Nita Ambani's fitness plan, 30 minutes a day, four times a week: Her favourite workout

Staying fit demands proper dedication and an ounce of determination to show up every day for the cause. Women often forget to focus on their physical and mental health as they immerse themselves in taking care of their families. However, Reliance Foundation Chairperson Nita Ambani urges every woman to understand and take care of her body. On International Women’s Day, she shared a message on her social media page on the secrets of her fitness, well-being, and the importance of self-care. She says exercising regularly could make the body strong and fit; age is just a number.

Nita notes that self–care becomes significant, especially when a woman enters her 50s or 60s. Usually, three to eight percent of muscle loss happens in women when they reach 30; the rate of muscle loss increases as they age. Besides, bone density, balance, movement, and body strength also decrease. Meanwhile, changes in the metabolic rate and decreased endurance may lead to weight fluctuations. So, women over 60 need to prioritize their health.

Her favourite workout
Many gym rats dread leg days as it can be a tough, long session in the gym. However, having practised Bharatnatyam since age six, Nita says she has strong legs. Nita, who works out in the gym for 5 – 6 days, focuses on each body part on specific days. Meanwhile, yoga and core strengthening are part of her daily routine. On some days, Nita enjoys swimming, aqua workouts or intensive dance sessions. Nita walks 5000 – 8000 steps when she cannot do her routine exercises.

A vegetarian by choice, Nita believes in mindful eating and well-balanced meals. Protein is a key part of her diet, and she strictly avoids processed sugar and other alternatives. Nita says she enjoys tranquility when indulging in an intensive workout session. These sessions keep her positive and cheerful throughout the day. “It's about having the stamina to live life to the fullest—whether lifting my grandchildren or positively embracing each day,” says Nita Ambani.

Nita urges every woman to reclaim themselves by embracing and not defying age. She says anyone could do it if she can at the age of 61. Her advice is to dedicate at least 30 minutes for well-being and self–care four times weekly. “When you take care of yourself, you unlock your potential. Strength makes you unstoppable,” Nita declares, encouraging women to be part of the StrongHer movement.