Reliance Foundation Chairperson Nita Ambani, at 61, is inspiring women worldwide by sharing her fitness journey and workout routine in a new video. Released on International Women’s Day, the video highlights her dedication to health and well-being, proving that age is just a number when it comes to staying fit and active. The video encourages women to prioritize self-care and embrace a strong and healthy lifestyle.
Nita Ambani’s Message: Prioritize Health and Well-being
Nita Ambani emphasizes the importance of women taking care of their bodies, particularly as they enter their 50s and 60s. She notes that after the age of 30, women experience a decline in muscle mass, bone density, balance, and overall strength. This makes it crucial to prioritize fitness and nutrition to maintain an active and fulfilling life. Nita encourages women to dedicate at least 30 minutes, four times a week, to self-care and exercise. “When you take care of yourself, you unlock your potential. Strength makes you unstoppable,” she declares.
A Glimpse into Nita Ambani’s Fitness Routine
Nita Ambani’s fitness routine is a blend of various activities that keep her strong, flexible, and energetic. Her routine includes:
- Gym Workouts: Nita works out in the gym 5-6 days a week, focusing on different body parts each day. This includes leg days (her favorite!), upper body, and back exercises.
- Yoga and Core Strengthening: Yoga and core strengthening exercises are a daily part of her routine, promoting flexibility, balance, and stability.
- Swimming and Aqua Workouts: On some days, Nita enjoys swimming and aqua exercises, which provide a full-body workout with low impact on the joints.
- Dance: Nita incorporates dance into her routine, enjoying intensive dance sessions that provide cardio and improve coordination. Having practiced Bharatnatyam since the age of six has given her a strong foundation.
- Walking: When she cannot do her regular exercises or when traveling, Nita walks 5,000-8,000 steps to stay active.
Nita Ambani’s Vegetarian Diet
Nita Ambani follows a balanced vegetarian diet, focusing on organic and nature-based foods. Key aspects of her diet include:
- High Protein Intake: Protein is a crucial part of her diet to support muscle health and overall strength. Clinical nutritionist Rakshita Mehra recommends women in their 60s consume 1-1.2g of protein per kg of body weight to combat age-related muscle loss.
- Avoiding Sugar: Nita strictly avoids processed sugar and sugar substitutes, which helps maintain stable energy levels and prevents weight fluctuations.
- Mindful Eating: Nita believes in mindful eating, focusing on well-balanced meals that provide essential nutrients.
- Organic and Natural Foods: She prefers organic and nature-based foods, ensuring she consumes clean and wholesome meals.
- Beetroot Juice: Nita includes beetroot juice in her daily diet. Beetroot juice helps improve blood flow, enhances stamina, and lowers blood pressure. It’s also a great source of antioxidants.
The Importance of Self-Care for Women Over 60
Nita Ambani’s message resonates with women, especially those over 60, highlighting the significance of self-care. As women age, they experience several physiological changes, including:
- Muscle Loss: Women can lose 3-8% of muscle mass per decade after the age of 30, which accelerates as they age.
- Decreased Bone Density: Bone density decreases, increasing the risk of fractures and osteoporosis.
- Reduced Balance and Mobility: Balance and mobility decline, making it essential to engage in activities that improve stability and coordination.
- Lowered Metabolism: Metabolic rate decreases, leading to weight fluctuations and reduced endurance.
To counteract these effects, Nita Ambani advises women to prioritize regular exercise, a balanced diet, and self-care activities that promote overall well-being.
Expert Tips for Women’s Fitness After 60
Clinical nutritionist Rakshita Mehra offers additional tips for women in their 60s to tailor their fitness and nutrition:
- Prioritize Muscle Strength: Regular workouts combined with adequate protein intake are essential to combat muscle loss.
- Joint Care: Include anti-inflammatory foods and Omega-3s to support mobility and reduce stiffness.
- Mindful Portion Control: As metabolism slows, portion control and nutrient-dense meals help maintain a healthy weight.
- Stay Hydrated: Older adults often overlook hydration, leading to fatigue and digestive issues. Maintaining electrolyte balance is crucial.
- Monitor Nutrient Deficiencies: Vitamin B12, iron, and Omega-3s are often low in vegetarian diets, so supplementation may be necessary.
Nita Ambani: An Inspiration for All Ages
Nita Ambani’s dedication to fitness and well-being serves as an inspiration for women of all ages. Her message is clear: self-care is not a luxury but a necessity. By prioritizing their health, women can unlock their potential, embrace life to the fullest, and remain unstoppable at any age. Her commitment to a healthy lifestyle serves as an inspiration for many, proving that with dedication and the right approach, anyone can achieve their fitness goals.
Nita Ambani’s routine is a testament to the fact that staying active and healthy is achievable at any age. Her approach is not about fighting age but about owning it and making the most of every day.
