It’s high time we Indians redefine movement. But why do we need to rethink something so fundamental? If we truly understood the art of movement, the rates of obesity and lifestyle diseases wouldn’t have skyrocketed over the past decade. Before redefining movement for Indians, let’s first understand why it’s so urgent.
The average Indian lifestyle is far from healthy. Most of us barely move, let alone stay active. Food delivery apps like Zomato and Swiggy bring meals to our doorstep (and data shows that most orders are either unhealthy or unhygienic). On top of that, quick commerce companies like Zepto, Blinkit, and Instamart have made everything from groceries to household items available within 10 minutes. These conveniences, while tempting, are making us forget how to move.
With such luxury at our fingertips and the average Indian working 70–100 hours a week, it’s no surprise that people struggle to find time for movement. To make matters worse, many people now equate walking with exercising. While walking is healthy, it isn’t sufficient on its own for long-term fitness. This mindset across generations makes redefining movement not just important, but essential.
Step 1: Ask Yourself, “Why?”
The first step in redefining movement is to ask yourself a simple question: Why do YOU want to be active? Be brutally honest with yourself.
For example, I began my fitness journey because I was insecure about my body and had an unhealthy relationship with food. Recognizing the root cause of my dissatisfaction helped me stay consistent. Once you identify your reason, write it down. Put it on your wall, your vision board, or anywhere that will remind you of your goal daily.
Step 2: Fix a Time and Build a Routine
Choose a fixed time for your daily movement—whether it’s in the morning (preferable, as you can dedicate more time) or in the evening. Stick to this time consistently for at least six months. Building a routine around this time slot is key to creating discipline and developing muscle memory.
Step 3: Gradual Progression
Start small, but don’t stay stagnant. Over time, increase the intensity of your movement. If you swim, add more laps. If you run, aim for a quicker 5K time. At the gym, progressively lift heavier weights. If you play sports, incorporate new drills. Challenging yourself is crucial as it motivates you to stay on track and helps build long-term consistency.
Step 4: Redefine the NRH System (Nutrition, Rest, Hydration)
Movement cannot exist in isolation. Nutrition, rest, and hydration (NRH) form the foundation of any fitness journey. I’ve detailed this system in my blog “Defining a Healthy Lifestyle for Indians.” Proper NRH is essential to complement your movement efforts.
Step 5: Eliminate Negative Habits
To embrace your new definition of movement, some habits need to go. This includes excessive drinking, smoking, and ordering from apps like Zomato and Zepto. Instead, try cooking nutrient-dense meals at home and walking to pick up your groceries. Small changes like these can have a big impact over time.
The key difference between movement today and a decade ago is intentionality. Intentional movement isn’t just about exercise; it’s about being aware, purposeful, and kind to your body. As my dad says, “If you treat your body like trash, one day it’ll give trash back to you.”
Redefining movement is about taking that first step and then repeating it for 20–30 days until it becomes second nature. Once you get started, you’ll see that it’s not as hard as it seems. The journey to better movement is a journey to a healthier, more fulfilling life.
