Cult Fit Founder Reveals 5 Simple Moves His 64‑Year‑Old Mom Swears By

When you think of fitness influencers, the image that pops up is often a sprinting athlete or a yoga guru in a studio. Not this time. Mukesh Bansal, the co‑founder of Cult Fit, recently opened up about the modest yet effective workout routine he’s been running with his 64‑year‑old mother, Sunita Bansal. The goal? Simple – keep her joints moving, muscles engaged, and spirits high.

It’s easy to assume that senior fitness needs fancy equipment or high‑intensity circuits. Sunita’s daily ritual proves otherwise. Five unpretentious moves, done in a living‑room or on a park bench, have become the backbone of her week. Below is a walk‑through of each exercise, sprinkled with a few practical tips that anyone – young or old – can adopt.

1. Morning Walk (10‑15 minutes)
Sunita starts her day with a brisk walk around her neighbourhood. No treadmill required – just a pair of comfy shoes and a pleasant route. The trick, Mukesh says, is to keep the pace steady enough to raise the heart rate but gentle enough to avoid any strain. “It’s amazing how a short walk clears the mind and kick‑starts circulation,” he notes, adding that she often chats with neighbours, turning the walk into a social event.

2. Chair Squats (2 sets of 10‑12 reps)
Squats can be intimidating for older joints, so Sunita uses a sturdy chair for support. She stands in front of it, lowers herself just until she lightly taps the seat, and then rises again. The movement targets the quads, glutes, and core without the need for heavy weights. Mukesh emphasizes the importance of keeping the knees aligned with the toes and breathing out on the way up.

3. Wall Push‑Ups (2 sets of 8‑10 reps)
Traditional floor push‑ups are a stretch for many seniors, so a wall version does the trick. Sunita leans forward, places her palms shoulder‑width apart on the wall, and bends her elbows to bring her chest toward the surface. This variation builds upper‑body strength, especially in the shoulders and triceps, while sparing the wrists.

4. Side Leg Raises (3 sets of 12 reps each side)
Balancing on one leg, Sunita gently lifts the opposite leg to the side, keeping it straight. It’s a subtle move that strengthens the hip abductors and improves stability – essential for preventing falls. If balance feels shaky, she holds onto a chair for extra security. “The key is controlled motion, not speed,” Mukesh reminds.

5. Seated Torso Twists (2 sets of 15 reps)
While sitting on a chair, Sunita holds a light water bottle (about 500 ml) with both hands, extends her arms, and gently rotates her torso from side to side. This helps keep the spine supple and engages the obliques. It’s also a nice way to stretch the lower back after a day of sitting.

What ties these five exercises together is the philosophy of “move, don’t strain.” Mukesh stresses that consistency beats intensity. Sunita does her routine every morning, sometimes adding a few extra stretches if she feels up to it. The result? She reports better joint comfort, more energy, and an overall sense of well‑being.

If you’re wondering how to start, here’s a quick cheat‑sheet:

• Pick a quiet space with a sturdy chair and a clear wall.
• Wear comfortable clothing – nothing that restricts movement.
• Set a timer for 15‑20 minutes – that’s all the routine needs.
• Hydrate before and after; a glass of water goes a long way.
• Listen to your body – if something feels off, modify or skip it.

In the end, the routine is less about flashy moves and more about nurturing a habit of daily activity. As Mukesh puts it, “If my mom can stay strong and active with these five basics, anyone can.” So, lace up those shoes, grab a chair, and give these simple exercises a try. Your future self (and maybe a proud parent) will thank you.