How I Keep Healthy: Movement Is Medicine
Apollo Hospitals Consultant Orthopedic Sports Medicine Specialist Dr. According to Ravi Teja Rudra Raju, fitness is not a crash course or a quick fix. It is a carefully designed daily program rooted in science, refined through discipline, and maintained with consistency. The same principles he uses to heal patients also guide the way he trains, eats, moves and recovers.
Morning: Mobility before muscles
The day starts early. By 5 a.m., hydration and soft joint activation set the tone. The first 20 minutes are devoted to mobility (spine, hips, shoulders), followed by breathing exercises to improve oxygen efficiency and mental focus. “The quality of movement determines long-term joint health,” he says. “I see mobility as medicine.” Only after this foundation does strength or endurance come into play.
Purposeful education
Dr Ravi Teja’s main fitness blog takes about an hour. Strength days focus on muscle balance and joint protection using functional movements, bodyweight resistance, and core stability exercises. Cardio days alternate between stair climbing, brisk walking and endurance track training. He trains outdoors whenever possible. He says mountain hiking is unique. “It challenges balance, stamina and mental toughness all at once.”
Food is fuel, not reward
Nutrition is structured, simple and realistic. “Breakfast is heavy on protein (eggs, nuts, seasonal fruits) to support muscle repair. Lunch balances lean protein, vegetables and whole grains to sustain long clinical hours. Dinner is light and early, supporting digestion and sleep. Processed foods and excess sugar are avoided. Hydration is non-negotiable.”
Movement during the work day
Despite a busy surgical schedule, prolonged sitting is avoided. Between consultations, he walks consciously, stretches, and corrects his posture. “Doctors often neglect their own posture,” he notes. “I do microcorrections throughout the day.” He believes these small interventions prevent long-term damage.
Recovery is part of education
Evenings are deliberately calm; gentle stretching or a recovery walk to relieve surgical tension. Sleep is protected, seven hours is targeted for muscle repair and hormonal balance. He insists recovery is not optional. This is basic.
Long Game
His philosophy is refreshingly simple. “You don’t need expensive equipment,” he says. “Walk daily, build strength gradually, stretch consistently, and respect recovery. The body thrives with regular movement.”
A dedicated mountain hiking enthusiast, Dr. Ravi Teja considers nature as the best gym and discipline as the real instructor. Her routine is proof that even in high-pressure professions, health is built quietly, daily, and by design.
