Rakesh Roshan, the veteran filmmaker and father of Bollywood superstar Hrithik Roshan, is proving that age is truly just a number. At 75, he’s showcasing a fitness level that would put many younger individuals to shame. His dedication to health and wellness is not only inspiring fans and celebrities alike but also redefining what it means to stay fit and active in your 70s. Rakesh Roshan’s recent workout video on Instagram has gone viral, leaving his son Hrithik and countless others in awe of his commitment and energy.
The Viral Workout That’s Breaking the Internet
Rakesh Roshan’s recent Instagram post offered a glimpse into his intense workout routine. The video showcases him performing a variety of exercises with impressive agility and strength. Dressed in a black T-shirt and matching shorts, the 75-year-old filmmaker can be seen performing a series of high-intensity exercises with impressive focus and energy. The exercises in the video included:
- Boxing: Rakesh starts off with boxing drills, combining fast punches and footwork to boost cardio and agility.
- Barbell Back Squats: He moves on to barbell back squats, a powerhouse move that targets the legs, glutes, and core for building strength and stability.
- Medicine Ball Leg Exercise: Using a medicine ball, he performs leg exercises that enhance lower-body strength and balance.
- Seated Cable Row with a Hop: This move combines upper-body strength training with a dynamic hop, working the back muscles while engaging the legs and core.
- Pull-ups with an Exercise Ball: Adding an exercise ball for support, Rakesh challenges his upper body and core, improving strength and coordination.
- Seated Cable Row: He focuses on the back and arms with classic seated cable rows, building muscle and improving posture.
- Leg Stretches: To maintain flexibility and prevent injury, he incorporates leg stretches, keeping muscles supple and ready.
- High Kicks: This dynamic move targets the hip flexors and core while improving balance and coordination.
- Burpees: Ending on a high-energy note, burpees ramp up cardiovascular endurance and full-body strength.
- Squats with weights placed on his shoulders: Demonstrating lower body and core strength
Alongside the video, Roshan wrote in the caption, “It’s not about being healthy—it’s about feeling your best every day.”
Reactions from Bollywood and Beyond
The inspiring post quickly garnered praise from fans and celebrities alike. His son, Hrithik Roshan, couldn’t hide his admiration, and commented, “Uff damn! Too good Papa.” Veteran actor Anupam Kher wrote, “Har Har Mahadev!”, while Suniel Shetty reacted with a heart emoji. Action director Sham Kaushal, father of actor Vicky Kaushal, added, “Kya baat. So inspiring. Rakeshji.” Tiger Shroff also chimed in, saying, “Lovely sir.”
Netizens also flooded the comments section with messages of admiration, calling him a “real-life superhero” and a “true fitness icon.” Many thanked him for proving that determination and routine can defy age-related limitations.
Rakesh Roshan’s Fitness Mantra: A Holistic Approach
Rakesh Roshan’s fitness journey is not just about physical exercise; it’s a holistic approach to well-being that encompasses diet, mental strength, and a positive attitude.
Overcoming Adversity: Cancer and Recovery
Rakesh Roshan’s commitment to fitness is even more inspiring considering his battle with throat cancer in 2018. He has been vocal about his fitness journey, especially after overcoming throat cancer. In an interview, Roshan opened up about how chemotherapy and other cancer-related treatments weakened him.
“I could not even lift a five-pound dumbbell after my treatment,” he revealed. However, with determination and a structured fitness regime, he gradually regained his strength. “I started with books, and now I am lifting 40 kilos. That is proof that it is all in the mind. I was determined to get my fitness game back after that, and I did. And because I already had a fit body, it helped me in recovery as well,” he explained.
Even on the morning of his surgery, he worked out with Hrithik in the gym. “Hrithik and I were working out on the morning of the day I was going for my surgery,” Rakesh said. “We worked out at the gym for an hour, then I got ready and went to the hospital. My surgery took place at one o’clock and at four, I was put in the room. And I was walking at five o’clock. I believe it’s all in the mind.”
Daily Routine and Diet
Now, Rakesh Roshan follows a set lifestyle with a very specific routine. He starts his day with an hour of yoga followed by a four- to five-kilometer walk.
In terms of diet, Rakesh Roshan is known to be disciplined. According to a 2022 interview, his diet plan includes:
- Breakfast: A heavy meal comprising six eggs with toast.
- Lunch: A non-vegetarian dish comprising boiled or grilled foods, none of which are cooked in oil.
- Dinner: At about 5.30 pm, he has a sandwich, upma, or a bowl of poha, avoiding anything at night.
- Post Dinner: If he feels hungry, he may have a salad, peanuts, makhana, or kurmura.
He also admits to having cheat meals occasionally, such as cheese and pepperoni pizza or pasta in white sauce. However, he compensates for it by resuming his training the next day.
The Importance of a Positive Mindset
Rakesh Roshan emphasizes the importance of a strong mind in achieving fitness goals. He believes that fitness adds positivity to life, making it easier to overcome challenging circumstances. He also mentioned that his entire family focuses on being physically fit, and they often exercise together.
Fitness Tips for Seniors Inspired by Rakesh Roshan
Rakesh Roshan’s fitness journey offers valuable lessons for seniors looking to stay active and healthy. Here are some tips inspired by his routine:
- Consult Your Doctor: Before starting any new exercise program, especially if you have pre-existing health conditions, consult your doctor. They can assess your current fitness level and provide advice on which exercises are suitable for you.
- Start Slowly and Gradually Increase Intensity: It’s important to increase your amount of physical activity gradually over a period of weeks to months. To reduce the risk of injury, start with lower-intensity activities that are appropriate for your current fitness level. Then increase the frequency, intensity, and duration of activities over time.
- Incorporate a Variety of Exercises: Include a combination of aerobic, muscle-strengthening, and balance activities in your routine. This approach can make activity more enjoyable and may reduce the risk of overuse injury.
- Focus on Low-Impact Cardio: Choose activities that are gentle on your joints, such as brisk walking, swimming, cycling, water aerobics, or using an elliptical machine.
- Include Strength Training: Strength training is essential for maintaining muscle mass and bone density. Aim for at least two days a week of muscle-strengthening activities, such as lifting light weights, using resistance bands, or doing bodyweight exercises.
- Prioritize Mobility and Balance: Good balance and mobility are crucial for preventing falls and injuries. Incorporate exercises that improve balance, such as standing on one foot or practicing Tai Chi.
- Stay Flexible: Include regular stretching in your routine to maintain flexibility and prevent stiffness.
- Stay Hydrated: Drink plenty of water throughout the day, especially before, during, and after exercise.
- Listen to Your Body: Pay attention to your body and stop if you experience any pain or discomfort.
- Make it Social: Exercise with a friend or join a fitness group for motivation and social support.
- Set Realistic Goals and Celebrate Progress: Set achievable goals and reward yourself for reaching them.
- Stay Positive: Maintain a positive attitude and focus on the benefits of exercise, such as improved energy levels, mood, and overall well-being.
Specific Exercises for Seniors to Consider:
- Walking: Walking is one of the most effective and accessible forms of exercise. It improves cardiovascular health, strengthens the legs, and boosts mood.
- Swimming: Swimming is gentle on the joints and provides a full-body workout.
- Chair Exercises: If you have limited mobility, chair exercises can be a great way to stay active. These can include seated leg extensions, bicep curls, and overhead presses.
- Balance Exercises: Simple exercises like standing on one foot, heel-to-toe walk, or leg lifts can be beneficial for preventing falls.
- Strength Training with Dumbbells: Weight training can help seniors build muscle and improve overall strength.
Sample 20-Minute Total-Body Gym Workout for Seniors:
This routine, inspired by fitness expert David Jack, challenges every muscle group and provides some cardio work:
- Recumbent Bike: 2 minutes at a resistance level that feels challenging but sustainable.
- Lat Pulldown: 2 sets of 15 reps.
- Seated Leg Curl: 2 sets of 15 reps.
- Treadmill Walk: 2 minutes at a comfortable but challenging pace (around 3 mph).
- Rotary Chest Press: 2 sets of 15 reps.
- Seated Row: 2 sets of 15 reps.
Rest for 60 seconds between sets and exercises.
Rakesh Roshan: An Inspiration for All Ages
Rakesh Roshan’s dedication to fitness at 75 is a testament to the power of a healthy lifestyle and a positive mindset. He is proving that age is no barrier to achieving your fitness goals and that it’s never too late to start prioritizing your health. His inspiring journey serves as a reminder to us all that staying active and healthy is not just about living longer, but about feeling your best every day.
