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Movement is Medicine. Join hundreds of South Asian adults rebuilding strength, consistency, and community — one day at a time.
Present at our children’s weddings. Running around with our grandchildren. Sitting at the dinner table with our families for decades to come. We want our community to be vital, strong, and connected — not diminished by preventable disease.
This is not a diet program. It is not a lecture. It is a community saying to itself: we love each other too much to stay silent about this.
For our families, our community, our future selves.
As a community, not as isolated individuals.
Small, shared shifts in movement, strength, and connection.
South Asian adults walk approximately 5 hours less per day than sedentary objectives — measured, not self-reported. July is about closing that gap — together, one walk at a time.
South Asians who are physically active have a 31% lower risk of dying from any cause. Associated with a 36% decreased mortality risk in umbrella reviews. Biswas et al., 2015
Regular physical activity reduces coronary artery disease, stroke, heart failure, and hypertension. South Asians develop these earlier and at higher rates. Gupta et al., 2012
Physical activity directly addresses the adverse lipid profile — low HDL and elevated triglycerides — common in South Asians. Tillin et al., SABRE study, 2013
Movement improves mood, reduces anxiety, slows cognitive decline, and improves sleep quality. Pierce et al., 2019; Szoeke et al., 2015
Why a community program works: The AHA and Lancet research are explicit — addressing the activity gap in South Asians requires culturally tailored community interventions. Walking together directly addresses knowledge gaps, cultural barriers, and access issues simultaneously.
Sarcopenia — progressive loss of muscle mass and strength — accelerates after 40. In South Asian populations this starts earlier and progresses faster. The consequences determine whether we are present and capable for the people we love.
Yoga significantly increases muscle strength vs. no exercise in older adults (Cochrane 2020). Strong functional and mental health benefits. Excellent for community events and new starters.
The only exercise modality with strong evidence for preserving and increasing skeletal muscle mass in aging adults. Cruz-Jentoft & Sayer, Lancet, 2019
Our traditional food culture contains real, measurable protection against chronic disease. Three relatively simple shifts move us from protected to thriving. Not about abandoning our food — about returning to it more deliberately.
60–70% of total dietary energy in India comes from carbohydrates. Higher carbohydrate intake is independently associated with T2D (OR 1.30) and obesity. ICMR-INDIAB, 170,000 subjects
Partially hydrogenated oils drive the atherogenic lipid profile. Turmeric + black pepper (piperine) produced significant reductions in cholesterol, LDL, and triglycerides across 72 RCTs. Our daily haldi already protects us. Zeng et al., Clin Nutr, 2022
South Asian vegetarian diets are often significantly lower in protein. After 40, this directly accelerates muscle loss. 30g protein per meal is required to stimulate muscle protein synthesis. Chen et al., JCSM 2020
Community is itself medicine. The MANILA study found South Asians cluster into community dietary patterns. When we shift together, the shift sticks — community programs are more effective than individual advice.
Not sure where to start? Start at Beginner. Starting too hard is the most common reason people quit. There is no shame in Beginner — there is only shame in not starting.
~23,000 steps (~3,300/day). Walk 5+ times. Any pace, any time. Even 15 minutes counts. Post 1 walk photo in the WhatsApp group.
Cumulative: ~46,000 steps. Walk 5+ times. At least 3 after-dinner walks, 10–20 min after your evening meal.
Cumulative: ~69,000 steps. Walk 5+ times. At least 1 walk with a parent or elder. Go at their pace — it’s their walk.
Goal: 100,000 steps total. Complete your final walks. 1 group walk with another family. Post July total by July 31.
Steps: ~23,000. Strength daily: Sit-to-Stand — 2 sets × 10 reps. Read the exercise guide below before starting. Form first, reps second.
Strength: Sit-to-Stand — 3 sets × 10 reps (30 total daily). Do your routine at the same time every day.
Sit-to-Stand 3×10 + 2-min balance routine daily. Time your single-leg stand on Monday — compare on Sunday.
Sit-to-Stand 3×10 + Balance. 10 days, 10 sessions. Don’t miss one. Finish strong.
Steps: ~3,300/day. Strength: Sit-to-Stand 3×10 + Balance daily. Sport: 8 sessions (~2/week). Any sport. Any combination.
~56,000 steps (~8,000/day). Walk every day. 45–60 min/day. Try 2 shorter walks if 1 long walk isn’t possible. Post 1 walk photo.
Week 2: ~112,000 cumulative. Week 3: ~168,000 cumulative. Week 4: 240,000 total. Walk every day, no exceptions. Follow the same weekly themes as the handbook — after-dinner walks, parent walks, group family walk.
Steps: ~56,000. Strength daily (1 set): STS 10 reps · Wall Sit 20 sec · Toe Raises 15 reps · Bridge Pose 10 reps. Read the exercise guide below before starting.
Strength (2 sets): STS 2×10 · Wall Sit 2×25 sec · Toe Raises 2×15 · Bridge Pose 2×10. Same time every day builds the habit fastest.
Full routine 2 sets + 2-min balance. Try single-leg stand without holding the wall. Time it Monday and Sunday.
STS 2×15 · Wall Sit 2×40 sec · Toe Raises 2×20 · Bridge Pose 2×15 + Balance. 10 days. No misses.
Steps: ~8,000/day. Strength: full Intermediate routine (2 sets) + Balance daily. Sport: 8 sessions.
Wk 1: ~70k. Wk 2: ~140k cumul. Wk 3: ~210k cumul. Wk 4: 300k total. Walk every day, no exceptions. Follow weekly social themes: spouse, dinner, parents, group family. Lead by doing.
Steps: ~70,000. Strength daily (2 sets): STS 2×15 · Wall Sit 2×30 sec · Toe Raises 2×20 · Bridge 2×15 · Plank 2×20 sec. Full circuit Day 1. Form first.
3 sets: STS 3×15 · Wall Sit 2×45 sec · Toe Raises 3×20 (single leg if possible) · Bridge 3×15 · Plank 2×30 sec.
Full 3-set routine + 2-min balance. Try single-leg stand with eyes closed — this is a real test. Time Monday and Sunday.
STS 3×15 · Wall Sit 3×60 sec · Toe Raises 3×20 single leg · Bridge 3×15 · Plank 3×40 sec + Balance. 10 days. No misses. Lead others to finish.
Steps: ~10,000/day. Strength: full Advanced circuit (3 sets) + Balance. Sport: 8 sessions. Organize group sessions. Invite non-registered people. Post daily in the group — your consistency inspires others.
Quality of movement matters more than speed or volume. Read each exercise carefully before your first session. Stand near a wall or counter for safety on balance exercises.
Pick one sport or mix and match. Any combination of 8 sessions across different sports counts. 30+ minutes per session.
Calgary spots: Pickleball at community centres · Badminton at South Jubilee Athletic Club & Genesis Centre · Cricket at Shouldice Park · Hiking Kananaskis, Nose Hill, Fish Creek · City of Calgary pool drop-ins · September is the best hiking month in Calgary
Community engagement is a core pillar — not optional. Research consistently shows that people who exercise with social support are significantly more likely to maintain their habits long term.
Recognition categories and prizes will be announced later in the summer. Stay connected on WhatsApp and social media for updates.
Late September 2026 — The moment the whole summer builds toward. Community walk · Pickleball & badminton · Cricket · Health talks · Group stretch · Chai & refreshments · Awards ceremony · Prize draw for eligible participants
Hashtags: #StrongAfter40 #90DaysStronger #AshaCircle #MoveTogetherStayStrong
Share this with someone in your family or community who should be part of 90 Days Stronger.
Join 90 Days Stronger →