Burpees are a popular exercise known for their effectiveness in burning calories, improving cardiovascular fitness, and building strength. But is burpees safe for people across age groups? Dr Rob Jones, a fitness influencer warns those over the age of 40 regarding the popular burpee exercise. According to Dr Jones, burpees-known for their high-intensity, full-body workout benefits significant risks for older adults, particularly concerning back health. As per him, burpees are a back-breaker and one who is above 40 should stop doing them immediately.

“Burpees are a backbreaker,” Dr Jones said. “For those under 40, they might be manageable, but for individuals over 40, the impact on the back can be severe. It’s crucial to avoid these exercises to prevent potential injury.” Dr Jones suggests substituting burpees with the following two exercises to reduce risk while still gaining cardiovascular benefits:

Mountain Climber: Begin in a high plank position with your hands directly under your shoulders. Bring one knee toward your chest, then switch legs in a running-like motion. Continue this movement until you’re fatigued.

Squat Jump: Perform a half squat, then explosively jump upward, reaching for the sky. Land softly on the balls of your feet and immediately transition into another squat jump. Continue this exercise until you are tired.

“If you do these two moves instead of that backbreaker burpee, you’re not gonna hurt your spine, your cardiovascular fitness will be up and you’re gonna get better,” he said.

Why You Should Not Do Burpees After Turning 40?

As per health experts, our bodies undergo various physiological changes as we age. Joint cartilage wears down, muscle mass decreases, and recovery times lengthen. High-impact exercises like burpees can increase joint pain and the risk of injury.

Joint Health Concerns: The repetitive jumping and landing involved in burpees can place significant stress on the knees, hips, and lower back. For individuals over 40, who might already experience some degree of joint wear and tear, this can lead to discomfort or injury. Osteoarthritis, a common condition in this age group, can be aggravated by high-impact activities.

Muscle Recovery and Repair: Dr Jones highlights that as we age, our muscles take longer to recover from intense exercise. Burpees, which are demanding on both the cardiovascular system and the muscles, can result in prolonged soreness and increased risk of muscle strains or tears in older adults.

Balance and Coordination: Burpees require good balance and coordination, which can decline with age. A misstep during a burpee can lead to falls or other accidents, posing a significant risk to older individuals.

Cardiovascular Strain: While cardiovascular fitness is crucial, high-intensity exercises like burpees can place undue strain on the heart, especially if there are underlying cardiovascular conditions. Dr Jones advises that older adults should opt for exercises that are effective but place less sudden stress on the heart.

Instead of burpees, several low-impact exercises can still provide excellent cardiovascular and strength benefits without the associated risks. Here are a few alternatives:

Modified Squats and Lunges: These exercises strengthen the lower body without the high-impact element of jumping. Adding weights can increase the intensity gradually.

Planks and Push-Ups: Both are excellent for core and upper body strength. Planks can be modified to be easier on the joints by performing them on the knees or using an elevated surface.

Step-Ups: Using a stable platform or step, step-ups can improve leg strength and cardiovascular fitness with much less impact on the joints.

Low-Impact Cardio: Activities such as brisk walking, cycling, or swimming provide cardiovascular benefits while being gentle on the joints.

Resistance Band Exercises: These are great for strength training and can be adjusted to various fitness levels, providing a full-body workout with minimal joint strain.