National Karate Champion and Badminton Player Naheed Divecha Shares Her Fitness Routine

Fifty-four-year-old Naheed Divecha is a national champion and second-degree black belt who trains every single day to stay fit. According to a report by UCLA Health, women naturally lose 3% to 8% of their muscle mass every decade after turning 30 through a condition called sarcopenia.

Daily Routine

Divecha maintains a strict routine that includes working out seven days a week. Her schedule features badminton three times a week, gym sessions focusing on weights, mobility, and core twice a week, and two hours of karate training on weekend mornings. She also plays padel once a week for social fun and fitness, representing Bombay Gymkhana in badminton and organizing sports within the Parsi community.

Achievements and Inspiration

Her competitive career includes winning the Women's Singles title at the 2024 National Championships in badminton, alongside doubles and mixed doubles wins at the 2019 Nationals. She has represented India four times at the World Senior Championships, reaching the quarterfinals in Poland, and finished fourth in a Kata karate competition in Japan. Divecha credits her 91-year-old father, a former boxer and squash player who still plays tennis and visits the gym daily, as her primary inspiration for fitness.

Context

Regular strength training and physical activity help counteract age-related muscle loss and maintain bone density. Experts often emphasize that incorporating resistance exercises into daily routines supports long-term mobility and independence for older adults.