When T20 World Cup-winning Hardik Pandya revealed all about his fitness routine

Hardik Pandya is basking in the glory of the Indian cricket team’s T20 World Cup victory. In the final match, Pandya’s crucial over sealed India’s win, putting an end to the hostility he had been facing from a section of cricket fans in the country. Behind the glory, are untold stories of hard work and dedication that come from a staunch mindset and the desire to be the best. After taking you through Virat Kohli’s fitness journey, here’s a page from all-rounder cricketer Hardik Pandya’s fitness diary.

Pandya’s typical routine on his off-field days includes a mix of yoga and strength training. “I wake up at 7-8 am, play Hanuman Chalisa seven times, and take a cold shower to get freshened up and be awake. I do 55 minutes to an hour of yoga, followed by 30 minutes of meditation. My gym session runs from 11:30 am to 1 pm,” he told ESPN.

A right-arm fast-medium bowler, Pandya also mentioned that his lunch break is the only time he watches TV. “I rest for 15 minutes (after the workout session), and have my lunch––a 45-minute break––while watching TV. After a nap of an hour, I stretch and do my second session at the gym from 4 pm to around 6.30 pm. By 7 pm, I’m home, reading or writing in my journal, and by 9:30 pm, I’m off to bed.”
Taking a cue from him, here’s how a dedicated fitness routine can help you.

Certified yoga trainer and CEO of Habuild, Saurabh Bothra, suggested that certain habits can significantly boost personal and professional growth. “Cortisol, the stress hormone, is highest in the morning to help us wake up. To ensure it doesn’t affect our entire day, the best way to balance it is through movement — running, practicing yoga, or working out sets the stage for a calmer day,” said Bothra.

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According to Bothra, reflecting on your thoughts and actions can help start your day with purpose. “Meditation, practicing Pranayama, or focusing on the breath reduces cortisol and brings clarity. Journaling and preparing a to-do list can also guide you throughout the day,” Bothra explained.

Personal development is aided by reading books or listening to podcasts. “Consistency with these habits helps you shape your day for the next 12-15 hours,” Bothra said, emphasising the importance of reserving some quiet time for yourself.

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