How doctors stay fit: 10 health habits medical experts follow in their own lives

As doctors, we spend our days encouraging patients to adopt healthier lifestyles, but these recommendations only carry weight if we practice them ourselves. Good health isn’t built through shortcuts; it’s the result of small, consistent habits that become part of everyday life. Here are 10 health habits I follow to stay physically and mentally fit:

1. Prioritise eight hours of sleep: I make it a point to sleep on time so my body and mind get adequate rest. Quality sleep is essential for recovery, immunity, and overall well-being.

2. Avoid screens before bedtime: I stay away from my phone and other digital distractions before sleeping, as they interfere with the quality of sleep.

3. Eat a low-carb, high-protein diet: My meals focus on lean proteins, healthy fats, and fibre while limiting refined carbohydrates to maintain steady energy levels.

4. Finish dinner before 7 pm: Eating an early dinner supports better digestion and gives my body enough time to rest overnight.

5. Choose fruits over desserts: Whenever I crave something sweet, I reach for seasonal fruits instead of processed sweets.

6. Start meals with a salad: Having a bowl of salad about 20 minutes before meals helps improve satiety and encourages healthier portion sizes.

7. Stay active with regular cardio: I cycle to the gym whenever possible and include a weekly jog to keep my heart healthy and improve endurance.

8. Build strength consistently: Four days a week, I focus on strength training with exercises targeting push, pull, legs, and core muscles to preserve muscle mass and improve overall fitness.

9. Invest in mental well-being: Every day, I dedicate an hour to wellness—20 minutes each for yoga asanas, pranayama, and meditation to reduce stress and improve focus.

10. Make time for relationships: I consciously spend at least an hour of quality time with my family every day and meet friends weekly for community service activities or outings. Strong social connections are just as important for health as good nutrition and exercise.

Healthy living is not about perfection; it’s about consistency. Small daily habits, when followed over time, can have a profound impact on long-term health.

The author is a pulmonologist at CK Birla Hospital, Delhi. 

The opinions expressed in this article are those of the author and do not purport to reflect the opinions or views of THE WEEK.