On International Women’s Day 2025, Nita Ambani, Chairperson of the Reliance Foundation, shared an inspiring video revealing her personal diet and fitness routine, urging women to prioritize their health and well-being. At 61, she emphasizes that self-care isn’t a luxury, but a necessity, and encourages women of all ages to dedicate time to their health. Her message is clear: prioritize yourself and embrace a lifestyle that nurtures both body and mind.
Nita Ambani’s Inspiring Fitness Routine
Nita Ambani’s fitness journey blends discipline with a passion for movement. Having practiced Bharatanatyam since the age of six, she credits the dance form for her strong foundation. However, her fitness routine extends beyond dance, incorporating a variety of activities to maintain her physical and mental well-being.
A Varied Workout Regimen
Her weekly workout routine is a mix of different exercises:
- Leg Workouts: “Leg days are my favorite,” she says, emphasizing the strength she gains from them.
- Upper Body Strength Training: This helps maintain overall fitness and muscle tone.
- Core Exercises: Essential for stability and balance.
- Yoga: For flexibility and strength.
- Mobility Drills: To improve range of motion and prevent injuries.
- Swimming and Aqua Exercises: These low-impact activities provide a full-body workout while being gentle on the joints.
- Dance: She dedicates some days to an hour of dance, showcasing her passion for staying active and making exercise enjoyable.
- Walking: When traveling or with limited options, she walks 5,000-7,000 steps daily to stay active.
Nita Ambani works out 5-6 days a week, focusing on different muscle groups each day. This variety keeps her motivated and ensures overall well-being, covering everything from balance and flexibility to metabolism and endurance.
The Importance of Regular Exercise for Women Over 30
Nita Ambani advises women to take care of their health and bodies, especially in their 50s and 60s. She notes that after the age of 30, women lose approximately 3-8% of muscle mass per decade, which accelerates as they age. This can lead to a decrease in muscle, bone density, balance, mobility, and strength, as well as a decline in metabolism and endurance. Regular exercise helps combat these effects, maintaining energy levels and overall health.
Nita Ambani’s Vegetarian Diet
Nita Ambani also highlights the importance of nutrition in her daily routine. She follows a balanced, predominantly vegetarian diet, focusing on organic, nature-based foods.
Key Elements of Her Diet
- Vegetarian Focus: Her diet is rich in fruits, vegetables, grains, and legumes.
- Organic and Natural Foods: She emphasizes consuming foods that are as close to their natural state as possible.
- Protein Intake: Nita stresses the importance of protein to support muscle strength, complementing her active lifestyle.
- Avoiding Sugar and Artificial Sweeteners: She completely avoids sugar and sugar substitutes.
- Warm Water and Lemon: She starts her day with a glass of warm water and lemon.
- Beetroot Juice: She drinks beetroot juice daily for its numerous health benefits, including improved blood flow and lower blood pressure.
- Green Vegetables: She eats boiled green vegetables for lunch every day. She also prefers eating vegetable soup every day which she believes slows down ageing.
- Light Dinner: Nita prefers a light but rich-in-health dinner filled with some green vegetables, sprouts, and soup.
- Fruits: Nita always prefers fruits in between her meals, as it’s a vital part of her diet plan.
Benefits of Her Dietary Choices
- Provides Essential Nutrients: Her vegetarian diet ensures she gets a wide range of vitamins and minerals.
- Helps Maintain a Healthy Weight: Focusing on whole, unprocessed foods helps in weight management.
- Reduces the Risk of Chronic Diseases: A plant-based diet is associated with a lower risk of heart disease, type 2 diabetes, and certain cancers.
The Power of a Balanced Diet
Nita Ambani emphasizes that it’s not just about lifting weights; it’s about building the stamina and energy to handle daily life with ease. She believes that staying fit is less about fighting age and more about owning it.
The #StrongHERMovement
Nita Ambani’s empowering message calls on women of all ages to take charge of their health and well-being. Through the #StrongHERMovement, she encourages women to embrace fitness as a source of confidence, resilience, and empowerment. She urges women to dedicate just 30 minutes a day, four times a week, to themselves.
Key Messages of the #StrongHERMovement
- Prioritize Self-Care: Nita reminds women to prioritize themselves and show up for their health.
- Embrace Fitness: She encourages women to view fitness as a source of confidence and empowerment.
- Small Steps, Big Impact: She emphasizes that even small amounts of exercise can make a significant difference.
- Age is Just a Number: She proves that it’s never too late to start focusing on health and well-being.
Expert Insights on Nita Ambani’s Routine
Nita Ambani’s fitness trainer, Vinod Channa, emphasizes the importance of personalized nutrition plans and regular eating intervals for effective weight loss. He advises performing abs workouts after working on large muscles for faster results. A combination of targeted exercises, a balanced diet, and overall body fat reduction is crucial for toning abs effectively. He also suggests that eating enough at regular intervals is much better than eating light or bloating your stomach after long gaps to keeps your metabolism at work.
Conclusion: Inspiration for a Healthier Lifestyle
Nita Ambani’s message on International Women’s Day serves as an inspiration for women to prioritize their health and well-being. Her fitness and diet routine demonstrates that with dedication and a balanced approach, it’s possible to stay strong, energetic, and unstoppable at any age. By embracing her principles of regular exercise, a healthy diet, and self-care, women can empower themselves to lead healthier and more fulfilling lives.
