For some, meditation is a way to find peace and focus. For Anupam Kher, exercise appears to serve a similar purpose. The 71-year-old actor recently shared a glimpse of his strength-training routine on Instagram, describing his workouts as a form of meditation. "The joy of seeing tiny new muscles mushrooming! For me, working out is meditation, A small triumph of the human spirit. Any age, any stage. Jai Ho!" he wrote. While Kher's workout may be inspiring, his fitness journey also raises an important question: what type of exercise matters most after 70? According to Dr Sanjay Raina, Head of Department, Internal Medicine, Amrita Hospital, Faridabad, maintaining strength, balance and functional independence becomes particularly important as people grow older.

Why Muscle Strength Matters After 70

Fitness in your 70s is not simply about being thin or walking a certain number of kilometres. Maintaining muscle strength can have a direct impact on how independently a person is able to live. "Your fitness level post 70 is not about how skinny you are, or how many kilometres you can walk. Keeping up strength, balance and functional independence is one of the most important signs of healthy ageing," says Dr Raina. Muscles do much more than determine physical appearance. They are metabolically active tissues that contribute to glucose regulation and help support joints and bones. Strong muscles also help maintain posture, balance and physical function. This becomes particularly important for everyday activities such as climbing stairs, getting up from a chair, carrying groceries or recovering from an illness.

Why Strength Training Becomes More Important With Age

Ageing naturally brings changes in muscle mass and strength. Without regular physical activity, these changes can gradually affect mobility and independence. Resistance training can help older adults maintain and build muscle strength when performed appropriately. "That's why strength training is increasingly important as you get older," says Dr Raina. However, the goal is not to train like a 30-year-old. Exercise after 70 should be adapted to the individual's physical capacity, medical history and fitness level.

You Don't Have To Lift Heavy Weights

Strength training does not necessarily mean lifting extremely heavy weights. Resistance bands, bodyweight exercises, light dumbbells or appropriately selected gym machines can all be used to challenge the muscles. For older adults who are new to strength training, starting with manageable resistance and gradually increasing the difficulty may be safer than immediately attempting intense workouts. Dr Raina recommends resistance exercise on two or more days a week, with appropriate supervision where necessary, along with walking and balance exercises.

Balance Is Just As Important

Muscle strength is only one part of healthy ageing. Balance also becomes increasingly important because falls can have serious consequences for older adults. A well-rounded exercise routine can therefore combine resistance training with walking, mobility work and balance exercises. The objective is not simply to become stronger in the gym but to make everyday movement easier and safer.

Exercise Should Be Something You Enjoy

Kher's description of exercise as "meditation" highlights another important aspect of staying fit: consistency. The most effective exercise programme is often the one a person enjoys enough to continue doing regularly. "Anupam Kher's characterisation of his workouts as 'meditation' also hints at something that medicine sometimes underestimates: the best exercise programme is one that a person can actually enjoy enough to sustain," says Dr Raina. Enjoyment can make physical activity feel less like a chore and more like a regular part of life.

Don't Forget Protein, Sleep And Recovery

Exercise is only one part of maintaining muscle as we age. Adequate protein intake can support muscle maintenance and recovery, while sufficient sleep allows the body to recover from physical activity. Older adults should also maintain a balanced diet and ensure that other nutritional needs are being met. Recovery is particularly important because muscles, joints and connective tissues may take longer to recover with advancing age.

Know Your Limits

Being active after 70 is beneficial, but more exercise is not always better. People with existing medical conditions, previous injuries or long periods of inactivity should consider medical guidance before beginning an intense exercise programme. Exercise intensity should be increased gradually, and symptoms such as chest pain, severe breathlessness, dizziness or fainting during exercise should not be ignored.

Anupam Kher's approach to fitness at 71 offers a broader lesson about healthy ageing: the goal isn't simply to live longer, but to remain strong enough to live independently. As Dr Raina puts it, "You can't stop getting older, but you don't have to get weaker and weaker." After 70, fitness is less about chasing a particular physique and more about preserving the strength, balance and mobility needed to enjoy everyday life. With regular resistance training, walking, balance exercises, adequate nutrition, good sleep and proper recovery, staying physically capable can remain a realistic goal well into older age.



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