In India, more people are now trying to live healthier lives. While many join gyms or try to stay active, experts say it’s equally important to focus on overall well-being—both physical and mental. Hence, sometimes, a small change can make a big difference. Even something as simple as taking a walk in the park, cycling around your neighbourhood, or playing a game of cricket with your friends can positively impact your health. So, how do we take that first step? This World Health Day, we got in touch with experts who explain how and why you must start your fitness journey today.

“Fitness Is Not Optional,” Says Expert

Dr Pradyumna Tembhekar, a sports medicine and orthopaedic physician, believes that fitness is often one of the most overlooked aspects of well-being.

“People often say they don’t have time for fitness—but what they’re really saying is they don’t prioritise it,” Dr Tembhekar explains. “As we enter our 30s and 40s, our metabolism slows down, our bones get weaker, and our energy levels drop. That’s why staying active—even in small ways—is so important.”

According to him, it’s not about hitting perfection. “You just need consistency,” he adds. “Start small—walk every day, stretch in the morning, play badminton with a friend once a week. Gradually, your mindset changes. You become stronger, more focused, and mentally tougher.”

Don't Skip the Basics: Nutrition and Hydration Matters

Being active is just one piece of the puzzle. What we eat and drink also plays a crucial role in our physical and mental health.

Dr Bodhisattva Dass, a physiotherapist with the Kalinga Lancers sports team, says it’s time to rethink how we look at diets. “Your diet is basically the energy you take in every day. It needs to include the right balance of proteins, vitamins, carbohydrates, and other essential nutrients,” he says.

“But don’t forget hydration,” he warns. “If you’re not drinking enough water, your digestion suffers. You may feel bloated, tired, or get random aches and cramps. Something as simple as increasing your water intake can make you feel so much better.”

How Sports Can Build Discipline and Focus

Sports aren't just about physical movement—they’re life teachers too. From time management to discipline, playing a sport can boost personal and professional growth.

“Sports like cricket and table tennis help improve hand-eye coordination, which actually makes daily activities easier and safer,” says Savio D’souza, a fitness coach. “Even simple activities like walking or running can make a big impact. Running, in particular, is great for building endurance, heart health, and muscle strength.”

Playing A Sport Is The Secret Weapon Against Mental Health Issues

Let’s face it—we live in stressful times. But did you know that playing a sport could be one of the best ways to beat anxiety and improve sleep?

Engaging in moderate to high-intensity exercise helps release endorphins, those “happy hormones” that boost mood and reduce stress. It can also regulate your sleep cycle, helping you fall asleep faster and stay asleep longer.

Playing sports like football, cricket, or volleyball can also boost your social life—another proven way to reduce feelings of anxiety and depression. In fact, several studies show that regular exercise can be just as effective as antidepressant medication for some people.

Nasir Ali, Founder and CEO of Gallant Sports, shares that, “We need to create environments that encourage people to move,” he says. “Better infrastructure means more opportunities for people of all ages and abilities to engage in physical activities.”

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