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Whether you want to keep an eye on daily activities, improve sleep hygiene, or level up workouts, a fitness tracker can help you achieve your health goals, even while traveling. Fitness trackers are “a great way to keep yourself accountable since you can see how you’re making progress towards your goal over the course of the day,” says Milica McDowell, a physical therapist and vice president of operations at Gait Happens, a health clinic in Colorado. “It’s a helpful reminder to stay connected to your health promises.”
There are dozens of fitness trackers out there, from watches to rings and bracelets—each with their pros and cons. We did the work to find the best fitness trackers for different needs. We’ve concluded that the best overall is the Garmin Vivoactive 5. We like this fitness tracker because it works for a wide variety of needs and has thousands of positive reviews for accuracy, versatility, and battery life. Here are all our top picks.
Our picks for the best fitness trackers
The best fitness trackers
Scroll on for all the details on our favorites.
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Why we like it: The Garmin Vivoactive 5 is a versatile workhorse with comprehensive health and fitness tracking options in a sleek package. Not only does it track basics (heart rate, respiration rate, cardio minutes), it also tracks sleep, assigns a sleep score, and offers personalizedsleep coaching for a well-rounded health routine.
Serious athletes (or anyone wanting more data) will appreciate the advanced functions, such as interval training options and the more-than 30 built-in sports apps, including one that tracks pushes for wheelchair users.
The long battery life (up to 11 days in smartwatch mode and up to 21 days in battery-saving mode)—means you don’t have to charge it every day. Conveniently, the Vivoactive 5 also displays texts, emails, and alerts when paired with a smartphone.
Keep in mind: This fitness tracker can store some music, but not enough to hold a large library.
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Product details:Battery life: 11 days in smartwatch mode (21 days in battery-saving smartwatch mode) | Connectivity: Bluetooth, ANT+, Wi-Fi | Water resistance: Yes, 5 ATM | GPS: Built-in
(Do you really need 10,000 steps a day? Here’s what the science says.)
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Why we like it: The Apple Watch Series 9 pairs seamlessly with iPhones and offers a detailed health and fitness view. In addition to measuring basic metrics like heart rate, body temperature, and sleep insights, the Series 9 simplifies tracking indoor and outdoor workouts—you simply tap the Workout app and select the type of exercise you’re about to start.
The new S9 chip also helps the Apple Watch Series 9 run faster and improves battery efficiency over its predecessors. We also like the new double tap feature, which lets you pick up calls, see texts, and other actions when your hands are full or you’re in the middle of an intense workout.
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“I find it is accurate in terms of step counts, heart rate, and sleep tracking,” says Sarah Pelc Garca, a certified personal trainer and founder of Strong With Sarah, a weight loss coaching program based in Michigan. “Plus, it’s a fun challenge to try to close my activity rings most days of the week.”
Keep in mind: Due to an ongoing patent lawsuit, Apple Watch Series 9 smartwatches no longer come with a blood oxygen sensor.
Product details:Battery life: Up to 18 hours per charge | Connectivity: Bluetooth, Wi-fi, LTE | Water resistance: Yes, 50 m. | GPS: Built-in
Photograph Courtesy Oura Ring
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Why we like it: This discreet ring packs a ton of advanced fitness tracking features into a stylish, compact package. The Oura Ring’s sensors are constantly monitoring over 20 biometrics (including menstrual cycle tracking) to provide a comprehensive overview of your health. Daily reports are delivered via the app and include customized feedback, such as advice on when to start winding down and when you tend to be most stressed.
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The long battery life means you can wear the ring up to a week without charging. Reviewers say they love the seamless design of the Horizon model, which is ideal for people who find it uncomfortable to sleep while wearing a fitness tracking watch. Bonus: The Oura Ring is FSA/HSA eligible.
Keep in mind: The Oura Ring comes with a subscription. The company says the first month is free, then costs $5.99 per month. Reviewers suggest ordering the ring sizing kit to get the right fit. But don’t worry, as of reporting time, the company says it offsets the cost of the sizing kit by taking $10 off your Oura Ring order.
Product details:Battery life: Up to 7 days | Connectivity: Bluetooth | Water resistance: Yes, up to 328 ft. | GPS: None
(6 of the best sleep trackers, from rings to smart watches)
Best fitness tracker bracelet: Whoop 4.0
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Why we like it: Sleek and discreet, the Whoop 4.0 bracelet providesdetailed cardiovascular reports that are aimed at the more serious cardio athlete. The bracelet gives both a strain and recovery score to give deeper insights into when someone should push harder during a workout and when they should rest to achieve optimal results.
The same goes forsleep tracking—it takes your workout data from the day or week, along with your sleep data, and suggests things like the ideal bedtime for muscle recovery and how many hours you need for peak training.
While the Whoop 4.0 can be worn on the wrist, you can also wear it on your upper arm, knee, and even specially designed sports bras. McDowell says the Whoop system “gives phenomenal data that’s very actionable and excellent recordkeeping and tracking,” making it a fantastic option for elite athletes.
Keep in mind: The Whoop 4.0 comes with a subscription, but the company offers a free one-month trial. Alternatively, if you purchase from third-party sites like Amazon, the 12-month subscription is baked into the price. After that, it costs $239 for 12 months, or $399 for 24 months, if you pay in advance (prices accurate at time of reporting).
Product details:Battery life: 4-5 days | Connectivity: Bluetooth | Water resistance: Yes, up to 10 m. | GPS: None
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(Walking is the sixth vital sign. Here’s how to do it right.)
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Why we like it: At just under $100, the Fitbit Inspire 3 is affordable, user-friendly, and tracks the basic health information that most casual users are looking for. It tracks calories burned, distance walked/ran, heart rate, and other common biometrics, and can send irregular heart rate notifications.
We like the slim profile and that it’s water-resistant, so you can wear it in the shower or while swimming. The long battery lifeis also notable—the company says it lasts up to 10 days on a single charge.
Keep in mind: If you want to access more advanced insights, such as daily readiness (how well rested you are for physical activity) and stress management scores or FitBit workouts, you’ll need to purchase the FitBit Premium membership, which was $9.99 per month, at press time.
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Product details:Battery life: Up to 10 days | Connectivity: Bluetooth, Wi-Fi | Water resistance: Yes, up to 50 m. | GPS: Yes, only when synced to a smartphone
Best splurge fitness tracker: Garmin Fenix 7s
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Why we like it: The luxe Garmin Fenix 7s offers a robust and versatile set of tracking tools for serious athletes and data tracking enthusiasts. The military-grade construction is designed to withstand extreme heat, cold, and atmospheric pressure, according to the company. Built-in sports apps, multi-sports tracking, a built-in GPS, and “PacePro” technology are just some of the advanced features you can find on this comprehensive fitness tracker. There’s even a solar-chargingoption.
We also love that this fitness tracker comes with downloadable maps from around the world. McDowell notes that the Garmin Fenix line even tracks specific sports like cross-country skiing and yoga. It’s compatible with both iPhone and Android (with help from an app), so you can receive text notifications and stream your music library.
Keep in mind: The Fenix 7s feels bulky on the wrist. Some reviewers also mention that the interface takes some getting used to, since it’s loaded with so many features and options.
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Product details:Battery life: Up to 11 days in smartwatch mode, 37 hours in GPS mode, and up to 38 days in battery saver mode | Connectivity: Bluetooth, ANT, Wi-Fi | Water resistance: Yes, 10 ATM | GPS: Built-in
(How walking can prevent lower back pain)
How we chose the best fitness trackers
With dozens of popular fitness trackers out there, it’s hard to know which one is the best for you. To help narrow down our list, we considered the following factors:
Third-party reviews: We read through customer reviews on each brand’s websites, honing in on notes from shoppers who used the fitness tracker in a variety of settings (daily life, intense workouts, for sharing health data with loved ones, and more).
Expert advice: We consulted with Milica McDowell, a physical therapist and vice president of operations at Colorado-based Gait Happens, and Sarah Plec Garca, a health coach and founder of Michigan-based Strong with Sarah, about what features to look for in fitness trackers and their personal recommendations.
Range of features: Fitness trackers offer a gamut of features; some are incredibly useful, while others are filler. We narrowed down the options to trackers that offer practical tools that appeal to both average people and serious athletes plus extras designed to level up your fitness.
Style: A great fitness tracker only works if you use it every day so that it can collect and compile data. Fitness trackers should be comfortable and aesthetically flexible enough to wear to work, the gym, and everywhere in between.
Tips for buying fitness trackers
Battery life
Battery life on fitness trackers can vary widely. If you don’t want to charge a fitness tracker often, then look for models that can last a week or more on a single charge.
Compatibility
Make sure that the fitness tracker you’re considering is compatible with your smartphone, whether it’s an iPhone or Android. This will make the pairing process seamless, and you’ll be able to access apps that come with the tracker.
Comfort and style
The best fitness tracker is the one you’ll wear daily. If it’s a watch or bracelet style tracker, consider the fabric and material for comfort. Pay close attention to the weight and dimensions. If you have small wrists, for instance, you may feel weighed down by an extra-large watch face. If design is important, look for a style that works for both professional and casual settings.
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Fitness data tracking
Seeing your daily step count or sleep insights are great, but that data should be stored somewhere. “Historical data can help you see trends if you fell off the wagon while you were on vacation, and if you are seeing progress as far as activity levels, [such as] how much you’re sleeping or if you’re resting heart rate is decreasing,” says McDowell. This type of at-a-glance recordkeeping is essential for meeting your health goals.
Price
Fitness trackers can run the gamut in price. If you’re paying more, make sure you’re getting additional features you’ll use often. Consider your lifestyle and personal habits, so you’re only paying for the data you really need.
Frequently asked questions
Which fitness tracker is most accurate?
A 2020 study reviewing nine popular fitness trackers found Apple Watch and Garmin were the most accurate for measuring biometrics like heart rate, while Fitbit, Apple Watch, and Samsung were the most accurate for counting steps.
How long do fitness tracker batteries last?
This really depends on the fitness tracker. Most basic models can last two to three days on a full charge. However, that can vary depending on a wide range of factors such as GPS use and smartphone connection. Some fitness trackers can last a couple weeks or longer thanks to long-lasting batteries.
Which fitness tracker is most accurate for calories burned?
While fitness trackers give you a fairly good estimate of calories burned, they’re not as foolproof as you might think. The same 2020 study mentioned above found that none of the nine popular fitness trackers included in the study “for energy expenditure” was accurate.
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References
Uddin, M.; Roni, M. A.; Siddiqi, U. R.; Hasan, M.; Hossain, M. A.; and Sultana, A. (2020). Role of wearable devices in healthcare, its impact and future challenges. Journal of Medical Systems, 44(10), 1-19. Retrieved from: https://doi.org/10.1007/s10916-020-01689-5.
Esther Carlstone is an editor and writer based in Los Angeles, California. Her work has appeared in Travel + Leisure, Tripadvisor, Parents, People, U.S. News & World Report, Travel Age West, and more.
*Although we are sharing our personal opinions of these experiences or products with you, National Geographic is not endorsing these experiences or products on behalf of anyone. It has not performed product safety testing on any of these products, did not manufacture them, and is not selling, or distributing them and is not making any representations about the safety or caliber of these products or experiences for individual consumers. Prices and availability are subject to change from the date of publication.
Ever feel like beginner-friendly workouts are anything but?
That’s how BODi Super Trainer Lacee Green felt, so she devised a three-week, entry-level program designed for genuine newcomers to exercise—or those just getting back into it.
“My beginner-only plan is for every body and everybody,” Green tells Fit&Well.
Green’s program combines low-impact cardio, strength, core and mobility workouts for a total of five sessions a week and 30 minutes a day.
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One of the routines she loves—that she says will provide a flavor of the plan—is a total-body cardio workout inspired by seven different sports.
“There is no repetition, it’s all bodyweight and super fun,” she says. “We do basketball, we do pickleball, we do soccer, and it’s really going to get your heart rate up.”
It will all count toward the CDC’s recommended 75 minutes of vigorous-intensity aerobic activity per week, while incorporating resistance training elements to strengthen your bones and muscles, she explains.
Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox.
And Green has provided the full 10-minute routine below for you to try.
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10-minute cardio workout for beginners
Press play on the video above and Green will guide you through the workout, or keep reading to see what’s in store.
Green’s 10-minute beginner-only cardio workout is inspired by seven different sports that she says will help channel your inner athlete.
Each sport links to an exercise during the routine. Follow the short warm-up, then perform each move for 40 seconds and rest for 20 seconds, for one round per sport.
In the video, another trainer demonstrates variations of each exercise so you can make it slightly more challenging as desired. The workout concludes with a short cool-down.
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Here’s a brief breakdown of each exercise.
1. Basketball catch and shoot
Step to your side, then reach up into full extension as if shooting a three-pointer. Repeat by shuffling from side to side.
2. Quick football feet
Lower into a quarter squat with your feet wide apart and alternate quick stepping onto either foot. On Green’s cues, switch the direction you face from center to left and right.
3. Skater side-step
Step side to side as if skating, hitting an imaginary hockey stick across your body.
4. Soccer kick-up
Keeping light on your feet, hop from side to side as if juggling a football with your feet.
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5. Pickleball shuffle
Lower into a half squat with your hands together in front of you. Keeping low, step or jump forward, then shuffle back to the start position.
6. Boxing jab cross
Stand side on with slightly bent knees and your guard up. Alternate throwing jabs with your left and right, switching your stance after 20 seconds.
7. Baseball squat to high plank
With your feet wide apart, lower into a deep squat with your hands up like a catcher. Place your hands on the floor and step back into a high plank, then back to the low squat.
About our expert
About our expert
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Lacee Green
Lacee Green is a BODi Super Trainer, certified personal trainer (CPT) and coach with more than 10 years of experience. She hosts a number of BODi on-demand fitness programs that are designed to challenge and motivate you while also providing a supportive and inclusive environment.
People with high cardiorespiratory fitness were 36% less likely to experience depression and 39% less likely to develop dementia than those with low cardiorespiratory fitness. Even small improvements in fitness were linked to a lower risk. Experts believe that exercise’s ability to boost blood flow to the brain, reduce bodywide inflammation, and improve stress regulation may explain the connection.
While many swear by them, most people see burpees as a form of punishment – usually dished out drill sergeant-style by overzealous bootcamp PTs. Often the final blow in an already brutal workout, burpees are designed to test cardiovascular fitness, muscular endurance and mental grit. Love them or loathe them, they deliver every time.
For Max Edwards – aka Busy Dad Training on YouTube – they became a simple but highly effective way to stay fit and lean during lockdown. Once a committed powerlifter, spending upwards of 80 minutes a day in the gym, he was forced to overhaul his approach due to fatherhood, lockdown and a schedule that no longer allowed for long, structured lifting sessions.
‘Even though I was putting in hours and hours into the gym and even though my physique was pretty good, I wasn’t becoming truly excellent at any physical discipline,’ he explained in a YouTube video.
‘I loved the intentionality of training,’ says Edwards. ‘The fact that every session has a point, every rep in every set is helping you get towards a training goal, and I loved that there was a clear way of gauging progression – feeling like I was developing competence and moving towards mastery.’
Why He Walked Away From Powerlifting
Despite that structure, Edwards began to question whether powerlifting was sustainable long-term.
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‘My sessions were very taxing on my central nervous system. I was exhausted between sessions. It felt as if I needed at least nine hours of sleep each night just to function.’
He also noted that his appetite was consistently high.
But the biggest drawback was time.
‘I could not justify taking 80 minutes a day away from my family for what felt like a self-centred pursuit,’ he says.
A Simpler Approach That Stuck
‘Over the course of that year I fixed my relationship with alcohol and I developed, for the first time in my adult life, a relationship with physical training,’ says Edwards.
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With limited time and no access to equipment, he turned to burpees. Just two variations, four times a week, with each session lasting 20 minutes.
‘My approach in each workout was very simple. On a six-count training day I would do as many six-counts as I possibly could within 20 minutes. On a Navy Seal training day I would do as many Navy Seal burpees as I could within 20 minutes – then in the next workout I would simply try to beat the number I had managed previously.’
This style of training is known as AMRAP – as many reps (or rounds) as possible.
The Results
Edwards initially saw the routine as nothing more than a six-month stopgap to stay in shape. But that quickly changed.
‘I remember catching sight of myself in the mirror one morning and I was utterly baffled by the man I saw looking back at me.’
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He found himself in the best shape of his life. His energy levels improved, his resting heart rate dropped and his physique changed in ways that powerlifting hadn’t quite delivered.
‘It has been five years since I have set foot in a gym,’ he says. ‘That six-month training practice has become the defining training practice of my life – and for five years I have trained for no more than 80 minutes per week.’
The Burpee Workouts
1/ 6-Count Burpees
20-minute AMRAP, twice a week
How to do them:
Start standing, feet shoulder-width apart
Crouch down and place your hands on the floor (count 1)
Jump your feet back into a high plank (count 2)
Lower into the bottom of a push-up (count 3)
Push back up to plank (count 4)
Jump your feet forward to your hands (count 5)
Stand up straight (count 6)
20-minute AMRAP, twice a week
How to do them:
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Start standing, feet shoulder-width apart
Crouch down and place your hands on the floor
Jump your feet back into a high plank
Perform a push-up (chest to floor)
At the top, bring your right knee to your right elbow, then return
Perform another push-up
Bring your left knee to your left elbow, then return
Perform a third push-up
Jump your feet forward
Stand or jump to finish
Kate is a fitness writer for Men’s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men’s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn’t lifting weights in her garden, she can be found walking her rescue dog.
