How I Keep Myself Healthy & Fit: Leading By Example

Doctors, on average, live for 10 years less than non-doctors. This may come as a surprise to most; however, it is true as per the research data available from India. The reasons are obvious. Most doctors lead an unhealthy lifestyle, despite knowing its consequences. “Doctors work long hours, are under tremendous job-related stress, do not engage in regular physical activity, and eat at odd times. Many of them smoke, drink, and eat junk food too,” says Dr Sudhir, adding, “I take care of my health and fitness so that I can lead by example and inspire others to adopt a healthier lifestyle.”

According to him, the most important part is sleep. “I try to get 7-8 hours of sleep at night. I go to bed at 10-10:30 PM and get up at around 5:30-6 AM. In addition to optimum sleep duration, a consistent sleep schedule (going to bed at around the same time every day) is equally important,” says the 53-year-old Dr, whose exercise regimen includes aerobic exercises and strength training. “Brisk walking and running are my favourites with respect to aerobic exercises. I prefer mornings, and I walk or run for about an hour. I have run about 145 half marathons (best timing 1 hour 53 minutes) and about 8 to 10 km runs (best timing 43 minutes). For strength training, I visit the gym located in my residential community, and I work out for about 30-40 minutes on alternate days.”

Diet is also important, says Dr Sudhir. “I avoid sugar-sweetened beverages and keep the consumption of ultra-processed packaged foods to a minimum. I also minimise the consumption of junk foods and sweets. I prefer home-cooked foods (as both my mother and wife are excellent cooks) and try to avoid ordering meals or eating out. I do not smoke or drink.” A healthy lifestyle and healthy food are rewarding in many ways, says the Neurologist adding, “My weight, including body mass index and waist circumference, are within normal limits. Other metabolic parameters, such as lipid profile and glycosylated haemoglobin, are also normal. ViO2 Max (a measure of cardio-respiratory fitness) is 51. Resting heart rate is around 45 beats per minute. I feel energetic and am able to better focus on my work.”