- By Bornika Das
- Tue, 08 Jul 2025 07:50 PM (IST)
- Source:JND
In a country as diverse and dynamic as India, building and maintaining healthy habits often presents unique challenges. Despite a growing awareness around wellness, fitness and mental health, many Indians find it difficult to stay consistent with routines that support long-term wellbeing. Cultural norms, busy urban lifestyles, family obligations, and a “hustle” mindset can all create barriers to regular self-care practices. Even when people start with enthusiasm, joining gyms, following diets or taking up yoga, the momentum often fades due to a lack of time, motivation or the right support system.
There is a tendency to prioritise work, education and family over personal health until a problem arises. Additionally, misinformation, short-term fixes, and social pressure to follow trendy routines can lead to burnout and confusion, rather than meaningful progress. To truly adopt healthy habits, Indians need a more sustainable, personalised approach, one that fits into their daily lives and respects their cultural realities, while also promoting mental and emotional balance. In conversation with The Daily Jagran, Dr. Yashawant Kumar – Founder and CEO, Benefic Nutrition, shares tips and tricks to follow a wellness routine.
How To Start A Routine For Wellness?
Make Small Changes First: Take one day at a time. Instead of a drastic diet change, start with one healthy meal a day and one healthy habit a day. This could be a 20-minute walk
Incorporate Habit Stacking In Your To-Do List: Pair a new habit with an existing one—take your vitamins right after brushing your teeth.
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The Supplement Confusion And What Actually Works
Nowadays, if we walk into any pharmacy or scroll through Instagram, we’re bombarded with pills promising better immunity, glowing skin, and endless energy. But how many of them do we really need? From multivitamins to exotic superfoods, it’s hard to know what’s necessary which makes us feel overwhelmed and we either end up taking none or purchase it all only to find them lying in a corner of our house. The biggest risk? Many take supplements without testing for deficiencies, leading to wasted money or even harm.
Dr. Yashawant Kumar states ways to make the most use of supplements by listing the following points:
Prioritise a simple test first, supplement later. A simple blood test (like for vitamin D or B12) tells you what you need.
Stick to basics: Most Indians benefit from vitamin D, B12, and iron—focus on these before jumping on trends.
Healthy Habits For Wellness (Image Credits: Canva)
The Barrier Of “It’s Too Expensive”
Organic foods, gym memberships and high-quality supplements aren’t cheap. For many, wellness feels like a privilege. Whereas the reality check remains that good health shouldn’t be a luxury, yet many affordable options (like local millets or home workouts) are overlooked. We waste money on quick fixes (like fancy detox teas) instead of investing in long-term solutions.
Dr. Yashawant Kumar asks to shift people’s focus to the following:
Budget-friendly swaps: Replace expensive protein powders with peanuts, paneer, makhanas or sprouts.
Utilise Free resources matter: YouTube yoga, walking, and homemade meals cost nothing but deliver big results. Just because they’re free doesn’t mean they’re ineffective.
"I Don’t Have Time" – The Busy Indian’s Dilemma
Between office, traffic, and family duties, who has time for meal prep or workouts? The result? We overcomplicate wellness and become victims of unhealthy quick fixes. You don’t need a 1-hour workout; 15 minutes of daily movement still helps. Convenience wins - If healthy choices aren’t easy, we won’t stick to them.
Here are the ways to fix it:
Smart Meal Preps: Cook dal and rice in bulk; add veggies daily for variety. Try quick recipes like vegetable oats - they take an equal amount of time as 2-minute noodles.
Sneak in movement: Skip Lift and Take the stairs, do squats while brushing, or walk during calls.
ALSO READ: Why Are These 6 Indian Superfoods Making A Comeback In The Modern-Day Diet?
The Motivation Trap – Why Our Willpower Fails
Motivation comes and goes; relying on it means most wellness plans fail within weeks. Discipline is the key to motivation. Successful people don’t feel like working out; they just do it. They show up for themselves every single day! Social accountability also helps. Joining a group (like a walking club or diet WhatsApp group) keeps you on track.
Dr. Yashawant Kumar shares tips as what can be done to maintain wellness:
The 2-day rule: Never skip a habit two days in a row. Miss yoga Monday? Do it Tuesday no matter what.
Track progress: A simple notebook or app to log meals, steps, or supplements keeps you honest. Stick your health calendar in your nearest vicinity and track your discipline!
Wellness isn’t hard - we make it! We aren’t lazy, we’re just stuck in a system that makes healthy living harder than it needs to be. But small, practical changes can be made. Overcome your perfection paralysis and focus on consistency. The best routine is the one you can stick to.