TIME TABLE
DIET AND EXERCISE
KEERTI | DIET | EXERCISE
6:00 AM - 7:00 AM: Wake Up and Morning Routine
Wake up and freshen up.
Drink a glass of warm water with lemon juice to aid digestion and
detoxification.
Practice deep breathing exercises or meditation for relaxation.
7:00 AM - 8:00 AM: Exercise
Engage in a physical activity of your choice, such as brisk walking, yoga, or
aerobics.
Perform stretching exercises to improve flexibility.
8:00 AM - 9:00 AM: Breakfast
Start your day with a nutritious breakfast:
Include whole grains like oats, dalia, or whole wheat bread.
Consume a source of protein like sprouts, paneer, or tofu.
Add fruits or vegetable smoothies for added nutrients.
Drink a cup of herbal tea or green tea without sugar.
9:00 AM - 12:00 PM: Household Chores and Productive
Activities
Engage in household chores like cleaning, cooking, or organizing.
Take short breaks and stretch or walk around to avoid prolonged sitting.
Pursue any productive activities like reading, learning, or hobbies.
12:00 PM - 1:00 PM: Mid-Morning Snack
Have a light and healthy snack:
Choose options like a handful of nuts, roasted chickpeas, or a fruit.
Drink a cup of herbal tea or green tea without sugar.
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1:00 PM - 2:00 PM: Lunch
Enjoy a balanced and wholesome lunch:
Include a variety of vegetables, lentils, and whole grains.
Opt for homemade food with minimal oil and spices.
Have a serving of curd or buttermilk for probiotics and digestion.
2:00 PM - 4:00 PM: Relaxation and Me-Time
Take a short nap or engage in activities that help you relax and recharge.
Read a book, listen to music, practice a hobby, or spend time with loved
ones.
4:00 PM - 5:00 PM: Evening Snack
Have a light and healthy snack:
Opt for options like vegetable salad, sprouts, or a small bowl of
popcorn.
Drink a cup of herbal tea or green tea without sugar.
5:00 PM - 6:00 PM: Exercise
Engage in physical activity:
Go for a walk, jog, or perform exercises at home.
Practice yoga or do a workout routine based on your preference.
6:00 PM - 8:00 PM: Family Time and Dinner Preparation
Spend quality time with family members.
Help with dinner preparations while maintaining a joyful environment.
8:00 PM - 9:00 PM: Dinner
Have a light and nutritious dinner:
Include a balanced mix of vegetables, lentils, and whole grains.
Opt for lighter options to aid digestion during the night.
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9:00 PM - 10:00 PM: Relaxation and Bedtime Routine
Engage in activities that promote relaxation:
Take a warm shower or bath.
Practice meditation or deep breathing exercises.
Avoid using electronic devices before bedtime.
10:00 PM: Bedtime
Ensure you get sufficient sleep for your overall well-being.
Remember to stay hydrated throughout the day by drinking an adequate amount
of water. Adjust the timings
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