Dr Ranga Reddy, an interventional cardiologist at Apollo Hospitals turns the focus on his heart health — and why carving out one dedicated hour each day has made all the difference
When it comes to finding a heartbeat beneath the hustle, for most people, time is a luxury. Doctors say it’s often a myth. Interventional cardiologist Dr Ranga Reddy is no stranger to the relentless demands of healthcare, with back-to-back OPDs, high-pressure cardiac consults, and emergency calls that stretch into the night. But, behind the white coat and cath lab gloves, there’s a non-negotiable care toward his wellbeing.
“People often ask me, ‘How do you manage to stay fit with your schedule?’ Honestly? It’s not easy,” Dr Reddy says candidly. “But I realised something crucial: If I didn’t take care of my heart, I wouldn’t be able to take care of anyone else’s.”
The rule of 23 hours
It was this realisation that led him to create a rule for himself: the day has only 23 hours. What’s the 24th hour? That belongs solely to him. “That one hour is mine — for my heart, for my mind, for fitness,” he explains.
He begins his day around 6:30 am with warm water and light movement — either stretching or a walk to get the blood flowing.
Breakfast is simple and functional: oats, eggs, or fresh fruit. “Nothing fancy,” he says. “Just heart-healthy and fresh.”
Once the workday begins, it’s a full-throttle sprint — cath lab procedures, consultations, follow-ups. His nutrition strategy, in contrast, remains calm and consistent. He keeps meals light and clean and avoids excess salt, sugar and fried food, all while staying well-hydrated.
“A heart-healthy diet doesn’t need to be complicated,” he says. “Just onsistent.”
Evening therapy in motion
The real reset comes in the evening. When the day’s chaos settles, Dr Reddy shifts gears — and moves.
“That’s when I work out. It helps me unwind and protect my heart, literally,” he says. The workout isn’t bound by a rigid format. It could be a brisk walk, light strength training, or just a long, intentional stretch session with music playing in the background.
“Music works like therapy. It sets the rhythm, keeps me focused, and makes the sweat feel worth it.”
He often thinks through complex cases while exercising — a blend of problem-solving and physicality. “It brings clarity and creativity — and keeps my heart pumping in more ways than one.”
A habit, not a hobby
There are days, he admits, when motivation dips. But that doesn’t change the rule. “This one hour is not optional. It’s what keeps me grounded, energetic, emotionally balanced — and cardio protected.”
For the doctor, cardiac fitness doesn’t require a gym membership or a marathon medal. What it demands is consistency and a quiet defiance against excuses. It just needs to become a habit. One hour a day. Every day. Your heart will thank you — for every beat.”
