The ever-so-fit Malaika Arora recently posted an Instagram video in which she can be seen performing seven Chinese body movements to "melt away" stiffness and boost blood circulation. "7 Chinese movements that melt away your stiffness and boost your lymphatic flow. They look a little different, but they release hidden tension and open up your body in powerful ways," the 51-year-old shared. In the video, she can be seen moving her arms and calf muscles in repetitive motion. "Feel 10 years younger and five kilos lighter, just two minutes," the video's caption read. Taking a cue from her demonstration, let's explore whether there is a connection between these movements and addressing stiffness after 50. Dr Swapnil Zambare, consultant in arthroscopy at KIMS Hospitals, Thane, said that these movements work through controlled breathing and fluid, repetitive actions that help stimulate both blood and lymphatic flow. "As the muscles stretch and contract gently, it improves oxygen delivery and helps the body flush out toxins. People often report lighter joints, less swelling, and reduced fatigue. With consistent practice, the body feels more energised and flexible," said Dr Zambare. Can they really benefit people over 50? Absolutely, shared Dr Zambare. "As the body ages, circulation slows, joints stiffen, and balance weakens. These movements are designed to be low-impact and easy on the joints, making them safe for older adults. Practising regularly can improve mobility, reduce stiffness in the neck, shoulders, and back, and enhance balance, which is important for preventing falls," said Dr Zambare. Another benefit is stress relief, as deep breathing relaxes the nervous system and supports heart health. Dr Zambare equated gentle movements to the act of unlocking a stiff door, where the more often you practice, the smoother it opens. "They may look simple, but they bring back ease and flow to the body," said Dr Zambare. What should one keep in mind before starting? It’s best to begin gradually. View this post on Instagram A post shared by Malaika Arora (@malaikaaroraofficial) "Start with 10–15 minutes a day and focus on comfort rather than perfection. People with existing joint pain should avoid overstretching and listen to their bodies. Practicing on a flat surface, wearing comfortable clothing, and staying hydrated make the experience easier. Consistency is more important than intensity," said Dr Zambare. Are these movements enough on their own? They are very helpful, but not a "full replacement for other forms of physical activity". "While they boost circulation and flexibility, they don’t fully address strength, endurance, or cardiovascular fitness. Walking, light strength training, or yoga can be combined for a balanced routine. Still, for those who struggle with high-impact exercises, these movements are an excellent starting point," said Dr Zambare. DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
