Inside a doctor's daily routine: 8 health habits they swear by
Doctors spend their days treating illnesses, but what do they do to stay healthy themselves? Three leading doctors share the simple daily habits they never compromise on, even during their busiest schedules.
Doctors often remind us to eat nutritious food, exercise regularly, get enough sleep, and manage stress. These recommendations may sound familiar because they are repeated in almost every clinic visit. But have you ever wondered whether doctors follow the same advice themselves?
The answer, according to health experts, is yes. Despite working long hours, handling emergencies, and spending most of their day caring for others, doctors try to build their own lives around healthy routines. They admit they are not perfect and don't always have the luxury of following an ideal schedule. However, they believe that small, consistent habits matter far more than chasing perfection.
Whether it is choosing home-cooked meals over processed food, making time for exercise, protecting sleep, or practising meditation, doctors say these simple routines help them stay healthy enough to care for their patients. Their message is clear: good health isn't built through expensive wellness trends or quick fixes, it is built through everyday choices.
Here's what three doctors say they never compromise on.
- A HEALTHY DIET COMES FIRST
For Dr Rohan Grotra, Consultant – Pediatric Gastroenterology and Hepatology at Madhukar Rainbow Children's Hospital, good health starts on the plate.
He says doctors focus on eating balanced meals rich in fruits, vegetables, proteins, and other essential nutrients while limiting processed foods. According to him, these simple dietary choices provide the body with the nutrition it needs to function well and reduce the risk of lifestyle diseases over time.
Dr. Ajay Gupta, Medical Director at Fortis OP Jindal Hospital and Research Centre, shares a similar approach. Despite a demanding schedule, he prefers home-cooked meals and eats smaller portions throughout the day to maintain steady energy levels.
- MOVEMENT IS NON-NEGOTIABLE
Exercise remains one of the biggest priorities for doctors.
Dr. Grotra recommends at least 30 minutes of physical activity every day to keep the heart healthy and lower the risk of chronic diseases.
Dr. Vikas Mittal, Director - Pulmonologist at CK Birla Hospital, Delhi, takes this a step further by combining cardio with strength training. He cycles whenever possible, includes jogging in his weekly routine, and dedicates four days each week to strength exercises that help maintain muscle mass and overall fitness.
According to the experts, the goal isn't to become an athlete—it is simply to keep moving consistently.
- SLEEP IS AS IMPORTANT AS DIET AND EXERCISE
Many people sacrifice sleep to meet work deadlines or spend extra time on their phones. Doctors say this is one habit worth changing.
Dr. Grotra explains that most physicians aim for seven to eight hours of quality sleep because it allows the body to recover and perform at its best.
Dr. Mittal also avoids screens before bedtime, saying that limiting phone use at night helps improve sleep quality.
Good sleep, they say, strengthens immunity, supports mental health, and improves concentration throughout the day.
- MENTAL WELL-BEING DESERVES DAILY ATTENTION
Doctors know that physical health cannot be separated from mental health.
To manage stress, Dr. Grotra recommends mindfulness, breathing exercises, and taking short breaks during the day.
Dr. Mittal dedicates an hour every day to yoga, pranayama, and meditation, while Dr. Ajay Gupta considers 30 minutes of meditation one of the habits he protects the most, even during hectic workdays.
These practices help reduce stress, improve focus, and build emotional resilience.
- SMALL FOOD HABITS MAKE A BIG DIFFERENCE
Healthy eating isn't only about what doctors eat—it is also about how they eat.
Dr. Mittal finishes dinner before 7 pm whenever possible, starts meals with a bowl of salad, and chooses seasonal fruits instead of desserts to reduce his intake of processed sugar.
These seemingly small decisions, when repeated every day, can support digestion, improve satiety, and help maintain a healthy weight.
- PREVENTION IS BETTER THAN CURE
Doctors don't wait until they become sick to think about their health.
Dr. Grotra says preventive healthcare is an important part of his routine. Regular health check-ups, monitoring vital signs, paying attention to early symptoms, staying hydrated, avoiding tobacco, and limiting alcohol all help reduce the risk of serious illnesses.
The same advice doctors give their patients is something they also try to follow themselves.
- RELATIONSHIPS MATTER TOO
Health is not only about food and fitness.
Dr. Mittal consciously spends quality time with his family every day and regularly meets friends for community activities. Dr. Grotra also believes that strong social connections are essential for overall well-being.
According to the experts, emotional support and meaningful relationships are just as important as physical health habits.
- THE BIGGEST LESSON? BE CONSISTENT, NOT PERFECT
All three doctors agree on one thing: there is no magic formula for good health.
Dr. Ajay Gupta says even doctors struggle to maintain ideal routines because of long hours and demanding responsibilities. What medicine has taught him, however, is that small, consistent habits go a long way.
Dr. Grotra echoes this thought by saying that consistency is far more important than perfection, while Dr. Mittal believes healthy living is simply the result of repeating good habits every single day.
The routines doctor follow are surprisingly simple. They eat balanced meals, stay active, protect their sleep, manage stress, make time for loved ones, and never ignore preventive healthcare. They don't claim to have perfect lifestyles, but they believe these small daily choices are what truly make the biggest difference over time.
Their advice is one that anyone can follow: don't wait for illness to start taking care of your health. The best prescription is often the everyday habits you choose to practice consistently.
Doctors often remind us to eat nutritious food, exercise regularly, get enough sleep, and manage stress. These recommendations may sound familiar because they are repeated in almost every clinic visit. But have you ever wondered whether doctors follow the same advice themselves?
The answer, according to health experts, is yes. Despite working long hours, handling emergencies, and spending most of their day caring for others, doctors try to build their own lives around healthy routines. They admit they are not perfect and don't always have the luxury of following an ideal schedule. However, they believe that small, consistent habits matter far more than chasing perfection.
Whether it is choosing home-cooked meals over processed food, making time for exercise, protecting sleep, or practising meditation, doctors say these simple routines help them stay healthy enough to care for their patients. Their message is clear: good health isn't built through expensive wellness trends or quick fixes, it is built through everyday choices.
Here's what three doctors say they never compromise on.
- A HEALTHY DIET COMES FIRST
For Dr Rohan Grotra, Consultant – Pediatric Gastroenterology and Hepatology at Madhukar Rainbow Children's Hospital, good health starts on the plate.
He says doctors focus on eating balanced meals rich in fruits, vegetables, proteins, and other essential nutrients while limiting processed foods. According to him, these simple dietary choices provide the body with the nutrition it needs to function well and reduce the risk of lifestyle diseases over time.
Dr. Ajay Gupta, Medical Director at Fortis OP Jindal Hospital and Research Centre, shares a similar approach. Despite a demanding schedule, he prefers home-cooked meals and eats smaller portions throughout the day to maintain steady energy levels.
- MOVEMENT IS NON-NEGOTIABLE
Exercise remains one of the biggest priorities for doctors.
Dr. Grotra recommends at least 30 minutes of physical activity every day to keep the heart healthy and lower the risk of chronic diseases.
Dr. Vikas Mittal, Director - Pulmonologist at CK Birla Hospital, Delhi, takes this a step further by combining cardio with strength training. He cycles whenever possible, includes jogging in his weekly routine, and dedicates four days each week to strength exercises that help maintain muscle mass and overall fitness.
According to the experts, the goal isn't to become an athlete—it is simply to keep moving consistently.
- SLEEP IS AS IMPORTANT AS DIET AND EXERCISE
Many people sacrifice sleep to meet work deadlines or spend extra time on their phones. Doctors say this is one habit worth changing.
Dr. Grotra explains that most physicians aim for seven to eight hours of quality sleep because it allows the body to recover and perform at its best.
Dr. Mittal also avoids screens before bedtime, saying that limiting phone use at night helps improve sleep quality.
Good sleep, they say, strengthens immunity, supports mental health, and improves concentration throughout the day.
- MENTAL WELL-BEING DESERVES DAILY ATTENTION
Doctors know that physical health cannot be separated from mental health.
To manage stress, Dr. Grotra recommends mindfulness, breathing exercises, and taking short breaks during the day.
Dr. Mittal dedicates an hour every day to yoga, pranayama, and meditation, while Dr. Ajay Gupta considers 30 minutes of meditation one of the habits he protects the most, even during hectic workdays.
These practices help reduce stress, improve focus, and build emotional resilience.
- SMALL FOOD HABITS MAKE A BIG DIFFERENCE
Healthy eating isn't only about what doctors eat—it is also about how they eat.
Dr. Mittal finishes dinner before 7 pm whenever possible, starts meals with a bowl of salad, and chooses seasonal fruits instead of desserts to reduce his intake of processed sugar.
These seemingly small decisions, when repeated every day, can support digestion, improve satiety, and help maintain a healthy weight.
- PREVENTION IS BETTER THAN CURE
Doctors don't wait until they become sick to think about their health.
Dr. Grotra says preventive healthcare is an important part of his routine. Regular health check-ups, monitoring vital signs, paying attention to early symptoms, staying hydrated, avoiding tobacco, and limiting alcohol all help reduce the risk of serious illnesses.
The same advice doctors give their patients is something they also try to follow themselves.
- RELATIONSHIPS MATTER TOO
Health is not only about food and fitness.
Dr. Mittal consciously spends quality time with his family every day and regularly meets friends for community activities. Dr. Grotra also believes that strong social connections are essential for overall well-being.
According to the experts, emotional support and meaningful relationships are just as important as physical health habits.
- THE BIGGEST LESSON? BE CONSISTENT, NOT PERFECT
All three doctors agree on one thing: there is no magic formula for good health.
Dr. Ajay Gupta says even doctors struggle to maintain ideal routines because of long hours and demanding responsibilities. What medicine has taught him, however, is that small, consistent habits go a long way.
Dr. Grotra echoes this thought by saying that consistency is far more important than perfection, while Dr. Mittal believes healthy living is simply the result of repeating good habits every single day.
The routines doctor follow are surprisingly simple. They eat balanced meals, stay active, protect their sleep, manage stress, make time for loved ones, and never ignore preventive healthcare. They don't claim to have perfect lifestyles, but they believe these small daily choices are what truly make the biggest difference over time.
Their advice is one that anyone can follow: don't wait for illness to start taking care of your health. The best prescription is often the everyday habits you choose to practice consistently.
