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Health and fitness experts are warning against several popular social media trends that they say promote unsustainable habits and misleading information about exercise and nutrition.
Massachusetts General Hospital lifestyle medicine program director Dr. Amy Comander said fitness advice on social media platforms often contains misinformation and unrealistic promises, particularly regarding targeted weight loss and quick-fix solutions.
"All of us have different heights, different weights, different body compositions," Comander said, cautioning against following generalized workout and nutrition advice from social media influencers.
The "75 Hard" challenge, which gained widespread attention on social media platforms last year, has drawn criticism from fitness professionals. The program requires participants to complete two 45-minute workouts daily, maintain a strict diet, drink a gallon of water, and read 10 pages of nonfiction each day for 75 days.
Physical therapist Victoria Sekely, founder of Train Smart Run Strong in New Jersey, called the challenge "unsustainable" and warned that exercising twice daily, especially for newcomers, increases injury risk.
"It is quite possibly the worst way to set good habits," Sekely said.
Experts also expressed concern about the prevalence of "spot reduction" workout claims on platforms like TikTok and Instagram. These posts suggest specific exercises can target fat loss in particular areas of the body.
Rae Reichlin, founder of Ladies Who Lift in Chicago, said such claims are misleading. While exercises can strengthen specific muscle groups, they cannot control where the body loses fat, Reichlin explained.
The trend of social media influencers sharing detailed "what I eat in a day" videos has raised concerns among nutrition professionals. Sports dietitian Meghann Featherstun in Kent, Ohio, warned these posts could promote disordered eating habits by encouraging viewers to compare their diets with potentially incomplete or sponsored content.
Another trend drawing scrutiny is the focus on "zone two" heart rate training, which has gained popularity through endorsements from various fitness influencers and podcast host Andrew Huberman. While this low-intensity training approach can benefit endurance athletes, Training founder James McKirdy in Flagstaff, Arizona, cautioned against overemphasizing heart rate data.
McKirdy recommended focusing on perceived effort rather than strict heart rate zones, noting that various factors, including stress, weather, and sleep, can affect heart rate measurements. He also advised maintaining a conversational pace for endurance-building workouts.
"What matters most is actual feeling and intensity," McKirdy said.
Mayo Clinic Sports Cardiology Clinic cardiologist Dr. Kathryn Larson expressed concern about the growing obsession with fitness tracking statistics. She reported seeing patients who have become so focused on their device data that they have lost sight of exercise's fundamental benefits.
"At the end of the day, they've kind of lost focus on why the exercise is important in the first place," Larson said.
Sharing and comparing your data on social media or through apps like Strava can make that especially true. "The truth is those numbers don't necessarily mean much without context," Dr. Sekely said.
The popularity of cold plunges has also drawn attention from medical professionals. While some practitioners claim these ice baths can improve immune function, mental health, and exercise recovery by countering inflammation, Comander noted that more research is needed to verify these benefits.
Fitness experts recommend several alternative approaches for those seeking to improve their health:
- Start with simple, enjoyable activities that can be maintained consistently
- Consider working with certified fitness professionals for personalized guidance
- Focus on full-body strength training rather than isolated exercises
- Consult registered dietitians for nutrition advice rather than following social media meal plans
- Pay attention to how exercise feels rather than solely focusing on performance metrics
Edge Athlete Lounge head coach Robyn LaLonde in Chicago recommended incorporating full-body strength training twice weekly, noting that effective workouts can be accomplished with minimal equipment at home.
Sekely emphasized the importance of listening to one's body over tracking statistics, stating, "Don't let the data dictate your day."
The experts stressed that sustainable fitness improvements typically come from consistent, moderate approaches rather than extreme challenges or trending workout methods. They encouraged individuals to focus on building lasting habits rather than pursuing quick results or following social media trends.
Comander acknowledged that while some trending activities like cold plunges might be enjoyable for certain individuals, they should not be viewed as essential components of a fitness routine or guaranteed solutions for health concerns.
"If you enjoy cold plunges, by all means, take a dip," Comander said. "But do it because it feels good, not because you believe it is the key to faster recovery," she added.
