Renowned fitness expert Sumaya Dalmia highlights the importance of balanced lifestyle habits, emphasising nutrition, exercise and daily activity for sustainable health
At the recent FDCI Manifest Wedding Weekend, renowned fitness and wellness expert Sumaya Dalmia delivered a masterclass focused on practical health and fitness advice. The session, designed for brides, grooms and wellness enthusiasts, aimed to promote sustainable fitness habits rather than quick fixes or superficial transformations. Sumaya's approach emphasised the importance of a balanced lifestyle, combining nutrition, exercise and daily physical activity for long-term health benefits.
Sumaya began the masterclass by addressing common fitness myths that often mislead people. She debunked the idea that weightlifting leads to unwanted bulk, especially for women. Instead, she encouraged attendees to embrace strength training, highlighting its role in building muscle, improving metabolism and boosting confidence. Sumaya stressed that fitness is not an instant achievement but a lifelong journey requiring consistency and dedication. She pointed out that while exercise is crucial, nutrition is equally vital in achieving fitness goals, stating, “99.9% of anything to do with gut health, losing weight or aesthetics is about nutrition.”
The masterclass delved into the importance of understanding individual dietary needs, focusing on protein intake. Sumaya explained how to calculate daily protein requirements and stressed the significance of distributing protein consumption throughout the day for optimal absorption. Rather than categorising foods as "good" or "bad," Sumaya advocated for balanced eating, integrating proteins, healthy fats and carbohydrates based on personal needs. This approach, which promotes moderation and mindful eating, resonated well with the audience.
Sumaya also addressed the role of daily physical activity beyond structured workouts. She acknowledged that modern lifestyles often involve less natural movement, contrasting this with the more active routines observed in other cultures. By encouraging simple activities like walking, taking the stairs and doing housework, Sumaya illustrated that even basic physical engagement significantly contributes to overall health. Her message was clear, while structured workouts remain essential, daily physical activities are equally important for maintaining a healthy lifestyle.
The masterclass provided valuable insights into creating a balanced fitness routine that includes strength, flexibility, mobility, cardiovascular and core exercises. Sumaya's approach to fitness reflects the lessons learned during the pandemic, emphasising that effective workouts can be achieved at home with minimal equipment. This perspective encourages individuals to find ways to stay active, regardless of their environment or access to gym facilities.
Another significant aspect of Sumaya’s masterclass was the discussion on diet, nutrition and lifestyle adjustments tailored for specific needs, such as PCOS (Polycystic Ovary Syndrome). She stressed the importance of mindful eating and clean eating, especially as one ages. For those following vegetarian diets, she recommended high-quality protein sources like nuts, seeds, quinoa, paneer, soya and sprouts. Proper cooking methods and using spices like hing and ginger were suggested to aid digestion. For individuals with PCOS, she recommended a diet high in protein, healthy fats and fibre-rich vegetables to help regulate hormones.
Sumaya also touched on the topic of supplementation, explaining the difference between Recommended Daily Allowance (RDA) and Optimum Daily Allowance (ODA). She highlighted the importance of tailoring supplement intake to individual needs, considering factors such as menopause, perimenopause and specific conditions like PCOS. Essential supplements like Vitamin D3, magnesium glycinate and B12 were recommended, noting that even with sun exposure, many people, including Indians, often require D3 supplementation. She cited studies showing a link between low D3 levels and severe COVID-19 cases, underscoring its importance for overall health.
Sumaya Dalmia’s masterclass offered attendees a comprehensive guide to achieving and maintaining a balanced lifestyle. Her focus on debunking fitness myths, promoting sustainable habits and encouraging a holistic approach to health and wellness inspired participants to adopt practices that support long-term well-being. Sumaya’s insights serve as a reminder that true fitness is about balance, consistency and personalisation, empowering individuals to take control of their health journey.
