Rakesh Roshan at 76: Why diet is 90% of fitness, gym is non-negotiable
Synopsis
At 76 and years after beating throat cancer, Rakesh Roshan says diet — not exercise — is 90% of staying fit, and that skipping the gym is simply not an option. His daughter Sunaina added that the same philosophy helped her reverse a Grade 1 fatty liver. It is a rare, candid look at how one of Bollywood's most recognisable families approaches health as a daily discipline, not a trend.
Key Takeaways
Rakesh Roshan , 76 , maintains a strict diet and daily gym routine, crediting the regimen with improved sleep and energy.
He says diet accounts for 90% of fitness, with exercise making up just 10% — a habit he adopted about three years ago .
Roshan insists on showing up to the gym even on low-motivation days: 'Showing up is more important than training.' Sunaina Roshan revealed she reversed a Grade 1 fatty liver by training and eating healthy.
Roshan survived throat cancer in 2019 , an experience that intensified his focus on preventive health.
Veteran filmmaker and actor Rakesh Roshan has spoken candidly about his disciplined approach to health, revealing that at 76, he maintains a strict diet and refuses to skip his gym sessions — a regimen he credits with transforming his sleep, energy, and overall wellbeing. The conversation took place with his daughter Sunaina Roshan, who also shared her own health journey alongside her father's.
Diet Over Exercise: The 90-10 Rule
Roshan was emphatic that nutrition, not the gym, is the primary driver of good health. 'Exercise, I feel, is only 10% to keep yourself fit. The remaining 90% is the food I have,' he said. He added that this shift in focus began roughly three years ago and has since delivered noticeable results. 'I sleep well, I wake up fresh, and now it has become a routine,' he noted.
Sunaina confirmed that her father pairs his dietary discipline with regular weight training and gym sessions, describing his commitment as consistent and unwavering.
Why He Never Skips the Gym
When asked about days when motivation runs low, Roshan said such occasions are rare — and even then, he shows up. 'It's very rare that I don't go to the gym. Even if I'm feeling lazy and don't want to work out, I still step into the gym and do whatever little I can. That warms me up and then I complete my exercise. Showing up is more important than training,' he said.
He drew a direct parallel to meals to underscore consistency: 'You have breakfast, lunch and dinner every day. Working out should also become a part of your routine. People don't realise that. When they don't, they face health problems and diseases. It's very difficult to fight that. But when you're healthy and fit from within, life becomes much easier.'
Ageing and the Case for Training Harder
Roshan also pushed back against the common assumption that physical activity should decrease with age. 'I feel that as you age, you must train yourself a little more because that keeps you fit and healthy. I've seen people after 65 or 70 whose shoulders bend and whose stomachs protrude,' he observed. His approach reflects a growing body of medical consensus that resistance training and dietary discipline are especially critical for healthy ageing.
Sunaina's Reversal of Fatty Liver
The conversation also shed light on Sunaina Roshan's personal health transformation. She revealed that adopting a healthier lifestyle helped her reverse a Grade 1 fatty liver condition. 'When I started training and eating healthy, I actually reversed my Grade 1 fatty liver. So I totally understand what that means,' she said, underscoring that the family's fitness philosophy is grounded in lived experience, not just aspiration.
Background: Roshan's Cancer Battle
Roshan's heightened focus on health is not incidental. In 2019, the filmmaker was diagnosed with throat cancer and subsequently underwent treatment, emerging cancer-free. That experience, by his own account, sharpened his commitment to preventive health and physical discipline — a resolve that has only deepened in the years since. His story is increasingly cited as an example of post-illness lifestyle transformation among public figures in India.
At 76, Roshan's regimen — rooted in dietary rigour and daily movement — offers a practical template for healthy ageing that resonates well beyond Bollywood.
Point of View
And his 90-10 diet-to-exercise ratio aligns with mainstream sports science, which consistently rates nutrition as the dominant variable in body composition and metabolic health. What is underreported here is Sunaina's fatty liver reversal — non-alcoholic fatty liver disease is a fast-growing public health concern in urban India, and her account of reversing it through lifestyle alone is the kind of clinically relevant detail that tends to get buried under celebrity framing. The broader signal: preventive health conversations are finding an unlikely but effective vehicle in Bollywood family candour.
NationPress
22 Jul 2026
Frequently Asked Questions
What is Rakesh Roshan's fitness routine at 76?
Rakesh Roshan follows a strict diet and regular gym schedule, which he describes as non-negotiable. He says diet accounts for 90% of his fitness, with exercise contributing the remaining 10%, and he adopted this regimen about three years ago.
How did Rakesh Roshan recover from throat cancer?
Rakesh Roshan was diagnosed with throat cancer in 2019 and underwent treatment, emerging cancer-free. Since then, he has become significantly more focused on diet, exercise, and preventive health as a daily lifestyle commitment.
What did Sunaina Roshan reveal about her health?
Sunaina Roshan said she reversed a Grade 1 fatty liver condition by adopting healthier eating habits and regular training. She shared this during the same conversation with her father, Rakesh Roshan, as a personal testament to the family's fitness philosophy.
What advice did Rakesh Roshan give about ageing and fitness?
Roshan said that as people age, they should train more rather than less, noting that inactivity leads to postural decline and health problems after 65 or 70. He urged people to treat workouts as a daily routine, on par with meals.
Why does Rakesh Roshan say showing up to the gym matters more than training?
Roshan explained that on days when he feels lazy, he still enters the gym and does whatever he can, which warms him up and leads to a full session. His view is that consistency and physical presence — not peak performance — are the foundation of long-term fitness.
