My Fitness Routine, Built for Endurance, Not Display’

Dr Amitha Indersen, obstetrics and gynaecologist, approaches fitness as a daily discipline rather than a separate activity. As a fetal medicine specialist, her work demands long hours of focus, precision, and physical endurance. “Fitness is not something I add on to my day. It is part of how I am able to get through it,” she says.

The nature of her schedule, often stretching from morning into late evening, leaves little room for inconsistency. “If I don’t stay consistent, I can feel the difference immediately, both physically and mentally,” she adds. For her, fitness is not optional. It is foundational.

Her day begins early. “Waking up early sets the tone for the day and somehow makes it feel more productive,” she says. By 5 am, she is outdoors for a 45–50-minute brisk walk. This is not just exercise. It is a pause before the pace of the day takes over. “The morning vibes somehow soothe the mind and inspire you to be better at the same time.”

That time, she says, brings clarity and helps her mentally map the day ahead. “The walk is followed by a structured 45-minute session between 6:30 and 7:15 am. The routine is simple but consistent, combining stretching, strengthening, and yoga, and it ends with a few minutes of pranayama, grounding the body before the demands of work begin. For me, this routine is not just about physical movement. Without this start, the rest of the day feels far more demanding,” says Dr Amitha.

Strength training, she says, is not optional but necessary. “Given the nature of my work, there is constant strain on specific joints, especially the shoulders and elbows. Strength training helps me prevent injury and sustain consistency through long workdays. Without it, the physical toll would build up quickly,” she explains.

Diet, she emphasises, carries equal weight. “Our normal Indian diet is very high on carbs and very deficient in protein. It is important to consciously balance that. It is not about drastic changes, but about being aware of what we are eating and structuring meals better so that the body gets what it actually needs,” says Dr Amitha. Starting with protein and fibre, she explains, helps regulate hunger and stabilise blood sugar levels.