The dhaak has fallen silent, pandal hopping has come to an end, and festive feasting has given way to everyday meals. After days of late nights, indulgent food and disrupted workout schedules, returning to a fitness routine can seem daunting. Rather than rushing into intense workouts to make up for festive indulgences, the key lies in easing back into exercise, building consistency and finding joy in movement. This weekend, CT speaks to fitness enthusiasts and trainers about finding a sustainable way to get back in shape ahead of Diwali.Festive resetFitness enthusiasts recommend easing back into exercise after Pujo rather than making drastic changes. Ankit Ganguly, who works in a private equity firm plans to resume gym sessions after Lakshmi Puja, prioritising strength training and basic lifts. “I plan to cut down on sweets and fried food,” he says. Fitness enthusiast Piyush Kumar Mishra recommends adequate sleep, a balanced diet and walking, jogging or cycling. Triathlete Romi Datta, who continued working out while preparing for the Mumbai Marathon, stresses moderation. “Whatever you have been doing, continue doing the same, just be watchful,” she advises, particularly regarding calorie intake.
After all the indulgence, celebrations and late nights, the post-Puja period is the perfect opportunity to reconnect with yourself, rebuild consistency and ease back into a routine.
-Malavika Kanoria, Founder and Instructor at SoulSync
Find your rhythm with yogaFor those seeking a gentler return to exercise, yoga can improve flexibility, mobility and body awareness. Yoga instructor Saswati Ghosh recommends starting with Bhujangasana (Cobra pose) before gradually progressing to Paschimottanasana (Seated forward bend). Bodyweight exercises such as squats and modified push-ups can complement yoga, with intensity suited to individual ability. The key is to start comfortably and build consistency rather than rush into strenuous workouts. A balanced diet, adequate hydration and regular sleep are equally important. Rather than skipping meals or following restrictive diets, returning to balanced eating habits can support sustainable fitness.
Ease back into exerciseWith Pujo over, fitness trainer Anuvab Dey recommends resuming workouts from Ekadashi, gradually increasing intensity. “If you were lifting 100 kg before Pujo, start with around 75 kg and increase it depending on how your body responds,” he says. For cardio, begin with walking before increasing running speed. Avoid pushing through exhaustion and work out three to four days a week. “Stick to home cooked food, eat smaller portions and avoid fasting to compensate for indulgences,” he adds.Pedal your way backTriathlete Romi Datta recommends halving usual cycling distances when returning after Pujo. Malavika Kanoria, owner of a spinning studio advocates the activity, emphasising consistency over guilt. Fitness enthusiast Piyush Kumar Mishra suggests starting with walking, jogging or basic bodyweight exercises, setting small goals.
Getting back is about taking baby steps. If you usually do a 40 km ride, start with 20 km. If training for an event, listen to your coach. If fatigue sets in,get a massage once every fortnight
– Romi Datta, triathlete and marathoner
More ways to get moving post-PujoThese activities can help you ease back into fitness and rebuild consistency after the festive break:
- Brisk walking – An easy way to restart daily movement.
- Jogging or running – Build stamina gradually at a comfortable pace.
- Strength training – Use weights or resistance bands to build muscle.
- Dance fitness or Zumba – Combine cardio with music and movement.
- Swimming – Get a full-body workout with low impact on the joints.
- Stair climbing – A simple way to improve cardiovascular endurance.
I plan to focus on protein-rich foods such as homemade grilled chicken and porridge. Basicstrength training will be my priority before gradually adding cardio
– Ankit Ganguly, fitness enthusiast
Overhead presses, squats, bench presses, hip thrusts, walking and running are essential to your post-Pujo workout routine, says trainer Anuvab Dey
Start with 30-45 minute workouts, three to four days weekly, combining cardio, strength trainingand mobility
– Dibakar Basak, trainer