At 75, most people are expected to slow down-but veteran filmmaker Rakesh Roshan is doing just the opposite. With a new workout video shared on Instagram on May 26, the acclaimed director and producer has sent a strong message: fitness doesn’t retire with age. In the clip, he powers through a variety of intense exercises, reminding everyone that growing older doesn’t mean giving up on health and vitality.
Dressed in sleek black activewear, Roshan shows off his discipline and drive, performing high-intensity moves with impressive energy. Here's a closer look at his routine, what it says about staying fit after 70, and why strength training matters more than ever as you age.
Why strength training becomes crucial as you age?
After age 30, muscle mass begins to decline gradually. By the time you're in your 70s, you could lose up to 50% of it if you're not physically active. Strength training is one of the most effective ways to combat this natural process. It helps,
Preserves muscle mass
Improves bone density
Enhances metabolic health
Reduces the risk of falls and fractures
Supports mental well-being and confidence
Resistance exercises also support joint health and improve mobility, which helps seniors remain independent and active for longer.
Rakesh Roshan performed these exercises in the video
Boxing drills to boost agility: Rakesh kicks off his session with sharp, fast-paced boxing combinations. Not only does this improve cardiovascular health, but it also sharpens coordination and reaction time-crucial for aging individuals.
Medicine ball leg workouts: Using a medicine ball, he works through leg-focused movements that enhance strength and balance. These are vital for maintaining independence and reducing fall risk in later years.
Dynamic seated cable row with a hop: Combining a traditional upper body move with a cardio twist, this hybrid exercise activates the back and arms while keeping the heart rate up and engaging the core and lower body.
Barbell back squats for lower body strength: Barbell back squats. This fundamental strength training move targets the legs, glutes, and core. It helps build muscle mass, which naturally declines with age, and improves overall stability.
Classic seated cable rows: A go-to move for upper body strength, the seated row is perfect for improving posture and reinforcing the back and shoulder muscles, which often weaken with age.
Pull-ups with exercise ball support: Adding an exercise ball for additional core engagement, Roshan tackles pull-ups to work his lats, arms, and abdominal muscles-all while maintaining proper posture.
High kicks for core and hip mobility: High kicks aren't just for show-they activate the hip flexors, improve balance, and strengthen the core, all while keeping the body agile.
Burpees for full-body conditioning: Ending the routine with high-intensity burpees, Rakesh pushes his cardiovascular endurance and full-body strength to the limit-an inspiring display of stamina at any age.
Rakesh Roshan is a shining example that staying fit in your 70s is not only possible but essential. Regular physical activity, especially one that combines strength, flexibility, and cardiovascular work, plays a critical role in healthy aging. It helps reduce the risk of chronic conditions like heart disease, diabetes, and arthritis, while also improving cognitive function and mood.
Whether it's hitting the gym, taking long walks, practicing yoga, or dancing-movement matters. And as Rakesh shows, it's never too late to start prioritising your health.
