On International Women’s Day 2025, Nita Ambani, the chairperson of the Reliance Foundation, shared her personal fitness routine and diet in a video message, launching the #StrongHERMovement and inspiring women to prioritize their health and well-being, regardless of age. At 61, Ambani emphasizes that “It’s not about fighting age; it’s about owning it,” encouraging women to dedicate just 30 minutes a day, four times a week, to fitness. She reminds women that after the age of 30, they lose about 3-8% muscle mass per decade, and this accelerates as they age and highlights the importance of staying active and healthy.
Nita Ambani’s Fitness Philosophy: Owning Age, Not Fighting It
Nita Ambani’s fitness journey is centered around the philosophy of embracing age and prioritizing well-being, rather than trying to defy the natural aging process. She underscores the importance of maintaining energy and stamina to cope with daily life, including keeping up with her grandchildren. Her message encourages women to take time for themselves and prioritize their health, emphasizing that it’s never too late to start.
The Importance of Prioritizing Women’s Health
Ambani highlights the critical need for women to prioritize their health, especially as they age. She notes that after 30, women experience a decline in muscle mass, bone density, balance, mobility, and strength. This decline can impact metabolism and endurance, making it essential for women to focus on maintaining their physical well-being.
Nita Ambani’s Comprehensive Fitness Routine
Nita Ambani’s fitness regimen is a blend of discipline and passion, incorporating a variety of activities to maintain both physical and mental health. Her routine includes:
- Bharatanatyam: Having practiced this classical Indian dance form since the age of six, Ambani credits it with giving her strong legs.
- Strength Training: She works out 5-6 days a week, focusing on different parts of the body each day, including legs, upper body, and back.
- Yoga, Core Exercises, and Mobility Drills: These are key components of her daily routine, enhancing flexibility and core strength.
- Swimming and Aqua Exercises: She incorporates these activities into her regimen for their cardiovascular benefits and low-impact nature.
- Dancing: Ambani dedicates some days to an hour of dance, reflecting her passion for staying active and enjoying the process.
- Walking: When traveling or with limited options, she walks 5,000-7,000 steps to stay active.
Leg Days: A Favorite
Nita Ambani has been practicing Bharatanatyam since she was 6 years old. She says that leg days are her favorite because she has the strong legs of a dancer.
Nita Ambani’s Balanced Vegetarian Diet
Nita Ambani follows a balanced vegetarian diet that focuses on organic, nature-based foods. She emphasizes the importance of protein intake and strictly avoids sugar and sugar substitutes.
Key Aspects of Her Diet
- Vegetarianism: She adheres to a vegetarian diet, which she believes helps prevent chronic illnesses and cardiovascular diseases.
- Organic and Nature-Based Foods: Her diet is rich in whole, unprocessed foods that nourish the body and support energy levels.
- Protein Intake: She emphasizes the importance of consuming enough protein to support muscle strength and overall health.
- Sugar Avoidance: She avoids sugar and artificial sweeteners, focusing on natural sources of sweetness.
- Beetroot Juice: Nita Ambani drinks beetroot juice every day. Beetroot juice is rich in vitamins (A, C, K, and folate), minerals (iron, calcium, magnesium), and antioxidants. Supports digestive health. Lowers cholesterol and supports healthy blood pressure. Supports weight management by promoting satiety and reducing cravings.
- Green Vegetables: Nita Ambani eats boiled green vegetables for lunch every day and vegetable soup, which she believes slows down ageing. Green vegetables are rich in vitamins (A, C, K, and folate), minerals (iron, calcium, magnesium), and antioxidants. Supports digestive health. Lowers cholesterol and supports healthy blood pressure. Supports weight management by promoting satiety and reducing cravings.
The #StrongHERMovement
To mark the fourth anniversary of Her Circle, an inclusive digital platform for women in India, Nita Ambani launched the #StrongHERMovement. This initiative aims to remind women worldwide to prioritize their health and well-being, encouraging them to become stronger every day.
Her Circle: An Inclusive Digital Platform
Founded by Nita Ambani, Her Circle is described as “an inclusive, collaborative, diverse, interactive, socially-conscious digital movement for the women of India.” The platform provides a space for women to connect, share their stories, and access resources related to health, wellness, and personal development.
Nita Ambani’s Overall Health and Fitness Tips
In addition to her specific fitness routine and diet, Nita Ambani emphasizes the following for maintaining overall health and fitness:
- Consistency: She highlights that consistency is key to achieving health goals, encouraging women to make fitness a regular part of their lives.
- Mindful Nutrition: She stresses the importance of mindful nutrition, focusing on clean, whole foods that nourish the body.
- Mental Well-being: Ambani believes that exercise keeps her in a positive frame of mind, releasing endorphins and reducing stress.
- Hydration: Nita Ambani makes it a priority to stay hydrated throughout the day to boost metabolism and improve digestion.
- Avoid Processed Foods: Preserved fats are loaded with unhealthy fats, added sugars, and preservatives that are unhealthy.
- Regular Eating Intervals: Nita Ambani eats every two hours to keep her metabolism active and prevent overeating.
Nita Ambani’s Weight Loss Journey
Nita Ambani has also shared her weight loss journey. Inspired by her son Anant Ambani’s struggle with obesity, she committed herself and lost 18 kilograms.
Weight Loss Strategies
- Healthy Eating: She embraced a diet rich in fresh fruits, vegetables, leafy greens, and traditional Gujarati ingredients.
- Regular Meals: She adhered to regular, balanced meals, including a modest dinner of lentils, roti, and dal.
- Dance and Yoga: Nita integrated Bharatanatyam dance and yoga into her routine.
- Cardio: Nita does cardio exercises to strengthen the heart muscle, lower bad cholesterol levels, and increase good cholesterol levels, burn calories, increases metabolism, promote fat-burning, release endorphins, boost energy levels, and stimulate bone density and strength.
Expertise
Nita Ambani, as the chairperson of the Reliance Foundation and a prominent figure in business and philanthropy, demonstrates expertise in health and wellness through her personal journey and advocacy for women’s health. Her commitment to fitness, balanced diet, and overall well-being, combined with her efforts to promote these values through initiatives like the #StrongHERMovement and platforms like Her Circle, showcase her experience and understanding of the importance of a healthy lifestyle.
