How I Keep Myself Healthy & Fit: Direction is more important than speed
Dr PS Vali, Senior Consultant Nephrologist, AINU, says as a doctor, staying healthy isn’t just about personal well-being — it’s a responsibility to lead by example
Over the years, Dr PS Vali has learned that building a sustainable lifestyle is less about speed and more about direction, as the saying goes. But the journey hasn’t been without challenges.
Waking Up at 5 AM
“For the longest time, waking up at 5 AM felt impossible. I knew it was crucial to carve out time for myself, but the inertia of staying in bed was too strong,” the doctor tells us, adding that, thus, he started small, wearing his shoes as soon as he got out of bed and walking to the nearby tea shop at the end of the street. “I’d sip my tea, soak in the morning calm, and walk back home. That’s it. The simple act didn’t feel overwhelming but gave me a sense of accomplishment and momentum,” Dr Vali shares. Slowly, he added a short walk after tea. Over time, the tea shop visits disappeared, replaced by a full-fledged morning routine. Nowadays, the doctor wakes up at 5 AM without hesitation, knowing how much clarity and energy it brings to my day.
Fitness Routine
“My mornings start with a 30-45 minute walk, come what may. Whether it is a cold winter morning or a rainy day,my 5 AM walks never take a back seat. At least thrice a week,” says Dr Vali, who also dedicates additional time at gym for strength training to improve muscle strength, endurance, and overall fitness.
“This approach ensures protein dominates carbs for sustained energy. Two servings of fruit are a must, and I’ve swapped my favourite pickles with low-salt homemade pudina chutney to enjoy flavors guilt-free,” he tells us, adding, “Staying hydrated with plenty of water and prioritising fiber keep my digestion and energy in check.”
Consistency Over Perfection
Dr Vali’s approach is rooted in consistency, not perfection. Small, deliberate changes — like his tea shop story — taught him that habits grow when you start slow and stay consistent. Like the wisdom in the saying, “Direction is more important than speed.”
Mindful Eating
I follow the Plate Method to keep my meals balanced. My plate is divided into three sections:
Half is loaded with colorful vegetables and salads (fiber and nutrients).
A quarter is reserved for protein like dal, eggs, or lean meats
The final quarter holds complex carbs like rice or roti.
