A balance of mental, emotional, and physical well-being: Amal Sehrawat on fitness

Mumbai: For Amal Sehrawat, who has been a part of movies like Sarkar 3 and Satya 2 and popular shows such as Choti Sarrdaarni and Yeh Rishta Kya Kehlata Hai, fitness doesn’t just mean being physically fit. His focus is on his physical, mental, and emotional health, as he feels each complements the other.
He said, “For me, fitness is holistic. It’s a balance of mental, emotional, and physical well-being. I begin with 15 minutes of daily meditation for mental clarity. I also enjoy reading, watching comedy, and having lighthearted conversations with close friends; it keeps the mind relaxed. Emotionally, I believe in doing small acts that bring joy, whether it’s feeding a stray animal or helping someone in need. Physically, I focus on strength training workouts, usually followed by a short cardio session to stay agile and conditioned.”

He follows a specific diet, as he feels nutrition plays a crucial role in maintaining a healthy lifestyle. He said, “I follow a quantified nutrition plan where my daily intake of macronutrients, carbohydrates, fats, and protein is calculated based on my fitness goals.”
His mantra for maintaining his energy levels is simple: “Eat light and stay hydrated,” he said, adding, “I make sure to drink enough water along with electrolytes. Instead of heavy meals, I prefer smaller portions and include fruits, which help me stay energetic without feeling sluggish.”
Amal’s go-to meal for a healthy and fit body is simple as well. He said, “One of my staples is rolled oats soaked in skim milk with a scoop of isolate protein. Since I’m a vegetarian and don’t consume eggs, this works perfectly for my nutritional needs.”
But he indulges in cheat days too. He said, “Cheat or refeed days are important for the mind and body. They break monotony and make your system more adaptable. My indulgences vary with my mood, anything from ravioli pasta to pani puri.”
What about skincare? “I keep my skincare routine simple. I use a soap-free face wash followed by a serum, both morning and night. Diet also plays a big role. I include plenty of salads and have a small portion of avocado daily to maintain healthy skin,” he said.
For him, discipline is everything. He said, “It ensures consistency and persistence, two key elements for both a healthy lifestyle and overall success.” And he practices meditation too. He said, “Even 15 minutes helps me stay mentally balanced, more self-aware, and connected with my surroundings.”
When in Delhi NCR, he enjoys being outdoors. He said, “I enjoy long walks in the Aravallis; they’re refreshing and grounding. In Mumbai, I find that same peace by the beach.”
Sharing advice for someone starting their fitness journey, Amal emphasized focusing on a holistic approach. “Hydrate smart — don’t just drink water.” After a good, sweaty physical activity, your body loses essential electrolytes too. It’s important to replenish both fluids and minerals to recover properly and keep your energy levels up. He suggested including meditation along with any physical activity for at least 30–45 minutes, five times a week. Aim for 10,000 steps daily, maintain balanced meals, and prioritize 6–8 hours of uninterrupted sleep. “Consistency is the real game-changer,” Amal added.