4 Overrated Exercises (and What to Do Instead for Better Results)
Regular physical activity—even just an hour of daily movement—offers wide-ranging health benefits. Beyond weight management, it enhances cardiovascular function, supports muscular health, regulates blood pressure, aids digestion, and contributes to overall mental well-being.
However, not all exercises are equally effective. Some widely practiced movements are inefficient, offering minimal return for the effort involved. This article identifies four such overrated exercises—and the evidence-backed alternatives that deliver superior results.
1. Burpees
Burpees became a rage in the last decade, touted as all-in-one exercise, combining squats, planks, push-ups, and jumps. However, fitness experts say they are a chaotic, high-impact movement that can strain joints and lower backs without building significant strength or burning fat effectively. Many people perform them with poor form, increasing injury risk. It is also not suitable for everyone.
What to do instead?
Jumping rope is a fun exercise that can help you burn calories, improve coordination and improve cardio functions faster. It will also put less stress on your joints than burpees. Jumping rope also supports your lymphatic system.
2. Sit-Ups
Sit-ups mainly engage the hip flexors rather than the abdominal muscles (abs) and can strain the lower back, since most people don't know how to do it properly. They also don't do much for fat loss and core strength.
What to do instead?
Planks and mountain climbers engage the entire core without stressing the spine.
3. Unstable surface training
Training on unstable surfaces like balance boards or Bosu balls is in vogue, but terribly risky, and definitely not for everyone. It mainly improves balance rather than building muscle or power. This reduced force output means less strength gain, making it ineffective for most people unless rehabbing an injury or training at an elite level.
What to do instead?
Stick to exercises on stable ground like squats and its variations. These build real strength and muscle more effectively and translate better to everyday movements.
4. Long Distance Running (For Fat Loss)
Running long distances to lose weight is inefficient and can cause joint damage, especially for overweight individuals. It burns calories slowly, and requires increasing duration over time to maintain results as it reaches a plateau soon.
What to do instead?
Focus on improving your diet and building muscle through weight training to boost metabolism. Incorporate walking for low-intensity movement that burns calories and reduces stress without joint strain.
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Medical Review: This article is written and medically reviewed by Dr Nishtha Mittal (Senior Health Content Editor at Zanskar Health). This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
