Building a Stronger Body for a Longer Life
A Physical Therapist’s Perspective for the Salem India Wellness Community
When we talk about preparing our children for the future, many Indian families naturally think about education.
We encourage our children to read, study, work hard, learn mathematics, pursue higher education, and build successful careers. These values have helped generations of Indian families succeed around the world, and they are worth preserving.
But there is another form of preparation for the future that deserves the same attention:
Building a strong body.
As a physical therapist, I regularly work with people later in life who want to continue walking, traveling, climbing stairs, gardening, playing with grandchildren, and living independently. At that stage of life, we often realize something important:
Health in our 60s, 70s, and 80s is influenced partly by what we built and maintained in our 20s, 30s, 40s, and 50s.
And the foundation starts even earlier—in childhood.
Our Body Has a Physical “Savings Account”
Think about physical fitness almost like saving money for retirement.
When we are young, our bodies generally have a greater capacity to develop muscle, bone density, cardiovascular fitness, coordination, power, and endurance.
According to the National Institute on Aging, muscle mass and strength generally reach their peak around ages 30–35 and gradually decline afterward. Staying physically active and performing strength training can substantially slow that decline. (National Institute on Aging)
Our bones follow a similar principle. The National Institutes of Health notes that most people reach peak bone mass by their mid- to late 20s. Children who are physically active—particularly with running, jumping, sports, resistance activities, and other weight-bearing movements—tend to develop greater bone mass. (NIAMS)
That does not mean it is ever too late to start exercising. People can become stronger at almost any age.
But it does mean that childhood and young adulthood provide an extraordinary opportunity to build a strong physical reserve.
The stronger the foundation we build early, the more capacity we may have available as normal aging gradually takes some of it away.
Walking Is Wonderful—but Our Bodies Also Need Challenges
Walking is one of the best lifelong activities. I recommend it frequently.
But physical wellness should not stop with walking.
Particularly when we are younger and medically able, our bodies benefit from periodically being challenged through activities such as:
Hiking hills and trails
Running or jogging
Cycling
Swimming
Strength training
Playing soccer, basketball, tennis, badminton, pickleball, or cricket
Dancing
Jumping and playground activities for children
Carrying, climbing, pushing, and pulling
Yoga combined with strengthening and cardiovascular exercise
Outdoor recreation with family and friends
The goal is not to turn everyone into an athlete.
The goal is to develop a body that is capable.
Can you comfortably climb several flights of stairs?
Can you get down to the floor and get back up?
Can you carry groceries?
Can you hike with your children?
Can you lift something moderately heavy?
Can you maintain your balance when the environment becomes unpredictable?
These abilities may seem ordinary when we are 30. At 75 or 80, they can become closely connected with independence and quality of life.
Physical Activity Is Also About Longevity
The World Health Organization reports that people who are insufficiently active have approximately a 20–30% higher risk of death compared with sufficiently active people. Regular physical activity is associated with lower risks of cardiovascular disease, type 2 diabetes, several cancers, falls, and other health problems, while also supporting mental health, cognitive health, and sleep. (World Health Organization)
A large pooled study involving more than 660,000 adults also found that even activity below the recommended minimum was associated with lower mortality compared with no leisure-time physical activity. (JAMA Network)
In other words:
You do not have to become a marathon runner for movement to matter.
Every improvement counts.
An Important Conversation for Our Indian Community
This deserves some thoughtful reflection within Indian communities.
For generations, education was understandably viewed as one of the safest pathways toward opportunity and economic security. Many parents made enormous sacrifices so that their children could study rather than perform physically demanding work.
That emphasis produced physicians, engineers, scientists, entrepreneurs, teachers, technology professionals, and many other successful people.
We should celebrate that achievement.
But sometimes physical development received less attention.
A child spending an extra hour studying was often considered productive.
A child spending an hour playing outside, climbing trees, playing a sport, hiking, or simply running around might not always have been valued in the same way.
Today we understand that both are education.
One develops the mind.
The other develops the body.
Our children need both.
And adults need both as well.
India Is Facing a Growing Physical-Inactivity Challenge
This issue is not simply an impression.
The World Health Organization's 2024 India physical-activity profile estimates that the percentage of Indian adults who were insufficiently active increased from approximately 22.3% in 2000 to 49.4% in 2022.
The estimate for 2022 was about 42% among men and 57.2% among women. (World Health Organization)
Those numbers should not be used to criticize Indian culture or individual families. Physical activity is influenced by many factors: urbanization, transportation, work patterns, safety, available recreation, socioeconomic conditions, technology, community design, and cultural expectations.
And Western countries certainly have serious inactivity problems of their own.
For example, WHO country profiles have also documented substantial physical inactivity in the United States, Canada, and Australia. (World Health Organization)
So this is not an “India versus America” issue.
It is a question of:
What can we learn from the best parts of both cultures?
We Live in Oregon—Let's Learn From Our Environment
One beautiful advantage of living in Oregon is the culture of outdoor activity around us.
We see people hiking in their 60s and 70s.
Families go camping together.
Children participate in soccer, swimming, cycling, skiing, running, and many other activities.
People walk dogs, kayak, garden, climb mountains, explore parks, visit waterfalls, and ride bicycles.
Not every American family does these things, of course. But there is an outdoor recreational culture around us that we can learn from.
Immigration does not have to mean choosing between Indian culture and American culture.
We can preserve what is valuable from where we came from while learning what is valuable from where we live now.
Imagine combining:
India's emphasis on education, family, discipline, yoga, spirituality, food traditions, and community
with
Oregon's culture of hiking, parks, outdoor recreation, sports, camping, cycling, and active living.
That combination could be extremely powerful for our children.
We Should Give Our Children More Than Academic Opportunities
As parents, perhaps we can begin asking a slightly different question.
Instead of only:
“What does my child need to become successful?”
we can also ask:
“What physical abilities do I want my child to still have at age 70?”
That changes our perspective.
Running around outside is no longer wasted time.
Playing soccer isn't competing with education.
Learning to swim isn't merely recreation.
Hiking isn't simply entertainment.
Strength training isn't just about appearance.
These activities are investments in cardiovascular fitness, muscles, bones, coordination, confidence, resilience, social connection, and lifelong health.
Current physical-activity recommendations reflect this broader view. Adults should generally accumulate at least 150 minutes of moderate-intensity aerobic activity each week and perform muscle-strengthening activity at least two days per week. Children and adolescents should average about 60 minutes of moderate-to-vigorous activity daily, including vigorous, muscle-strengthening, and bone-strengthening activities during the week. (World Health Organization)
Adults Should Challenge Themselves Too
This message is not only for children.
Adults in their 30s, 40s, and 50s sometimes begin avoiding activities that feel physically challenging.
We may say:
“I'm getting older.”
“My knees aren't what they used to be.”
“I haven't exercised in years.”
“I'll just walk.”
Walking is an excellent beginning, but when appropriate for your health, gradually adding resistance, hills, speed, balance challenges, recreational sports, cycling, swimming, or other demanding activities can help maintain physical capacity.
The goal should not be reckless exercise.
There is an important difference between challenging the body and injuring the body.
Progress gradually.
Learn good technique.
Allow recovery.
Modify activities when necessary.
And if you have significant medical conditions, unexplained symptoms, previous injuries, osteoporosis, cardiovascular concerns, or substantial mobility limitations, speak with an appropriate healthcare professional before beginning vigorous exercise.
Don't Train Only for Today—Train for Your Future Self
One of my favorite ways to think about exercise is this:
We are not only exercising for the person we are today. We are training for the person we hope to become 20, 30, or 40 years from now.
Strength today may help us climb stairs later.
Balance today may help prevent a fall later.
Bone strength developed during youth may matter decades later.
Cardiovascular fitness today may help us continue traveling and exploring.
Mobility today may allow us to remain independent.
And perhaps most importantly, an active lifestyle allows families to create memories together.
A family hike.
A bicycle ride.
Playing badminton.
Bird watching through a Salem park.
Walking around Silver Falls.
Gardening.
Playing cricket with children.
Exploring a new Oregon trail.
These activities improve more than muscles.
They strengthen families and communities.
A Challenge for the Salem India Wellness Community
Our community does not need to abandon Indian traditions to become healthier.
Instead, we can expand our definition of wellness.
Let's raise children who are intellectually curious and physically confident.
Let's encourage academic achievement and outdoor exploration.
Let's practice yoga and build strength.
Let's enjoy Indian food and celebrations and create active family traditions.
Let's allow grandparents, parents, teenagers, and young children to participate together at whatever level is appropriate for them.
And perhaps our community can gradually create more opportunities for:
family hikes, bird walks, cricket, badminton, yoga, cycling, children's outdoor games, walking groups, gardening, strength and balance programs, nature exploration, and other recreational activities.
We don't need everyone to become an athlete.
We simply want more people to become lifelong movers.
Because longevity should not mean simply adding years to our lives.
The greater goal is adding life, mobility, independence, purpose, and connection to those years.
Our education helps prepare us for our careers.
Our savings help prepare us financially for retirement.
And our physical activity helps prepare our bodies for the life we hope to continue living.
Let's start building that future together.
— A Physical Therapist's Perspective
Salem India Wellness Community
Health note: Physical activity recommendations need to be individualized for people with medical conditions, significant pain, recent surgery, pregnancy, osteoporosis, balance problems, or other health concerns. When needed, consult your physician or physical therapist before beginning a new vigorous exercise program.
One particularly strong theme here is “take the best from both cultures” rather than comparing Indian and Western communities as better or worse. That keeps the article welcoming while still addressing the cultural shift you want SIWC to encourage.
