On International Women’s Day, Nita Ambani delivered a powerful message urging women to prioritse their health and well-being. In a video shared on Instagram, she unveiled her fitness routine, proving that it’s never too late to start focusing on self-care.
Nita said in the video by Her Circle: “It’s not about fighting age; it’s about owning it. If I can do this, so can you.”
Ambani shares that she follows a disciplined fitness routine to maintain strength, flexibility, and overall wellness.
- Exercise Routine: She works out 5-6 days a week, focusing on leg workouts, upper body strength, core stability, and back exercises.
- Mobility & Flexibility: Yoga, stretching, and core workouts form an essential part of her routine.
- Cardio & Endurance: She enjoys swimming, aqua exercises, walking 5,000-7,000 steps daily, and Bharatanatyam, a dance form she has practiced since childhood.
- Mental Well-Being: She believes that fitness is not just about lifting weights but also about having the energy to keep up with daily life.
Ambani said, “Leg days are my favourite.” (Source: Her Circle/Instagram)
As a vegetarian, Ambani said she follows a clean and natural diet, focusing on organic foods, plant-based proteins, and balanced meals.
“After the age of 30, women lose about 3-8% muscle mass per decade, and this accelerates as we age. We lose muscle, bone density, balance, mobility, and strength. Our metabolism and endurance goes down,” she added.
Ambani said, “Leg days are my favourite. I have the strong legs of a dancer. I have been practising Bharatanatyam since I was 6 years old, but I like to mix it up. Legs, upper body, back—each day focuses on a different part. I work out 5-6 days a week.”
According to clinical nutritionist Rakshita Mehra, Cloudnine Group of Hospitals, Noida, women in their 60s must tailor their fitness and nutrition based on their unique needs.
Story continues below this ad
✅ Prioritise Muscle Strength: Regular workouts combined with protein intake (1-1.2g per kg body weight) help combat age-related muscle loss (sarcopenia).
✅ Joint Care is Crucial: Include anti-inflammatory foods and Omega-3s to support mobility and reduce stiffness.
✅ Mind Portion Control: As metabolism slows, portion control and nutrient-dense meals help maintain healthy weight balance.
✅ Stay Hydrated: Older adults often overlook hydration, leading to fatigue and digestive issues. Maintaining electrolyte balance is essential.
✅ Monitor Nutrient Deficiencies: Vitamin B12, iron, and Omega-3s are often low in vegetarian diets—supplementation may be necessary.
Ambani’s inspiring message serves as a reminder for women everywhere: Self-care is not a luxury—it’s a necessity. “Just 30 minutes a day, four times a week can make a difference,” she said.