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National Doctors' Day: How Your Doctor Stays Fit, Calm, and Resilient Beyond the Hospital Walls
FP News Desk | June 30, 2025
How do doctors manage their own health despite grueling schedules? From meditation to meal planning, physicians share the practical habits they adopt daily for physical and mental well-being. A lifestyle of moderation, mindfulness, and movement forms the foundation of long-term health—even for the busiest caregivers.
As the world embraces healthier living in 2025, the advice doctors offer patients takes on deeper meaning when seen through the lens of their own lives. Often regarded as custodians of public health, doctors deal with intense schedules, emotional strain, and unpredictable hours—yet many still prioritize their own well-being. Their routines offer a real-world blueprint for sustainable health beyond the textbooks.
According to the World Health Organization (WHO), small, consistent steps like eating balanced meals, sleeping well, staying active, and managing stress can help prevent non-communicable diseases such as diabetes, heart conditions, and obesity. These are precisely the habits doctors practice themselves to stay healthy and lead by example.
“Start Simple, Stay Consistent”
“Health isn’t about extreme diets or intensive regimens—it’s about consistency with the basics,” says Dr. Tushar Tayal, Consultant, Internal Medicine, CK Birla Hospital, Gurugram. “Personally, I make time for at least 20 minutes of daily activity, whether it’s a brisk walk or yoga. Movement helps manage stress and boosts immunity.”
WHO recommends at least 150 minutes of moderate-intensity aerobic activity per week for adults. Many doctors follow this guidance and encourage small bursts of activity throughout the day.
Balanced Diet and Hydration Over Fad Diets
“I prefer simple, home-cooked meals—vegetables, lean proteins, and whole grains,” says Dr. Tayal. “Fad diets may offer quick results but aren’t sustainable. I believe in moderation—limiting sugar, processed foods, and staying hydrated.”
WHO guidelines emphasize eating plenty of fruits, vegetables, legumes, nuts, and whole grains, while minimizing salt, sugar, and trans fats. Doctors often follow these principles in their own kitchens, opting for what fuels them rather than what just fills them.
“As a Neurosurgeon, I Need Both Mental and Physical Fitness”
Dr. Sonal Gupta, Senior Director and HOD, Neurosurgery, Fortis Hospital, Shalimar Bagh, says both physical and mental health are essential.
“Brain and spine surgeries require long hours of standing and intense focus. That’s why I follow three pillars: mental fitness, physical fitness, and mindful eating.”
She starts her day with meditation and yoga four to five times a week to maintain emotional balance.
“Sleep alone isn’t enough. Meditation calms the mind. Even five minutes of stillness makes a difference—especially when managing critical patients.”
Physically, she includes cardio like HIIT, cycling, and badminton, along with yoga to improve flexibility and strength.
“Yoga helps prevent fatigue and conditions like fibromyalgia, which are often mistaken for spinal issues. It keeps me nimble and sharp in the operating room.”
Dr. Gupta follows a low-sugar, low-carb diet with portion control and millets. She gave up sugar in tea and coffee due to a family history of diabetes.
She also prioritizes delegation, limits screen time, and builds a supportive work environment to reduce stress.
“Type A personalities like mine are at risk for hypertension and heart issues. I’m learning to stay calm and mindful.”
Sleep: The Silent Healer
Sleep is another major pillar of wellness.
“No matter how busy the day, I prioritize sleep,” says Dr. Tayal. “Lack of sleep leads to fatigue and weakens immunity.”
He maintains a nighttime routine with limited screen time, blackout curtains, and reading before bed to improve sleep quality.
Mental Health Matters—Especially for Doctors
Doctors are not immune to stress. In fact, their high-pressure jobs make mental health even more crucial.
“I disconnect when I can—10 minutes of breathing exercises, music, or gardening can really help,” Dr. Tayal says.
More doctors are speaking up about the importance of mental health and normalizing the need to seek help. It’s not a sign of weakness—it’s a path to resilience.
Preventive Care: A Habit, Not a Reaction
“Preventive care is part of my routine,” Dr. Tayal adds. “I don’t miss screenings or vaccinations. You can’t help others if you don’t take care of yourself.”
This aligns with WHO’s “Be Healthy, Be Mobile” initiative, which promotes proactive healthcare through regular checkups and timely medical attention.
The Bottom Line
Whether it’s a short workout, a balanced meal, or turning off devices before bed, the small, consistent habits doctors live by are the same they recommend to others. Their own lifestyles reflect that health is not an occasional goal—but a daily practice.
As WHO guidance for 2025 emphasizes, a healthy life is built through small, steady decisions. And who better to lead by example than those who help others stay healthy every day?
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