How I Keep Healthy: Movement Is Medicine

For Dr Ravi Teja Rudra Raju, Consultant Orthopaedic Sports Medicine Specialist at Apollo Hospitals, fitness is not a crash course or a quick fix. It is a carefully designed daily programme — rooted in science, refined by discipline, and sustained by consistency. The same principles he uses to heal patients guide the way he trains, eats, moves, and recovers.

Morning: Mobility before muscle

The day begins early. By 5 am, hydration and gentle joint activation set the tone. The first 20 minutes are devoted to mobility—spine, hips, shoulders—followed by breathing exercises to improve oxygen efficiency and mental focus.“Movement quality determines long-term joint health,” he says. “I treat mobility as medicine.”Only after this foundation does strength or endurance enter the picture.

Training with purpose

Dr Ravi Teja’s main fitness block lasts about an hour. Strength days focus on muscle balance and joint protection, using functional movements, body-weight resistance, and core stability work. Cardio days rotate between stair climbing, brisk walking, and endurance trail training.Whenever possible, he takes training outdoors. Mountain hiking, he says, is unmatched. “It challenges balance, stamina, and mental resilience—all at once.”

Food as fuel, not reward

Nutrition is structured, simple, and realistic. “Breakfast is protein-forward — eggs, nuts, seasonal fruit — to support muscle repair. Lunch balances lean protein, vegetables, and whole grains to sustain long clinical hours. Dinner is light and early, supporting digestion and sleep. Processed foods and excess sugar are avoided. Hydration is non-negotiable.”

Movement during the workday

Despite a packed surgical schedule, prolonged sitting is avoided. Between consultations, he walks, stretches, and corrects posture consciously. “Doctors often neglect their own posture,” he notes. “I make micro-corrections throughout the day.”These small interventions, he believes, prevent long-term damage.

Recovery is part of training

Evenings are deliberately calm—light stretching or a recovery walk to release surgical strain. Sleep is protected, with a goal of seven hours to allow muscle repair and hormonal balance. Recovery, he insists, is not optional. It is foundational.

The Long Game

His philosophy is refreshingly simple. “You don’t need expensive equipment,” he says. “Walk daily, strengthen gradually, stretch consistently, and respect recovery. The body thrives on regular movement.”

As a committed mountain hiking enthusiast, Dr Ravi Teja sees nature as the ultimate gym—and discipline as the true trainer. His routine is proof that even in high-pressure professions, health is built quietly, daily, and by design.