How I Keep Healthy: Power of Showing Up

As a dentist, long hours in the clinic, awkward postures and a packed schedule can make personal fitness easy to neglect. But for Dr Sameer A. Mahendra, dental surgeon and cosmetic/aesthetic dentist, staying healthy is a conscious daily choice. Raised in an Army family where discipline and physical fitness were part of everyday life, he has built a sustainable routine around movement, mindful eating and consistency. His philosophy is simple, don’t chase quick fixes, build habits that last.

“I grew up in an Army environment where fitness wasn’t optional, it was a way of life,” says Dr Mahendra. “That foundation has stayed with me, even though my profession later made it difficult to prioritise my own health.”

Like many doctors, he found himself consumed by demanding schedules. There came a point when fitness slipped down the priority list. Rather than accepting it as inevitable, he made a conscious decision to change. “One day I told myself that health is wealth, and if I don’t look after myself, I won’t be able to look after my patients either.”

Instead of chasing intense workout programmes, he chose activities he genuinely enjoys. Swimming, golf and light weight training became regular parts of his week, helping him rebuild stamina, improve strength and stay mentally refreshed. “The best exercise is the one you can enjoy and continue doing consistently,” he says.

For Dr Mahendra, nutrition has been just as important as exercise. He simplified his eating pattern by moving to two balanced meals a day, a change he says helped reduce sluggishness and made weight management easier.

“When your gut is healthy, everything else begins to improve. I noticed higher energy levels, better focus and control over my weight. I make sure my meals contain the right amount of protein and healthy carbs. I avoid fried food, sugary drinks and excess sugar because small daily choices have a much bigger impact.”

One principle he follows religiously is limiting what he calls the “two white poisons” — salt and sugar. “You don’t have to eliminate them completely, but moderation is the key.” His fitness routine follows a simple rule: stay disciplined most of the time and allow room for flexibility.

“My mantra is to follow my routine six days a week and enjoy one cheat day. That balance keeps me motivated.”