Veteran Bollywood actor Sushma Seth, best known for her role in 'Kabhi Khushi Kabhie Gham', is redefining vitality at the age of 90. In a recent candid conversation, she attributed her remarkable physical energy and mental sharpness not to modern interventions, but to a deeply disciplined daily routine rooted in ancient practices and self-reliance.
The 4 AM Discipline: A Foundation for Vitality
Speaking on Usha Kakade's 'Known Unknown' podcast, Seth shared that her day begins at 4 am, a practice she firmly believes sustains her vitality. Her morning ritual is a carefully curated blend of mindfulness and movement. It includes meditation, followed by yoga asanas (postures), pranayama (breath control exercises), and walking.
When asked about her enduring stamina and appearance, Seth shifted the focus from beauty to energy. "I don't know about beauty, but I know there is energy," she stated. "There is energy to do everything, waking up at 4 am to meditate, then doing yoga asanas, walking around, doing my own work, and practising pranayama daily." For her, fitness is not an isolated activity but a philosophy integrated into the fabric of everyday life.
The Power of Independence and Functional Movement
A cornerstone of Seth's philosophy is maintaining independence. She emphasised the importance of performing daily chores herself rather than outsourcing them. She views this active engagement as a powerful form of preventive healthcare. "If you incorporate these things into your life, then diseases stay away and fatigue also stays away," the actor explained, framing routine activity as a shield against illness and lethargy.
This approach finds strong support from health experts. Sharat Arora, chief instructor and founder of the Himalayan Iyengar Yoga Centre in Dharamkot, Himachal Pradesh, elaborated on the science behind such habits. He described early-morning practices as a "reset button for the nervous system."
"Meditation and pranayama reduce cortisol, stabilise heart rate, and improve oxygen delivery to tissues, which translates into steadier energy through the day," Arora told indianexpress.com. "Yoga improves balance, flexibility, and muscle strength, while also lowering inflammation, a key driver of biological ageing."
He further highlighted that breathwork increases 'vagal tone', helping the body transition from stress to repair mode. Over decades, this combination protects brain health, preserves mobility, and slows functional decline.
How Daily Chores Become Preventive Medicine
Arora affirmed that Seth's insistence on doing her own work has profound medical benefits. Routine activities like walking, bending, lifting, and cooking serve as functional exercise. "They maintain leg strength, protect joints, preserve balance, and slow sarcopenia (age-related muscle loss)," he noted.
This constant, low-impact movement also improves insulin sensitivity, lowers blood pressure, and keeps mitochondria—the cell's energy powerhouses—active. Older adults who maintain physical self-reliance significantly lower their risk of depression, falls, and hospitalisation. The expert's formula is simple: move daily, engage in light lifting, avoid prolonged sitting, and persistently tackle tasks that maintain capability.
Adopting the Principles: A Beginner's Guide
For those inspired to cultivate similar habits, Arora advises against drastic, unsustainable overhauls. The key is to start small with micro-habits. "You don't need a 4 a.m. overhaul," he said.
He suggests waking up just 15-20 minutes earlier to incorporate gentle stretches, a short guided meditation, and five minutes of slow breathing. Choosing low-impact movements initially and increasing intensity only when the body adapts is crucial. Prioritising proper warm-ups, hydration, and adequate sleep forms the foundation.
Arora also issued a vital disclaimer: individuals with pre-existing heart, joint, or respiratory conditions must consult a medical practitioner before attempting intense pranayama or advanced yoga postures. The ultimate goal is consistency. "A realistic routine is one you can keep for years. Steady progress, not perfection, protects the body while strengthening mind and confidence," he concluded.
Sushma Seth's life stands as a powerful testament to the idea that healthy ageing is less about chasing an elusive appearance and more about cultivating disciplined daily habits that foster lasting energy, independence, and joy.
