In a culture where senior citizens often find solace within the four walls of their homes, a group of super-fit oldies or rather goldies have found happiness and solace in daily exercises. With punches thrown in, weights lifted, seamless swimming laps, and new deadlift records conquered, these seniors are a formidable force, who are giving youngsters a run for their money and stamina!
Workout Buddies
Gyms worldwide have evolved into more than just a place for gaining muscles and strength, but also a place to forge bonds with “workout buddies.” Roshni Devi Sangwan (68) from New Delhi is a powerhouse in the gym. Roshni Devi has the muscle power to leave young guys and girls huffing and puffing, while she pumps iron and lifts heavy weights. She has a massive following of over 18,000 followers on her Instagram. She had a severe back injury, but exercise helped. “I feel relaxed, optimistic, and flexible. I do household chores without any health issues like high sugar, blood pressure, and arthritis,” says Roshni Devi, who lifts over 60 kg during deadlifts. She is known as the “nation’s fittest dadi” on Instagram. She plans to compete in the senior citizens’ weightlifting competition. Roshni Devi’s Insta account is flooded with messages from seniors and youngsters, who seek fitness advice from her.
Beyond The Mat
According to a 2023 Yoga Earth study, 77% of people who practice yoga say they feel stronger, and 82% of patients with chronic inflammation saw a 50% reduction in inflammation after six weeks of daily yoga. Shashi Mittal (64), a yoga, and meditation coach from Mumbai attributes her emotional strength, flexible ‘rubber band’ body, and exceptional stamina to yoga. Shashi, who is a certified yoga trainer, conducts yoga classes exclusively for women in her society. She says, “As a senior citizen, I encourage exercises like pranayama, asanas, ashtang yoga, and joint training to live and long and healthy life.”
Against All Odds
Swimming benefits older adults by improving their quality of life and decreasing disability like arthritis. It also maintains the bone health of post-menopausal women according to the CDC. Alika Khosla (63), a Goa-based avid swimmer discovered her love for swimming from the age of 5. Alika credits her regular swimming, brisk walking, and morning yoga for keeping both her heart rate and mental health fit. Her commitment to swimming is so strong that she barely misses a day in the pool.
Alika says, “Swimming isn’t just a workout, it’s a source of therapeutic bliss that tones muscles and enhances stamina, making it the ultimate low-impact fitness workout. As your muscles, knees, ankles, and joints get weaker, swimming facilitates deep breathing, stretching, and oxygen flow without harming the joints.”
Fitness freak Jatin Banatwala (62) hits the gym, plays cricket, hikes, and does brisk walks despite his busy work schedule. His mantra is to stay motivated, make exercise a priority, and watch your life expectancy grow. Jatin says “We must listen to our body and then choose the exercise best suited for us. Simple exercises like basic weight training, brisk walking, running in the park, yoga, body stretching, and diet control are paramount to reduced anxiety and depression along with healthy bones and joints.”
The Laughter Club
A recent study supports the incorporation of laughter into physical activity programmes for senior citizens to boost mental health, aerobic endurance, and confidence. Laughter clubs across India are becoming havens for like-minded seniors, where shared laughter becomes a celebration of life’s beauty with like-minded individuals. Engaging in 30 minutes of daily aerobics or strength training defies age as a mere number, boosting life expectancy and turning seniors into advocates for physical strength and youthful souls.
I encourage others to do exercises like pranayama, asanas, ashtang yoga and joint training to live and long and healthy life.” — Shashi Mittal, (64), yoga, meditation practitioner and coach
I am relaxed, optimistic and flexible. I do household chores without any health issues like diabetes, blood pressure and arthritis.” — Roshni Devi sangwan, (68), Weightlifter, (nation’s fittest dadi)
Swimming is a source of innate therapeutic bliss, it tones muscles, enhances stamina and is a low-impact fitness workout.” — Alika Khosla, (63), swimming and fitness enthusiast
Ageless Celebs
Celebs like Amitabh Bachan, Rekha, Hema Malini, Jackie Shroff, Anil Kapoor, and Rakesh Roshan are known to be the fittest oldies in Bollywood
Clint Eastwood (92) works out 1 hour daily on muscle training and calisthenics A gym in Kondapur, Hyderabad is the first exclusive gym for senior citizens in India
IMA’s ‘Respire' program helps senior citizens retain strength, balance, and mobility
Health Watch of moderate exercise in a week is recommended for people above 65. [Centers for Disease Control and Prevention] in mortality rate was observed in seniors who did physical activity [Meta Analysis] Exercise reduces of early death from chronic illnesses like heart disease, stroke, diabetes, and cancer. [National Health Service]
