On International Women’s Day, Nita Ambani shared an empowering message, encouraging women to prioritize their health and well-being. In a video posted on Instagram, she opened up about her fitness journey, emphasizing that it’s never too late to embrace self-care.
Nita expressed in the video, “It’s not about fighting age; it’s about embracing it. If I can do this, so can you.”
Throughout her fitness journey, Ambani has adhered to a structured routine aimed at enhancing her strength, flexibility, and overall wellness. Here’s a glimpse into her regimen:
Exercise Routine
She dedicates 5-6 days a week to working out, targeting various areas of her body. This includes leg workouts, upper body strength exercises, core stability, and back training.
Mobility & Flexibility
Yoga, stretching, and core workouts play a significant role in her routine, helping to maintain her mobility and flexibility.
Cardio & Endurance
Ambani enjoys a variety of activities for cardio, including swimming, aqua exercises, and daily walks of 5,000-7,000 steps. Additionally, she practices Bharatanatyam, a traditional dance form she has loved since childhood.
Mental Well-Being
For Nita, fitness is not merely about lifting weights; it’s also about having the energy to navigate through life’s daily challenges.
As a vegetarian, Ambani maintains a wholesome diet, focusing on organic foods, plant-based proteins, and balanced meals.
“After the age of 30, women can lose about 3-8% of their muscle mass each decade, and this loss accelerates with age. We also lose muscle, bone density, balance, mobility, and strength, while our metabolism and endurance decline,” she explained.
Clinical nutritionist Rakshita Mehra from Cloudnine Group of Hospitals, Noida, emphasizes that women in their 60s should tailor their fitness and nutrition plans to meet their unique needs.
Key Health Tips
- Prioritize Muscle Strength: Regular workouts and adequate protein intake (1-1.2g per kg body weight) are crucial for combating age-related muscle loss.
- Joint Care is Essential: Incorporate anti-inflammatory foods and Omega-3s to promote mobility and alleviate stiffness.
- Mind Portion Control: As metabolism slows, focus on portion control and nutrient-dense meals to maintain a healthy weight.
- Stay Hydrated: Older adults often overlook hydration, leading to fatigue and digestive issues, so it’s vital to maintain proper electrolyte balance.
- Monitor Nutrient Deficiencies: Vitamin B12, iron, and Omega-3s can be low in vegetarian diets; supplementation might be necessary.
Nita Ambani’s uplifting message serves as a reminder to women everywhere that self-care is not a luxury but a necessity. “Just 30 minutes a day, four times a week can make a real difference,” she concluded.
