The legendary Helen continues to redefine ageing, proving that vitality is a matter of discipline rather than a birth year. In a throwback video shared by celebrity fitness trainer Yasmin Karachiwala on April 13, the veteran actor, who is in her mid-80s demonstrated the functional Pilates routine that keeps her strong, flexible, and energetic. Also read | Veteran actor Ranjeet shows how he stays fit in his 80s in new workout video, credits daughter for being his gym trainer
Helen’s functional Pilates routine focuses on everyday movements to enhance strength, flexibility, and prevent injury. (File Photo and Instagram/ yasminkarachiwala)
“Every time I work out with Helen aunty, I’m reminded that age truly has no limits,” Yasmin shared in her caption. “She still shows up with more enthusiasm, discipline, and joy than most of us,” she added.
Helen’s fitness routine focuses on functional movements — exercises that mimic everyday activities to maintain independence and prevent injury. Here is the breakdown of Helen’s five-step gym routine:
1. Stand to sit (the functional squat)
This exercise targets the glutes and quads, which are essential for basic mobility. Yasmin’s instruction: “The first exercise is stand to sit. And that is so important because that’s what you do every day. You have to sit, you have to stand up, and you need to have the strength to do it. So practice this.”
2. Bridging (spinal and glute strength)
Bridging helps stabilise the core and strengthen the posterior chain without putting undue stress on the body “Lie down with your knees bent, and slowly lift your hips up, not too high, and then slowly come down,” Yasmin instructed in the video. She added a safety tip: “Don’t go up too high because we don’t want it to strain your neck.”
3. Marching (hip and core stability)
This move focuses on hip flexor strength and abdominal control: “Lift one leg up to the tabletop and then place it down, then the other leg up and down. Keep alternating your legs. Don’t bring it too close to your chest, just until your knees are over your hips.”
4. Wall push-ups (upper body mobility)
For those who find traditional push-ups too strenuous, the wall version offers a safer alternative for strengthening the chest and arms. Yasmin’s insight: “Stand in front of your wall, place your hands slightly lower than shoulder height, body upright… Everyone can do it.”
5. Theraband front raise with openings (shoulder health)
Using a resistance band helps maintain shoulder range of motion and upper back posture: “Lift it up and open it as you go up, not too wide and not beyond your head. Try not to shrug your shoulders, keep them down and only go up as much as comfortable.”
Helen’s message to fans
At the end of the session, Helen shared a heartfelt message for those hesitant to start their own fitness journey: “Please, please, please do what I just did just now. It’s so easy, and you will love it. You’ll want to do more.”
Yasmin shared that Pilates is not meant to be intimidating. “You start small, you move at your pace, and your body meets you exactly where you are,” she says. “Age can never be a barrier to staying fit and active… and [Helen] is the perfect proof of that.” Also read | 91-year-old woman proves fitness has no expiration date: ‘I go for a swim, yoga, Pilates and walk 12000 steps daily’
Combating muscle loss
Working out is far more than a ‘staying active’ goal for seniors — it is a physiological necessity for maintaining independence. For women, especially, exercise acts as a targeted medical intervention against specific hormonal and structural changes that occur after menopause.
By age 80, many seniors lose up to 50 percent of their skeletal muscle mass — a condition called sarcopenia. According to a 2023 Mayo Clinic report, strength training just twice a week can significantly improve bone density and muscle mass, reducing the risk of functional decline.
Note to readers: This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
This article is for informational purposes only and not a substitute for professional medical advice.