How I Keep Healthy: ‘You Can’t Save Hearts if You Ignore Your Own’
Interventional cardiology leaves little room for error and even less for rest. Dr Pragathi Gurram talks about the physical and emotional demands of her work, the routines that keep her resilient, and why self-care is not indulgence, but responsibility
Inside the cardiac catheterisation laboratory, time collapses. “Every second matters,” says Dr Pragathi Gurram, an interventional cardiologist at AIG Hospitals. Her days are spent restoring blood flow to critically ill hearts, making decisions that can alter the course of a life within minutes. The work, she admits, is unrelenting—physically, mentally, and emotionally. Over time, she realised that functioning at her best for patients meant taking responsibility for her own health first.
Before the Hospital Takes Over
That commitment begins before dawn. “My day starts between 5 and 5.30 am,” she says. “Before the hospital takes over, I reserve those hours for exercise and family.” In a profession defined by unpredictability, these early mornings provide structure and control. Completing a workout, preparing her daughter for school, and beginning the day calmly, she explains, sets the tone for everything that follows.
Movement as Medicine
Movement, for Dr Gurram, is non-negotiable. “Physical activity is the cornerstone of my routine,” she says. She alternates between bodyweight strength training, yoga, and brisk walking. Exercises such as squats, lunges, and push-ups build functional strength—essential during long procedures that demand sustained focus and posture. Yoga improves flexibility, breathing control, and balance, helping her remain composed during complex interventions. Brisk walking offers cardiovascular conditioning and a brief mental reset before the day accelerates.
Strength, Stability, Endurance
Core strength plays a crucial role in her training. “A stable core supports endurance and posture during prolonged procedures, where fatigue can quietly affect concentration.” Alongside bodyweight exercises, she incorporates functional training using resistance bands, dumbbells, medicine balls, and stability balls. She trains three to four times a week, balancing intensity with recovery.
Fuel and Focus
Nutrition is deliberate. “I start my mornings with a protein shake and ensure adequate protein through legumes, eggs, fish, and chicken,” she says. Most meals are home-cooked. Refined sugar and white rice are avoided in favour of whole-wheat rotis or brown rice for sustained energy and heart health. Hydration, she insists, is non-negotiable. “I keep water accessible throughout the day and limit sugary beverages.”
Balance Beyond the Cath Lab
Stress, she acknowledges, is inevitable—but manageable. During long procedures, she takes brief moments to stretch or do simple movements like calf raises or squats. “These micro-breaks help relieve stiffness and maintain focus.” Music helps her decompress after intense cases, and sleep—when possible—is protected. Beyond the hospital, family provides perspective. “Time with my children grounds me,” she says.
