, before starting on these three stretches:
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Body scan: Lie on your back, sense your body’s contact with the floor, and observe any areas of tension or discomfort.
Washrag: Lie on your back with knees bent, gently rotate your upper body and drop knees to one side, then slowly release.
Arch and flatten: Lie on your back, focus on your breath, gently arch your lower back by tilting your pelvis, hold briefly, and then release slowly.
Cholesterol is a critical substance in our bodies that plays a significant role in building cells and producing certain hormones. However, high levels of bad cholesterol (LDL) can lead to serious health issues such as heart disease and stroke. To our relief, we can take steps to lower cholesterol naturally, and regular exercise is one of the most effective ways to achieve this.Here are 5 exercises that have been proven to help reduce cholesterol levels and boost our heart health.
The most simple and effective way is walking
Foods That Can Help Lower Your Cholesterol Levels
One of the easiest and most accessible exercises to lower cholesterol is walking. Studies show that walking at a medium pace for 30 to 60 minutes most days of the week can significantly lower LDL cholesterol and raise good cholesterol (HDL). Research published in the journal “Arteriosclerosis, Thrombosis, and Vascular Biology” suggests that walking can help reduce bad cholesterol by up to 7%. So, lace up your sneakers and take a stroll in your neighbourhood or a nearby park.
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How does pedalling help?
Cycling is another effective exercise for lowering cholesterol levels. Whether on a stationary bike or riding through the streets, cycling helps increase HDL cholesterol while lowering LDL cholesterol. A study conducted by the “Journal of the American Heart Association” found that adults who cycled regularly experienced a significant reduction in LDL cholesterol levels and improved overall cardiovascular health. Aim for 30 minutes of cycling, three to five times a week, to see benefits.
No Gym Needed: Try This Effective Home Workout To Get Fit Quickly
Jogging
Jogging is a fantastic way to boost heart health and reduce cholesterol levels. It helps burn calories, improve cardiovascular fitness, and increase HDL cholesterol. According to a study in the “Journal of the American College of Cardiology,” regular jogging can significantly reduce LDL cholesterol levels and lower the risk of heart disease. Add jogging into your routine for 20-30 minutes, three to four times a week, for optimal results.
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Yoga
Yoga might not be the first exercise that comes to mind when thinking about lowering cholesterol, but it can be incredibly effective. Yoga helps reduce stress, which is linked to higher cholesterol levels. Research from the “Indian Heart Journal” found that practising yoga regularly can help reduce LDL cholesterol and improve heart health. Try to include yoga sessions for 30 minutes, three times a week, focusing on poses that enhance cardiovascular health.
Build muscle, burn cholesterol
Strength training is essential for overall health and can help lower cholesterol levels by improving body composition and increasing metabolism. A study published in “Medicine & Science in Sports & Exercise” found that resistance training helped lower LDL cholesterol and raise HDL cholesterol in adults. Add strength training exercises, such as weight lifting or bodyweight exercises, at least twice a week for the best results.