Even at 60, Milind Soman Outshines 30-Year-Olds: How to Stay Fit, Toned, and Strong

If you want to live life like Milind Soman, preparation must ideally begin in your mid-20s to 30s. But even if you missed that window, it’s never too late to start prioritizing your fitness.

Highlights:

• Staying fit at 60 is possible with the right mindset.
• Exercise keeps diseases at bay—focus on overall fitness.
• Build strong muscles through consistent effort; start today.

Milind Soman’s Approach to Fitness
The model and actor recently celebrated his 60th birthday, demonstrating remarkable vitality—he even lifted his wife on his shoulders! According to Soman, age is just a number. To maintain high energy levels, he trains his mind to believe: “I may be 60, but I am as fit as a 30-year-old.”

Soman links fitness with freedom—the freedom to climb mountains, swim, and live life without physical limitations. His motivation isn’t about abs or accolades; it’s about enjoying the capacity of his own body. He observes that some 20-year-olds are already exhausted with life, while some 70-year-olds wake up excited for their morning walks. The difference? Mindset and motivation.

Why Exercise Matters
Regular exercise not only strengthens the body but also flushes out many health issues, including diabetes, high blood pressure, fatty liver, and cholesterol. Strong muscles are key to maintaining mobility, balance, and independence as we age.

Four Essential Exercises for Strength and Stamina:

1. Brisk Walking or Running: Start at your pace, gradually increasing duration. Prefer outdoors, at least two hours after meals.
2. Push-Ups and Dumbbells: Begin with manageable sets and slowly increase intensity.
3. Core Exercise: Choose one activity to reduce belly fat, such as planks or abdominal workouts.
4. Swimming: If possible, swimming is a full-body workout ideal for all ages.

Start Small, Stay Consistent
Even 5–10 minutes a day is enough to begin. Gradually increase the duration and intensity. Early overexertion can lead to burnout or injury. Exercise combines two key components:

• Strength Training: Lifting weights or resistance exercises to build muscle.
• Stamina Training: Cardiovascular activity like brisk walking, running, or swimming to increase endurance.

Muscle Strength and Maintenance
Daily 15–20 minutes of strength-focused exercise helps maintain muscle mass and bone health. Bodyweight exercises like push-ups, planks, and squats are effective, while resistance exercises using dumbbells or stationary bikes further enhance muscle growth.

Stamina-Boosting Activities
Brisk walking at 90+ steps per minute for at least 40 minutes, cycling, or swimming can increase overall endurance. Adding small weights during walking can also improve strength.

Incorporating Yoga
Yoga, especially 12-step Surya Namaskar sequences, strengthens muscles and improves flexibility. Practice 2–3 sets daily or at least five times a week, under professional guidance.

Signs of Muscle Weakness
Difficulty standing up without support, weak grip, quick fatigue, or trouble lifting objects indicates declining muscle strength. Early intervention through exercise and proper nutrition can slow age-related muscle loss.

Nutrition for Strong Muscles
Protein, vitamins D, B3, B12, omega-3s, and calcium are essential. Aim for 1–1.3 grams of protein per kilogram of body weight daily. Sources include dairy, paneer, legumes, eggs, fish, and lean meat. Ensure adequate vitamin D and calcium intake for bone and muscle health.

Lifestyle Tips

• Sleep 6–8 hours nightly for muscle recovery.
• Maintain mental motivation alongside physical preparation.
• Women should monitor bone health post-35; men post-65 may require DEXA scans to assess bone density.

Expert Panel:

• Dr. Bhavuk Garg, Professor, Orthopedics, AIIMS
• Dr. Harpreet Singh, Consultant Orthopedics, Max Hospital
• Dr. Amitesh Kumar, Senior Gastro Expert
• Dr. Rajeev Agrawal, In-Charge Neuro-Physiotherapy, AIIMS
• Dr. Juzhar Singh, Assistant Professor, Sports Injury Center, Safdarjung Hospital
• Dr. Karun Jain, Orthopedics, Pushpanjali Medical Center

Conclusion
Strong muscles are essential for everyday movements—from lifting, walking, and running to maintaining overall health. While muscle loss with age is inevitable, consistent exercise, proper diet, and the right mindset can slow it significantly. Start today, and age won’t define your fitness.

Disclaimer: This article is for general informational purposes only and does not substitute medical advice. Always consult a qualified physician before making changes to your fitness or diet regimen.