Fitness
‘I’m a neuroscientist – these are the 3 best workouts for slowing cognitive decline’
‘Exercise is usually viewed through the lens of physical appearance, the number on the scale and the size of your jeans,’ says Dr Ramon Velazquez, neuroscientist and scientific advisor at Mind Lab Pro. ‘But you cannot move your body without moving your brain. Exercise is not primarily a body intervention – it’s a brain intervention, and the changes you see in your waistline or muscles are side effects of what’s actually going on neurologically every time you move your body with intention.’
Indeed, while a huge body of research shows how crucial movement is for physical health – from protecting our hearts to reducing cancer risk – an increasing number of studies are highlighting the significant cognitive benefits of exercise, from boosting memory and reducing dementia risk to restoring neuroplasticity (the brain’s resilience in adapting to new information, behaviours and sensory input).
But what exactly should that look like in practice? And how should you structure your weekly routine to maximise the brain health benefits of exercise? Dr Velazquez has the answers below.
The workouts
Zone 2 cardio
‘Zone 2 cardio is the most underrated form of exercise. People usually dismiss it because they feel like they aren’t doing enough if they’re not drenched in sweat or gasping for air,’ says Dr Velazquez. ‘It’s a type of activity where you move at a pace that elevates your heart rate, but you can still have a conversation with the person next to you.’
Indeed, a recent review of more than 258,000 people found that even low- to moderate-intensity exercise performed for less than 30 minutes twice a week improved general cognition, memory and executive function (the mental processes involved in planning, focus and decision-making) in as little as one to three months. Dr Velazquez recommends light jogging, swimming and cycling. ‘From a neurological perspective, this type of exercise consistently increases blood flow to the brain over a prolonged period of time,’ he explains. ‘This is important because it helps deliver nutrients to the regions that are most vulnerable to ageing.’
Such exercise, adds Dr Velazquez, also supports the glymphatic system – the brain’s waste clearance system that removes proteins and cellular waste linked to neurodegenerative diseases such as Alzheimer’s.
Strength sessions
‘Strength training is also extremely important for longevity. Strong muscles produce and release hormones and signalling molecules that directly influence the brain,’ says Dr Velazquez. ‘Muscle mass starts declining from your mid-thirties via a process called sarcopenia, and as the muscle disappears, so does the neurological signalling it produces.’
Two to three weekly sessions is the minimum needed to make a difference, he adds. ‘The sessions don’t need to be long – 45 minutes of focused, compound movements is enough.’ Think: squats, deadlifts, rows and presses – ‘exercises that recruit large muscle groups and produce the strongest possible neurochemical response’.
VO2 max training
‘VO2 max – the maximum amount of oxygen your body can consume and use during intense exercise – is now one of the most powerful predictors of long-term survival ever identified in the research,’ says Dr Velazquez. ‘Most people assume that blood pressure and cholesterol are the numbers worth paying attention to when it comes to how long they are going to live, but VO2 max is more predictive than either of those – a low VO2 max is not just a fitness problem, it’s a mortality risk.’
To improve this metric, Dr Velazquez advises introducing high-intensity exercise – where you’re working at near-maximum capacity for short bursts – once or twice weekly, adding that ‘a simple and highly effective routine would be 4-6 intervals of one minute at hard effort followed by two minutes of recovery’.
‘It will be uncomfortable, but that’s the feeling you need to chase to make this exercise effective, and the physiological stress of those intervals drives adaptations that are cardiac, vascular and neurological.’
Example weekly workout routine
‘Zone 2 is the base of the pyramid, VO2 max training is the peak. You cannot build a high peak without a wide, solid base, which is why all three pillars work together,’ says Dr Velazquez, who gives an example of an effective weekly routine below.
Monday
30-45 mins strength, eg, squats, deadlifts, rows, presses.
Tuesday
Zone 2 workout, eg, light jog or swim.
‘The key is finding an enjoyable activity that raises your heart rate, but not to the point where you’re gasping for air.’
Wednesday
30-45 mins strength.
Thursday
Zone 2 workout.
Friday
30-45 mins strength + VO2 max training afterwards.
Saturday
Longer zone 2 workout (around 60 mins).
‘I would suggest working out in nature, since a natural environment and exercise are a perfect combination for lowering cortisol.’
Sunday
Rest day.
‘Rest is not the absence of progress, it’s a necessary part of keeping the progress going.’
‘The brain responds to every single session. It’s tracking the pattern, not the performance. And the earlier in life you establish that pattern, the more of your brain you get to keep.’
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Hannah Bradfield is a Senior Health and Fitness Writer for Women’s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis. She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner’s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She’s always looking for fun new runs and races to do and brunch spots to try.
Fitness
This 30-second walking habit can make every walk more effective and boost your fitness in less time
Following the news that the NHS is due to launch a walking rewards scheme, walking is – quite rightfully – back in the spotlight as a form of exercise in its own right.
So, if you’re feeling inspired and ready to take on the new Movement 26.2 programme when it launches next year, personal trainer Michael Baah has a hack for getting even more health benefits from your walks.
‘If I could change just one thing about how people walk for fitness, it wouldn’t be asking them to walk further,’ he tells Women’s Health. ‘It would be asking them to walk faster, briefly – 30 seconds of purposeful walking can completely change the training effect of a walk without adding any extra time.’
‘Think of your walk like charging your phone – walking at the same pace from start to finish is like using a standard charger,’ notes Baah. ‘Adding short bursts of faster walking is like switching to fast charge – you’re getting more benefit from the exact same amount of time.’
Why 30-second brisk-walking intervals are effective
And if you don’t think 30 seconds is enough to elicit any meaningful change, think again. ‘Those 30-second surges force your heart, lungs and muscles to work harder together. As your heart rate rises, your body becomes better at delivering oxygen where it’s needed,’ explains Baah.
‘Over time, your recovery improves, everyday tasks feel easier and your overall fitness increases.’
How to add intervals into your existing walking routine
‘People often think getting fitter means finding another hour in the day. More often than not, it simply means making better use of the time you already have,’ says Baah. ‘That’s why I love 30-second walking intervals. They’re realistic, accessible and easy to stick with, and it’s those small habits that create lasting results.’
For beginners, Baah recommends three to five 30-second brisk intervals during a 20 to 30-minute walk, two to four times a week.
‘As your fitness improves, gradually build towards six to ten intervals, or introduce a gentle incline before adding more,’ he says. ‘Consistency always beats intensity – I’d rather someone complete three quality interval walks every week than one exhausting session they’ll dread repeating.’
Think of it like you would do strength training, notes Baah – ‘your body adapts when you gradually ask it to do a little more’.
In a world obsessed with step counts, he encourages clients to shift their perspective, and ‘to stop obsessing over step counts and ask themselves one question instead: “How quickly can I burn around ten extra calories today?” For most people, that simply means adding a handful of brisk-walking surges into the walk they’re already doing. It turns an ordinary walk into purposeful training.’
As for assessing the intensity of your intervals, Baah advises forgetting ‘complicated heart rate zones’.
‘During each 30-second burst, you should still be able to say a short sentence, but you shouldn’t want to hold a full conversation – that’s usually the sweet spot.’
Mistakes to avoid
Common mistakes to avoid, says Baah, usually relate to misjudging intensity.
‘The biggest mistake is treating every interval like a sprint – you want controlled intensity, not exhaustion,’ he adds. ‘Stand tall, swing your arms naturally and increase your cadence rather than taking longer strides; walk as if you’re late for something.’
And while most healthy adults should be able to safely introduce interval walking into their routines, Baah advises ‘anyone with chest pain, uncontrolled high blood pressure, unstable heart disease or persistent dizziness [to] seek medical advice before increasing intensity’.
‘Likewise, people recovering from surgery or undergoing cancer treatment should follow an exercise plan that’s tailored to their individual needs.’
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Hannah Bradfield is a Senior Health and Fitness Writer for Women’s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis. She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner’s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She’s always looking for fun new runs and races to do and brunch spots to try.
Fitness
I’ve tested most of the popular fitness trackers on the market, and here are my top recommendations that match your fitness level
Whether you are training for a marathon or working out for the first time in months, a fitness tracker can show you health and exercise data that can help you better understand your efforts. Most have heart rate, GPS and activity tracking built-in, and many can provide insights into your sleep and recovery. I test fitness trackers and smartwatches regularly, and have tested dozens over the years. Below I’m sharing some of the best ones on the market, and advice on how to find one that fits your needs.
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The best fitness trackers of 2026
My top picks come from well-known brands like Fitbit, Apple and Garmin. Every option on this list was sent to me by the brand for testing purposes.
Best overall: Garmin Vivoactive 6
The Garmin Vivoactive 6 hits a great balance of fitness features, smartwatch capabilities, battery life and price, all packed in an approachable design. During my testing, I was constantly surprised by how many features it has and how rich its features were, especially considering this is one of Garmin’s more affordable watches.
The Vivoactive 6 tracks your health, sleep and fitness activity — with in-depth metrics and analysis for all three. Fitness is particularly impressive, with features like body Battery, workout recovery times, Garmin pace pro and Garmin coach (with running and strength training plans).
One standout feature I love is workout animation — the watch will play short videos of a silhouette performing certain exercises. This is mostly when you are doing Garmin Connect workouts (think HIIT, cardio, strength and yoga), but where I find it the most fun is for Move Alerts — the watch will remind me to move, give me a few movement options to choose from, then play an animation of that movement to follow. It made taking breaks at my desk a lot more fun.
The Garmin Connect app is less intuitive than apps from competitors like Fitbit and Apple, so — give yourself time to get used to it before dismissing it outright.
Best for beginners: Fitbit Charge 6
Lowest price ever
Many NBC Select staffers use and love Fitbit fitness trackers because of their lightweight designs and easy-to-use features. The Charge 6 is a small, beginner-friendly fitness tracker that’s light on weight and light on price. It feels comfortable to use after only a few minutes of swiping through the watch and app, with bright, colorful and easy to understand metrics and graphs.
The Charge 6 tracks and showcases your heart rate, daily steps, distance traveled, fitness activities, calories burned and nightly sleep. It does not track more advanced running stats like cadence, stride length, ground contact time and vertical oscillation like some of my other picks.
New to the Charge 6 is Google Wallet, Google Maps navigation and YouTube Music controls. It also now has a button on the left side that returns you to the home screen or pause workout screen. One important thing to note though, is that you can’t turn off the device. Instead, it goes into “power-saver mode” after 10 minutes of inactivity.
Best budget: Amazfit Active 2 (Sport)
The Amazfit Active 2 is a ridiculously good value — so much so that I was suspicious of it at first, but after weeks of testing, I absolutely recommend it. The software could use refinement, but everything else is excellent for a fitness tracker at this price point.
The standout is build quality — this does not look or feel like a $100 fitness tracker. It has a medium-sized, bright screen surrounded by a stainless steel case that looks sleek and classy (much more so than the Fitbit Charge 6 or Garmin Vivoactive 6). The watch also has a built-in speaker, so it can announce things like mileage during runs or turn-by-turn directions during navigation.
The downside is software — the Zepp app could use some refinement. Like Garmin, it shows a lot of data and options, but can get confusing the further you dive into everything. You can learn more in my Amazfit brand guide.
Best screenless tracker: Google Fitbit Air
If you want to track your health and fitness stats as simply as possible, get the Google Fitbit Air. It’s a screenless fitness tracker that looks like a simple band, with plenty of colors and styles to choose from and swap between.
Because it doesn’t have a screen, you control everything through your phone and the Google Health app, which showcases stats and scores for things like steps, weekly cardio goals, sleep, readiness and more. It’s simple, intuitive and easy to use, making it ideal for beginners, just like the Fitbit Charge 6.
The band automatically tracks walks and workouts, but it’s not totally accurate or confidence-inspiring: I recommend manually starting and stopping workouts like outdoor runs and bike rides.
There is also the optional Google Health Premium subscription for $9.99 a month, which adds an AI (read: Gemini) powered fitness and health coach to the app. I had a mixed experience with Google Health Premium, I found it took a lot of time to personalize to my needs, and even then, I didn’t find it all that valuable, but you can always try it for a month and cancel if it’s not right for you.
Best smart ring: Oura Ring 5
If you hate wearing watches (or anything on your wrists), a smart ring is the best way to track your health and fitness. The Oura Ring 5 is the best one on the market — I’ve tested it for months, and it’s a big improvement on the already-excellent Oura Ring 4.
It tracks stats like heart rate, body temperature, blood oxygen, sleep stages, stress levels and exercise metrics and stores them in the Oura app. It automatically tracks walks and exercise, but I find it best to manually start and stop outdoor workouts like runs for the best data. The app itself is one of the best I’ve tested, with a detailed but approachable design that’s helpful at a glance and very informative as you dive deeper into things like trend reports.
I love that the Oura Ring 5 is significantly (40%) smaller than the Oura Ring 4, and feels more like a regular ring on my finger instead of a bulky smart ring. It comes in six colors and a range of sizes. If you want more than just the current day’s stats, the Oura Ring requires an Oura Ring membership, which costs $6 a month.
Best for iPhone: Apple Watch SE 3
The Apple Watch is one fitness tracker that almost always stays on my wrist, and this is the brand’s lowest-priced model. It costs much less than the Apple Watch Series 11 and Apple Watch Ultra 3, but has almost all the same fitness tracking features and metrics.
The Apple Watch SE 3 is easy to use, especially if you have used an iPhone before. The apps are similar or identical, and the square shape of the watch makes it easy to scroll through notifications and texts. It shows detailed workout, health and sleep metrics via Apple Health and Apple Fitness with no subscription required. You can also use the Siri voice assistant to make requests and send voice texts, which is much easier than typing a text mid-run, in my experience.
The watch gets up to 18 hours of battery life, according to the brand — that’s less than most competitors. It does charge quickly, though, getting nearly a full charge in just 45 minutes. It also comes in two sizes with many watch band options.
Best for Android: Google Pixel Watch 4
The Pixel Watch has improved each year to the point that it is now one of the best fitness trackers and smartwatches for anyone with an Android phone. It does everything you would expect of all the best smartwatches: notifications, texting, calls, tap-to-pay, media controls, offline maps and more.
For fitness, the watch has built-in tracking with more than 50 workout types to choose from, with more in-depth data compared to other Fitbits like the Fitbit Charge 6. You can build custom workouts, including custom runs with stages, intervals and more. The watch can also automatically detect walks, runs, bike rides, and more, and start a workout all on its own. I often forget to log walks, so this feature is one of my favorites.
New to the Pixel Watch 4 is satellite SOS emergency assistance (on the LTE version), multi-band GPS (which should lead to more accurate GPS data), improved battery life and so much more.
Best for runners: Garmin Forerunner 570
If you are already into your running journeys, the Garmin Forerunner series is for you, and the Forerunner 570 is my top pick. It has more than enough tools for runners and racers and comes in two sizes, so you can get the best fit for your wrist (unlike the Forerunner 70 and Forerunner 970).
My favorite training tools are training readiness, training status and HRV (heart rate variability) status, which work in tandem to help optimize training and recovery. Training Readiness combines multiple metrics to give you a top-level score about how beneficial your training will be. In practice, it helps me decide whether to take a rest day or push myself harder than usual.
It also has advanced running metrics like power, cadence, stride length and ground contact time, as well as multi-band GPS for the most accurate, consistent distance and time stats possible. It is pricey, though: if you are just starting out as a runner, my other top picks (or the Forerunner 70) provide more than enough stats and tools.
Best for athletes: Whoop 5.0 (Peak)
Lowest price ever
For athletes, Whoop’s minimal design and extra-detailed stress and recovery metrics is a great fit. Like the Google Fitbit Air, it’s a small screenless tracker that’s lightweight and inconspicuous on your wrist. That’s where the similarities end, though.
Whoop differentiates itself by focusing heavily on recovery and strain. It gives all of your activities a strain score between zero and 21, and highlights things like heart rate zones and strength training more than other trackers. Using Whoop makes me think more about the quality and intensity of my workouts rather than distance or time. Again, this is more useful for athletes or people training towards a specific goal.
The required Whoop subscription is very expensive, though. There are three subscription tiers: Whoop One ($199 a year), Whoop Peak ($239 a year) and Whoop Life ($359 a year).
How I test fitness trackers
I’ve tested dozens of fitness trackers and smartwatches for NBC Select. I am a runner and bicyclist, and use fitness trackers to monitor my pace, heart rate and distance. I test each one for at least two weeks, using all available features, including sleep tracking. I often wear multiple fitness trackers at the same time to compare data like heart rate, average pace, mileage, elevation and sleep score, incorporating external heart rate monitors when appropriate.
To pick the best fitness trackers, I paid close attention to the following factors:
- Comfort: A fitness tracker is only useful if you enjoy wearing it. I wore each tracker day and night to see if they became uncomfortable, disrupted my sleep or irritated my skin.
- Data tracking: Fitness trackers collect various biometric data and present it in different ways. I tested and chose trackers that collect a range of insights and present them in helpful and easy-to-understand ways.
- Battery life: I tried each tracker for at least two weeks and noted how often I needed to charge the device.
- GPS tracking: Many fitness trackers have GPS tracking built-in. I took note of how long it took to connect to GPS, and how consistent the GPS data was, especially compared to other trackers.
- Compatibility: Not every fitness tracker works with every smartphone. I tested and included options compatible with both iPhone and Android devices.
How to shop for a fitness tracker
When shopping for any fitness tracker, price and compatibility should be top of mind. But beyond that, I recommend prioritizing the following:
Buy something you’ll actually wear
A fitness tracker is only useful if you actually want to wear it. Otherwise, it’s just a piece of tech sitting in a drawer collecting dust. Be sure to buy something that will feel comfortable on your wrist (or finger) for hours and fits your lifestyle and aesthetic. Try on different fitness trackers (in-person if you can). This can give you a better sense of size and weight than pictures online. If you buy one online, check the return policy before you check out just in case you find that it’s not the fit you desire.
Consider form factor
If you don’t ever wear rings, you probably won’t find the Oura Ring comfortable. Similarly, if you don’t like to wear a watch, you may find the Apple Watch and Google Pixel Watch uncomfortable. Know what you like, what you don’t, and how much convincing you would need to change that.
Identify your goals and needs
I believe that everyone can benefit from the data fitness trackers provide if you understand your wants and needs.
Think about what data you care about. If you love outdoor exercise stats like pace and power, a Garmin watch may be the best match for you. If you want broad exercise and health data, plus all the latest apps, a smartwatch from Apple or Google is a better fit.
Fitness isn’t one size fits all. Take stock of your goals and needs before checking out.
Why trust NBC Select?
I am a reporter at NBC Select who covers technology and fitness, including stories on workout headphones, walking shoes and point-and-shoot cameras. I’ve been testing fitness trackers for years — I try new models constantly, comparing them against previous versions and similar competitors. I leveraged my experience testing fitness trackers, smartwatches and smart rings to pick the best ones on the market today.
Catch up on NBC Select’s in-depth coverage of tech and tools, wellness and more, and follow us on Facebook, Instagram, Twitter and TikTok to stay up to date.
If you want it to help even more, consider taking your daytime workout outdoors. Exposure to sunlight—particularly in the morning—is linked to higher quality sleep.
Don’t let a late workout derail your sleep
If the only time you have to exercise is shortly before bed, don’t assume your sleep is doomed. “The sleep-disturbing effect is not like, ‘And then you get no sleep.’ It’s like, ‘Your sleep’s a bit less efficient,’” Capodilupo says. She suggests thinking of a hard evening workout as putting you on a trajectory toward disrupted sleep. But there’s a lot you can do to change course.
Sleep physician Dr. Cheri D. Mah coaches professional athletes, who often have to play evening games. Her advice after games is to practice breathing exercises, which activate the parasympathetic “rest-and-digest” system that primes the body for sleep. She also recommends developing a wind-down routine with activities including light yoga, reading a book, or journaling, while dimming the lights and avoiding screens and other stimulating activities. Even if something like a 10-minute meditation means you hop into bed later, getting the body into a calm state can help you fall asleep faster once you’re actually between the sheets, Capodilupo adds.
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