Ayurvedik India

Best Daily Exercise Routine by Ayurveda

About Daily Exercise Routine

If you are a person in search of an ideal exercise routine as ayurveda suggests? No more search is required. The core of Ayurvedic philosophy is the idea that every person has a distinct constitution, or dosha, and that the secret to obtaining balance and good health is to match everyday activities with this innate nature.

Take a trip were working out becomes a holy practice that honours the seasons, the day-night cycles, and your body’s particular rhythm, rather than just a means of achieving a toned physique. Allow Ayurveda to serve as your guide as we travel towards a balanced and long-lasting approach to fitness—one that nourishes the body, awakens the mind, and harmonises with the age-old knowledge of Ayurveda.

Dosha and Ayurveda

To find the ideal exercise routine as ayurveda, you need to understand the doshas in detail.

Vata Dosha: Vata is associated with the elements of air and space. It is distinguished by attributes such as dry, light, cold, rough, and irregular. People with a dominant Vata dosha tend to be slender, have a lighter frame, dry skin, and may experience variability in energy levels. They must try to focus on grounding and calming activities to balance Vata. Ideal exercises include gentle yoga, walking, tai chi, and swimming.

Pitta Dosha: Pitta is associated with the elements of fire and water. They have characteristics such as hot, sharp, intense, and slightly oily. Individuals with a dominant Pitta dosha often have a medium build, sharp features, and may be prone to heat-related conditions. They can eat a lot and digest food well. People with Pitta dosha can choose activities that are cooling and moderate to avoid overheating. Swimming, biking, hiking, and yoga are good choices for balancing Pitta.

Kapha Dosha: Kapha is associated with the elements of earth and water. Its characteristics include being heavy, cold, wet, slow, and stable. Those with a dominant Kapha dosha tend to have a larger build, a slower metabolism, and may have smooth and moist skin. Also, they have more tendencies of weight gain. Therefore, they can opt for invigorating and warming exercises to balance Kapha. Cardio exercises, running, brisk walking, and more strenuous exercise can all aid in the boosting of circulation and vitality.


In Ayurveda, the concept of “dinacharya” or daily routine is highly emphasized, and it includes aligning activities, including exercise, with the natural rhythms of the day. The time of day is considered crucial, as different doshas dominate during specific periods. Here’s an elaboration on the importance of timing in Ayurvedic exercise:

  1. Kapha Time (6 a.m. to 10 a.m.):  This period is characterized by the dominance of the Kapha dosha.  Engaging in physical activities during this time is generally recommended because the body is naturally more energized and receptive. This can help kickstart your metabolism and provide a sense of invigoration for the day.
  2. Pitta Time (10 a.m. to 2 p.m.): Pitta dosha is dominant during this period, coinciding with the sun being at its peak. Pitta time is characterized by heat, intensity, and sharpness. It is advisable to avoid intense workouts during Pitta time, as the body is already heated due to the external environment. Exercising in extreme heat may lead to overheating and increased Pitta imbalances. If you want to engage in physical activity during this time, opt for more moderate exercises in a shaded or cooler environment. The intensity of exercise can be increased later in the day when the sun’s heat starts to wane.

Ayurveda places a strong emphasis on listening to your body, emphasising the value of heeding the indications and cues it gives you.

Track your energy levels all day long. Keep track of your peak energy levels and your moments of exhaustion. Schedule your activities—exercise included—for when you have more energy by nature. Observe how you are digesting. Select meals that promote good digestion and are in balance with your dosha. Recognise any physical pain, stress, or discomfort in your body. This might help you select the right workouts and pursuits.

If something doesn’t seem right, think about changing it or staying away from it. Emotions such as stress and worry can affect your general health. Incorporate stress-reduction techniques like deep breathing, meditation, or joyful, relaxing hobbies. Make time each day to check in with yourself on a frequent basis. Inquire about your mental, emotional, and physical well-being.

Daily Routine

Dinacharya is the Ayurvedic concept of daily routine, emphasizing the importance of aligning daily activities with the natural rhythms of the day. Following a consistent dinacharya is believed to promote overall health and well-being. 

Wake Up Early: Ayurveda recommends waking up during the “Brahma muhurta,” which is roughly 1.5 hours before sunrise. This is considered an auspicious time for spiritual practices, and the atmosphere is generally calm and pure.

Oral Hygiene: Begin your day by cleaning your tongue with a tongue scraper to remove toxins that accumulate overnight. Follow with toothbrushing and oil pulling, using sesame or coconut oil, to support oral health.

Evacuation: Attend to natural calls of elimination, including bowel movements. Maintaining regular and complete elimination is considered crucial for overall health in Ayurveda.

Nasya (Nasal Care): Applying a few drops of warm, pure sesame oil or ghee to the nostrils can help lubricate and protect the nasal passages. This practice is known as “nasya” and is believed to support respiratory health.

Oil Massage (Abhyanga): A self-massage with warm, preferably organic, sesame oil or an oil suitable for your dosha can be performed before bathing. This practice, known as “abhyanga,” nourishes the skin, promotes circulation, and induces a sense of relaxation.

Bathing: A warm shower or bath is recommended to cleanse the body and refresh the mind. Some individuals may prefer cool water, depending on their dosha.

Exercise (Vyayama): Engage in suitable physical activity during the Kapha time of day (6 a.m. to 10 a.m.). This could include activities like yoga, walking, or other forms of exercise that align with your dosha and overall health. Incorporate pranayama (breath control) and meditation into your daily routine. These practices help balance the mind, reduce stress, and promote mental clarity.

Related Post: Yoga Asanas and 15 Poses for Balance Vata, Pitta, and Kapha

Breakfast: Consume a nourishing breakfast that is in line with your dosha and the season. Favor warm, cooked foods and avoid heavy, cold, or processed items.

Work/Activity Period: The mid-morning to mid-afternoon is generally considered the time for focused work and activities, as Pitta dosha is predominant. Take short breaks to stretch and relax.

Lunch: Have your main meal of the day during the Pitta time (10 a.m. to 2 p.m.). Favor a balanced and wholesome lunch that includes grains, vegetables, and proteins.

Afternoon Rest (Siesta): A short nap or rest period during the afternoon can help balance energy levels and promote overall well-being.

Work/Activity Period: Resume work or activities in the late afternoon and early evening. This is another Pitta time, but the intensity is generally lower than midday.

Dinner: Eat a lighter dinner in the early evening, ideally before 7 p.m. Favor easily digestible foods and avoid heavy or stimulating items.

Evening Relaxation: Spend the evening in a relaxed manner. Avoid stimulating activities and bright screens before bedtime.

Bedtime Routine: Aim to go to bed by 10 p.m. to align with the Kapha time of night, which supports restful sleep. Practice relaxation techniques and avoid stimulating activities before bedtime.

Related Post: Top 5 Post-Workout Tips with Ayurveda


As we come to the end of our look at how to make the ideal exercise routine as Ayurveda guide, we are on a path lit by the knowledge of old teachers. Ayurveda looks at health as a whole, so it tells us to think of exercise not just as a physical action, but as a dance with our own natural routines.

Before you start this life-changing journey, let the old principles of Ayurveda help you find a healthy, long-lasting, and deeply nourishing exercise routine that will not only improve your body but also heal your soul. In the spirit of Ayurvedic knowledge, may your workouts be a holy gift to your health, a celebration of the complex dance between knowing yourself and being healthy.


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