Manisha Koirala fitness routine at 56: After cancer recovery, Khamoshi actor is taking a very different approach to intense workouts

At 56, Manisha Koirala is showing that staying fit is not necessarily about chasing intense workouts or a particular body shape. The actor recently offered a glimpse of her exercise routine, bringing together yoga-inspired mobility work and strength training. Her session included movements aimed at improving spinal mobility, flexibility, balance and lower-body strength. The combination highlights why mobility and strength can both be useful parts of a fitness routine, particularly as the body changes with age.

Manisha Koirala's workout begins with mobility exercises

Koirala started her workout with gentle movements designed to get the body moving before she progressed to resistance exercises. One of the first movements in her routine was the cat-cow pose. The yoga movement takes the spine through controlled flexion and extension and is commonly used as part of mobility routines. She then moved into the thread-the-needle stretch, which involves rotating the upper body and can help work on movement through the upper back and shoulders. Lunging stretches followed, bringing more focus to the hips and lower body.

Mobility exercises can be useful for maintaining a comfortable range of movement. Unlike stretching alone, mobility work generally involves actively controlling a joint through its available range of motion.

Strength training can help support balance and muscle strength

After completing her mobility work, Koirala moved on to strength-focused exercises. She performed lunges while holding light dumbbells. Lunges work several major muscles in the lower body, including the quadriceps, hamstrings and glutes. Because the movement is performed one leg at a time, it also requires balance and stability.

She then incorporated lateral leg movements while holding dumbbells, followed by controlled leg raises and circles while lying on a mat. These exercises brought the core and lower-body muscles into the workout while adding variety to the session.

The routine offers a simple example of how mobility exercises and strength training can complement each other. Mobility work focuses on controlled movement and range of motion, while resistance exercises help maintain muscle strength.

Why mobility becomes important with age

Maintaining mobility is an important part of staying physically active as people get older. Regular movement can help preserve flexibility and the ability to perform everyday activities comfortably. Strength training also becomes increasingly relevant with age because maintaining muscle strength can support balance, stability and functional movement. That does not mean every workout needs to be strenuous. A routine that combines controlled mobility exercises with appropriately challenging strength movements can offer a more balanced approach to fitness.

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Manisha Koirala on changing her approach to fitness

Koirala has previously spoken about changing the way she approached her body and fitness. In an earlier post, the actor reflected on how her body had changed over the years and why she chose not to respond by simply working harder.

“The body I had years ago isn't the body I have today. It doesn't need punishment. It needs understanding. I had to change my approach, not just work harder,” she wrote.

She also said that she followed a holistic approach to wellness for four months and began seeing results.

In her latest workout post, Koirala wrote: “The best part of working since my teenage years is I get to decide how I want to lead my semi-retired life.”

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Disclaimer: This article is based on publicly available information and social media posts. Exercise needs can vary from person to person depending on age, fitness level and existing health conditions. Consult a qualified healthcare or fitness professional before starting a new exercise routine.