four professionals who have physically demanding jobs tell us how they stay healthymilind 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 crosstraining and then reached a plateau so i took to the gym eight years ago i spend an hourandahalf 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 thats 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 sometimesvishala 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 15 years and 15teaching children between the ages of two to eight however can take a physical toll its not a sitdown 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 2025 minutes of cardio and another 20 minutes toning with weight training and ab crunches i dont 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 wellbeingrishabh kapur pilot 36 i have been flying the airbus 320 for the last 15 years and there hasnt 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 checkup 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