Staying balanced doesn’t have to mean strict diets or intense workouts. Dr Pramati Reddy shares how finding joy in small, sustainable habits — from morning walks to a balanced 80/20 diet — can make everything feel natural, not forced
Health isn’t about following a set of rigid rules—it’s about creating a routine that fits seamlessly into your life, something you actually enjoy. “When your routine aligns with what you like, maintaining it becomes effortless. It’s not about chasing perfection or checking off tasks; it’s about consistency, balance, and having fun along the way,” says Dr Pramati Reddy, Senior Consultant Physician, Internal Medicine Specialist, Apollo Hospitals.
The physician follows an 80/20 approach to her diet. “About 80% of the time, I focus on clean, home-cooked meals with vegetables, whole grains, and lean proteins. The remaining 20% allows me the flexibility to enjoy whatever I’m in the mood for—no guilt, just balance.” She feels this simple philosophy makes it easy to stay on track without feeling restricted.
Movement is another key component of her routine. “I start my day with a walk, which lets me clear my mind while often catching up on phone calls. A couple of times a week, I practise yoga, which helps me stretch, reset, and stay flexible. Strength training keeps me strong, and playing pickleball with friends adds a fun element to staying active. I mix things up to keep my routine fresh and enjoyable.”
According to her, physical activity, staying hydrated, sleeping well, and carving out mental space are essential. “I make sure to listen to my body — sometimes it craves movement, other times it needs rest. I take breaks during busy days to manage stress and avoid burnout. Above all, I cherish moments of joy, whether it’s enjoying a meal with family, sharing laughter, or simply taking time for myself.”
Her diet reflects this balance. “I begin my day with warm water infused with ajwain, fennel, and jeera — something that’s as much a ritual as it is a health boost. Breakfast is often sourdough bread with eggs, or a comforting poha or upma. Lunch is a satisfying, balanced meal of rice, vegetables, and lean proteins like chicken or fish. At 4 p.m., I pause for chai and seasonal fruit. Dinner is light and nourishing.”
