Veteran actor Sushma Seth, now 90, recently spoke about how discipline, movement, and breath have shaped her physical energy and mental sharpness over the decades. Speaking on Usha Kakade’s Known Unknown podcast, she shared that her well-being is rooted not in external interventions, but in a structured daily routine and an insistence on staying self-reliant.Seth revealed that her day begins as early as 4 am, a habit she credits with sustaining her vitality. Her mornings follow a steady rhythm that prioritises inner stillness and physical upkeep, including meditation, yoga asanas, pranayama, and walking.Addressing questions about her appearance and stamina, she said, “I don’t know about beauty, but I know there is energy. 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.” Rather than isolating fitness to a workout window, her approach integrates movement and breath into everyday life.Equally central to her routine is independence. Seth emphasised the importance of continuing daily chores instead of outsourcing them, framing activity as a form of preventive health. She noted that staying physically engaged keeps both fatigue and illness at bay, saying, “If you incorporate these things into your life, then diseases stay away and fatigue also stays away.” How early-morning meditation, yoga, and pranayama affect long-term energy, brain health, and ageingSharat Arora, chief instructor and founder at Himalayan Iyengar Yoga Centre, Dharamkot, Himachal Pradesh, tells indianexpress.com, “Early-morning practices work like 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. Yoga improves balance, flexibility, and muscle strength, while also lowering inflammation, a key driver of biological ageing.” View this post on Instagram A post shared by 혒형혖혞형 혜형혒형혖혞형 (@ukp.knownunknown) “Breathwork increases vagal tone, helping the body shift more easily from ‘stress mode’ to ‘repair mode.’ Over the years, this combination protects the brain, preserves mobility, and slows functional decline,” mentions Arora.Importance of self-reliance and daily movement as we ageDoing one’s own chores may seem ordinary, but medically, it’s powerful. Arora notes, “Routine activities such as walking, bending, lifting, and cooking count as functional exercise. They maintain leg strength, protect joints, preserve balance, and slow sarcopenia (age-related muscle loss).He adds that movement also improves insulin sensitivity, lowers blood pressure, and keeps mitochondria active. Older adults who remain physically self-reliant have a lower risk of depression, falls, and hospitalisation.Story continues below this adThe formula is to move daily, lift light, avoid prolonged sitting, and keep doing tasks that keep you capable.How beginners can adopt elements of this lifestyle safelyArora suggests, “You don’t need a 4 a.m. overhaul. Start with sustainable micro-habits. Wake 15-20 minutes earlier, add gentle stretches, a short guided meditation, and 5 minutes of slow breathing. Choose low-impact movement first, and increase intensity only when the body has adapted. Prioritise warm-ups, hydration, and sleep.”If you have heart, joint, or respiratory issues, take medical advice before intense pranayama or advanced postures. “A realistic routine is one you can keep for years, steady progress, not perfection, protects the body while strengthening mind and confidence,” concludes the expert. DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.