Parmanand Malik begins his day at 4:30 a.m. Sharp. While most of his peers are quietly enjoying retirement, he is lacing up his running shoes and heading to the track. At 79, Malik, a retired Assistant Sub-Inspector of Haryana Police, has amassed 316 medals in veteran athletics — and is currently preparing to represent India at the World Veterans Athletics Championship.
His story is not just one of personal discipline but of national inspiration — a rare intersection of public service and lifelong athleticism, challenging notions of aging, fitness, and purpose in post-retirement life.
A Career in Uniform, A Legacy in Track and Field
For over three decades, Malik served in the Haryana Police, maintaining public order and upholding the law. But it was only after retirement that he began carving out a second identity — that of a veteran athlete. He started small, entering local meets and veterans’ competitions in shot put, discus throw, sprinting, and long jump. Over time, the medals — from district, state, national, and Asian-level championships — began to pile up.
“My training in the police taught me discipline, but sports gave me freedom,” he says. “I feel more alive now than I ever did in my younger days.”
What’s remarkable is not just the volume of medals but the consistency of his performance. In every age category — from 60+ to now 75+ — Malik has continued to dominate his events, often competing against athletes a decade younger.
A National Symbol of Active Aging
In a country where nearly 140 million people are over 60, Malik’s story offers a powerful counter-narrative to stereotypes around old age. In place of frailty and rest, he embodies mobility, endurance, and growth. Public health experts and fitness advocates are increasingly pointing to stories like his to promote active aging and community sports for the elderly.
Dr. Meera Kaur, a sports medicine expert at AIIMS Delhi, says, “Senior citizens like Malik are redefining what retirement means. His cardiovascular strength, mental agility, and musculoskeletal health are at levels we usually see in people 20 years younger.”
She adds that his routine — a mix of running, strength training, and competitive sport — is a “blueprint for healthy aging.”
A Mentor, Role Model, and Citizen-Athlete
Malik doesn’t just train for himself. He regularly mentors younger athletes, especially retired police and army personnel, encouraging them to take up sports as a post-service pursuit. He travels across Haryana speaking at police units, schools, and civic events about the benefits of regular exercise and mental discipline.
“My message is simple,” he says. “You serve the country once in uniform. You can serve it again by inspiring others to stay strong, focused, and fit.”
Now eyeing a podium finish at the upcoming World Veterans Athletics Championship, Malik is unfazed by the challenge. “My body may be older, but my ambition is still young.”