Milind Soman, who turned 59 in November 2024, continues to be a prominent figure in the world of fitness, consistently demonstrating that age is no barrier to maintaining an active and healthy lifestyle. The Indian actor, model, and fitness enthusiast, known for his disciplined approach, advocates for a simple yet highly effective routine that shuns fads and embraces natural living.
The Core Philosophy: Simplicity and Consistency
Soman’s fitness philosophy revolves around listening to his body, maintaining a positive mindset, and incorporating physical activity as a daily, enjoyable part of life rather than a strenuous goal. He emphasizes that fitness doesn’t require expensive gym memberships or complex equipment. Instead, his routine prioritizes consistency and regularity, focusing on building inner strength.
Daily Movement and Outdoor Activities
A significant aspect of Soman’s routine is daily physical activity, often undertaken outdoors. He is a proponent of low-impact exercises that boost cardiovascular health, such as running, cycling, and walking. Soman is frequently seen engaging in these activities, preferring outdoor spaces over gyms. He has completed challenging feats like a 330-kilometer run in three days and a 558-kilometer journey on foot and cycle from Mumbai to Goa, showcasing his endurance. He also incorporates yoga for flexibility and mental peace. Even while traveling or in snowy conditions, Soman makes sure to get his daily dose of movement, often starting his day with just 5 minutes of activity, including push-ups.
The “Fight Lazy” Movement
Soman openly admits to feeling lazy like anyone else, which led him to champion the “Fight Lazy” movement. His approach to overcoming this challenge is to choose exercises one doesn’t hate and to start with even a few minutes of activity. He believes that even one minute of daily exercise can be transformative and encourages people to challenge themselves gradually.
Milind Soman’s Diet: Natural and Unprocessed
Complementing his active lifestyle, Soman follows a clean and natural diet, steering clear of processed and overly refined foods. His eating habits emphasize fresh, local, and unprocessed ingredients. He believes in mindful eating and avoids extreme dieting or calorie counting, focusing instead on balance.
A Typical Day of Eating
Soman’s daily diet is meticulously planned yet simple:
- Morning Hydration: He starts his day by drinking half a liter of room-temperature water.
- Breakfast: Around 10 a.m., his breakfast typically consists of nuts and a variety of seasonal fruits, such as papaya and melon. He has mentioned consuming a significant amount of fruit, sometimes up to three kilograms, including 5-6 mangoes and 6 bananas. He generally avoids tea or coffee, preferring fruit juice as his first drink.
- Lunch: Usually at 2 p.m., lunch is a wholesome meal of rice or chapatis with dal and plenty of fresh, local vegetables. He often adds two teaspoons of homemade ghee to his meals. The ratio he aims for is one part dal/rice to two parts vegetables.
- Snacks: Soman keeps his snacks light, often opting for a cup of black tea sweetened with jaggery.
- Dinner: Dinner is early, around 7 p.m., and usually includes a plate of vegetables, bhaji, or khichdi.
- Occasional Non-Vegetarian Food: While primarily following a vegetarian diet, Soman occasionally consumes a small amount of chicken, mutton, or eggs, but only about once a month.
- Avoiding Processed Foods and Alcohol: He strictly avoids processed foods and rarely consumes alcohol, perhaps only once or twice a year. He also avoids fried food.
Intermittent Fasting
More recently, Soman has incorporated intermittent fasting into his routine, practicing a 16-hour fasting window followed by an 8-hour eating window. He reports feeling more energetic with this approach.
Beyond Physicality: Holistic Wellness
Soman’s approach to health extends beyond just physical exercise and diet. He stresses the importance of adequate sleep and rest days for recovery. He views fitness as a lifestyle, not merely a goal, and maintains a positive mindset. This holistic view emphasizes respecting food, maintaining mental peace, and embracing the joy of movement daily. His dedication to self-care and consistent habits over many years are key to his “ageless” physique and inspiring journey.
