How to stay healthy with your work

Four professionals, who have physically demanding jobs, tell us how they stay healthy.

MILIND BHARAMBE, Joint CP (traffic), 44

I joined the Maharashtra cadre in 1997 and have served the force in Ahmednagar, Kolhapur, Naxalite prone Gondia, Sangli, BrihanMumbai, Nasik Rural. Currently, I work as the joint commissioner of police (traffic) in the city. My job is highly stressful, and exercising for me, over the years, is the biggest stress buster. It eases the tension of my job. I have achieved a black belt in karate and have also completed a commando course. For many years, I was cross-training and then reached a plateau. So, I took to the gym eight years ago. I spend an hour-and-a-half, five days a week doing cardio and weights to build muscle. Once I am done with my routine, I feel confident and ready for the day ahead. As far as my diet goes, I eat food that’s low on oil and spices and high on protein. I spend over 10 hours a day at work and I credit my strong fit ness regime and balanced diet in helping me stay grounded during the strenuous hours on the Mumbai roads, sometimes.

VISHALA KHURANA, Independent music teacher, 26

I have been a music teacher for the last seven years and a lot of my work is with children between the ages of 1.5 years and 15.Teaching children between the ages of two to eight, however, can take a physical toll. It’s not a sit-down class. You have to teach through movement because it is easier for children to absorb the beat if they feel it. On an average, I spend five hours a day with kids, and I have to keep my energy up at all times because if my energy drops, the energy of the class drops. So, I go to the gym regularly. I spend 20-25 minutes of cardio and another 20 minutes toning with weight training and ab crunches. I don’t consume fried food and avoid carbs at night as much as I can. Weekends, however, I like to indulge. Since I am an asthmatic, I practise anulom vilom and bhastrika pranayama every day. I work with the bija mantra to balance my chakras. Music helps me stay attuned, which helps my overall wellbeing.

RISHABH KAPUR, Pilot, 36

I have been flying the Airbus 320 for the last 15 years. And there hasn’t ever been a fixed routine ever. But the need to be fit is imperative in our profession. In fact, we have an annual intensive medical check-up and it gets harder once we cross 35, where they end up checking all the parameters of the body. When we pilots are on the night shift and have to spend many hours at a hotel, most of us spend all our free time inside the gym. Doctors recommend that walking is the best medicine. But I like to enjoy my exercise and most often it is me indulging is some sport or the other. I play cricket and tennis on alternate days for a few hours. It makes me sweat and keeps my spirits up. I climb the stairs whenever I can. In my profession, maintaining the right posture is important. Aside from going on short walks, to open up the back, whenever I am sitting down for long hours (on the flight), I also do a reverse stretch every morning. Maintaining a healthy diet is essential. We can’t go without eating for long hours, neither can we be too full before flying. I eat small meals and consume a plate of fruits in the morning, and ensure that my intake of salt and sugar is adequate. I get a weekly off and hope that I do not have to leave my bed. But my eight-year-old son enjoys playing soccer and I end up burning more calories with him.

DR ASHISH CONTRACTOR, Rehabilitation and sports medicine specialist, 44

I have been working in the field of sports medicine for the last 17 years. And most of my job entails working with patients in two categories -those who have a cardiac ailment and those recovering from a neurological condition. My work in the hospital that stretches over 10 hours keeps me on my feet. So, I rely on a fairly balanced diet that does not lean towards any fad. You could almost call it boring. Maybe it’s closest to what our grandparents recommended -everything in moderation. My fitness regime largely entails running for an hour, five days a week. The days I skip my run, I club cycling with some strength training. I swim and play tennis occasionally. Regular exercise allows me to focus better on my job. Since it involves prescribing exercise for patients, I literally practise what I ch. The mantra is consistency. It’s doing a seemingly mun ane routine repeatedly for a lifetime which guarantees success and not a short term flash-in-the-pan routine. I believe that you will only succeed in the long-term when you start feeling bad on the days you don’t exercise, as opposed to feeling good on the days you do. It is a lot like brushing your teeth, if you think about it.