At 77, filmmaker Rakesh Roshan continues to prioritise fitness through regular exercise, daily walking and a disciplined routine. Despite recovering from a hip injury, he reportedly works out five days a week, showing how consistency can help people stay active as they grow older.
His fitness coach, Sajid Khan, says Roshan’s biggest strength is not an extreme workout plan or a complicated diet, but his determination to keep moving and adapt when necessary.
1. Consistency Over Intense Workouts
Roshan’s routine highlights the value of making exercise a regular habit. According to his coach, he trains five days a week and walks daily.
The approach is a reminder that fitness does not always require long gym sessions. Beginners can start with short, manageable workouts and gradually increase their activity according to their abilities.
2. Adapting Exercise During Injury Recovery
Roshan has continued his fitness journey while recovering from a hip injury. His trainer explained that exercises are adjusted according to what his body can comfortably manage.
This approach highlights the importance of modifying workouts rather than pushing through pain. Anyone recovering from an injury should follow guidance from their treating doctor or physiotherapist before resuming exercise.
3. A Simple, Home-Cooked Diet
According to Sajid Khan, Roshan prefers straightforward, home-cooked meals instead of following an elaborate diet plan. His reported meals include eggs, grilled chicken, vegetables, rice and salad.
The focus is on balanced eating and consistency rather than complicated food rules. Individual nutritional needs can vary with age, activity level and medical conditions, so a suitable diet should be personalised.
4. Protein and Workout Nutrition
Khan said Roshan consumes essential amino acids during workouts and a scoop of protein afterwards. He also includes protein-rich foods in his regular meals.
Protein supports muscle maintenance and repair, particularly as people age. However, supplements are not essential for everyone, and people with kidney disease or other medical concerns should consult a healthcare professional before using them.
5. Everyday Movement Matters
Along with gym sessions, Roshan reportedly walks daily and takes the stairs whenever possible. These everyday activities help reduce sedentary time and contribute to overall physical activity.
For older adults, walking, appropriate strength exercises and balance training can support mobility and independence. The right combination depends on a person’s health, fitness and physical limitations.
6. What Beginners Can Learn From His Routine
Roshan’s example offers a practical message: build habits you can maintain. Starting with 10–20 minutes of comfortable activity may be more realistic than attempting an intense routine immediately.
Increase duration and difficulty gradually, allow time for recovery and make adjustments when pain or other symptoms arise. A consistent, individualised routine is generally more sustainable than short bursts of excessive exercise.
The Takeaway
Rakesh Roshan’s fitness approach centres on discipline, everyday movement, balanced meals and adapting exercise to recovery needs. His routine offers inspiration, but it should not be treated as a prescription for everyone.
For older adults starting a fitness programme, a healthcare professional can help identify safe activities and appropriate exercise intensity.