Shahid Kapoor’s fitness at 44 draws attention, not because it looks extreme, but because it looks sustainable. As the actor balances long shooting schedules, family responsibilities, and physical demands of his roles, his approach to health stands out for its consistency rather than intensity. In multiple interviews, Shahid has spoken about the habits that keep him fit, energetic, and injury-free, stressing that there are no shortcuts involved. His routine is built around one clear rule: show up every day and keep things simple.

Shahid’s mornings begin quietly, away from distractions. Before training or stepping into a busy day, he starts with brief breathing exercises that help wake up his body and ease him into the day. In an interview with The Indian Express, the actor explained that this practice helps his system feel alert without rushing straight into chaos.

On working days, Shahid wakes up much earlier than required. He plans his mornings in a way that allows him to train on an empty stomach, get ready calmly, and spend time with his family before heading to set. This early start, he has shared, gives him both mental clarity and physical momentum, making it easier to handle demanding shoot schedules.

Consistency over intensity in workouts

For Shahid, fitness is not about pushing limits every day. His workouts usually include a mix of functional training, strength work, and mobility exercises. According to him, this combination keeps the body agile and reduces the risk of injuries, which is crucial when working long hours.

He prefers morning workouts, as they help set the tone for the rest of the day. To avoid monotony, Shahid occasionally adds cardio or sports-based activity, keeping things balanced rather than forced. As he has explained to The Indian Express, the goal of his training is to support his energy levels, work commitments, and overall well-being, not to chase a specific body image.

A balanced vegetarian diet with no extremes

A vegetarian since his late teens, Shahid believes his food choices naturally support his lifestyle. He has previously credited the book Life Is Fair by Brian Hines for influencing his shift towards a plant-based diet and shaping his outlook on compassion and balance.

Speaking about food, Shahid has made it clear that discipline does not mean restriction. He focuses on clean, home-cooked meals that include greens, vegetables, and pulses. He avoids late-night eating, heavy meals, and junk food, as he has noticed these directly affect his energy levels. Instead of measuring portions or counting numbers, he prefers eating smaller, frequent meals that help him feel light and steady throughout the day.He has also admitted that comfort food finds its way into his routine occasionally, reinforcing his belief that mindful eating works better than rigid rules.

Rest is another non-negotiable for Shahid. He tries to get around six hours of sleep on most days, adjusting based on his shooting schedule. In conversations with The Indian Express, he has pointed out that quality sleep plays a major role in how one shows up physically and mentally, especially during back-to-back workdays.

Looking after ourselves is no longer something we do out of obligation; it’s now a part of our everyday lives. We’ve learned that when we exercise, we feel much better, and being active influences not only our physical state but our mental one too.

There are many types of exercises we can do to achieve these benefits. Among the most recommended activities are yoga and Pilates – two disciplines that, although sharing certain benefits, have key differences that can help you decide which one best suits your needs. 

As fitness expert Diego Moya, who holds a PhD in Physical Activity and Sport Sciences from the University of Valencia, explains, “Both disciplines bring together the power of connecting body, mind and breath.” This common element makes them highly effective tools for combating the tension accumulated in daily life.

With the fitness scholar’s help, we tell you how to incorporate them into your routine so you can choose which one you prefer – or maybe you’d like to give both a chance!

Breathwork and mindset: The shared foundations of yoga and Pilates

Yoga and Pilates share a fundamental pillar: conscious breathing. Focusing on breathwork not only helps to oxygenate the body but also encourages connection with the present moment, reducing stress and promoting a sense of inner calm. 

You can practise both yoga and Pilates at home, in a studio or outside (which is in line with current outdoor wellness trends). If you choose nature, the connection with the environment will undoubtedly enhance the experience. If you exercise indoors, meanwhile, listening to relaxing music can help create a space that’s conducive to concentration and serenity.

Why choose yoga? Benefits for stress relief and mental health

Yoga is an ancient discipline that combines physical postures (asanas), breathing exercises (pranayama), and meditation.

The main goal of yoga is to achieve the union between body and mind, and its benefits go far beyond increasing flexibility. These include:

• Stress reduction: Regular yoga practice can decrease levels of cortisol, the stress hormone, and improve mood.
• Better sleep: Evening yoga sessions are ideal for relaxing the body and preparing the mind for a deep, restorative sleep.
• Strengthened immune system: By reducing stress, yoga can also strengthen the body’s natural defences.
• Increased self-esteem: The connection with the “inner self” helps to boost confidence and self-acceptance.

As Moya indicates, one of the key moments in yoga is Savasana, or the relaxation pose, performed at the end of each session. This pose allows the body to restore its energy balance and the mind to reach a state of deep peace. It is a simple yet powerful tool for eliminating accumulated tension.

Why choose Pilates? Benefits for core strength and posture

While yoga is about connecting the body and mind, Pilates focuses on strengthening the core and improving posture. 

This discipline, created by Joseph Pilates, is ideal for those looking to tone their body, prevent injuries and strengthen their back. Its benefits include:

• Muscle strengthening: Pilates works all muscle groups in a balanced way, which improves physical strength and endurance.
• Postural correction: It is especially useful for people with back pain or posture problems, as it reinforces stabilising muscles.
• Greater flexibility: Although not its main focus, Pilates also contributes to improving muscle elasticity.
• Injury prevention: By strengthening the core, it reduces the risk of injuries in daily or sports activities.

Unlike yoga, Pilates is more dynamic and physical, making it an excellent option for those seeking a more intense activity without losing the mind-body connection.

Both disciplines are compatible and can complement each other, so you might not have to choose between one and the other.

Yoga vs. Pilates: How to choose based on your fitness goals

The choice between yoga and Pilates depends on your personal needs and goals. 

• If you are looking for a comprehensive practice that encompasses the physical, mental, and spiritual, yoga might be the best option. It is especially recommended for those who need to reduce stress, improve flexibility, or work on their inner connection.
• If your priority is to strengthen your body, improve your posture, or complement a sports regimen, Pilates is an ideal choice.

Keep in mind, however, that both disciplines are compatible and can perfectly complement each other in a weekly routine.

Pro tips: How to start your yoga or Pilates journey  

If you are keen to start practising yoga or Pilates, these practical tips can help you get the most out of them. For example, setting a fixed time for practice is key, as doing it first thing in the morning allows you to start the day with energy, while practising in the evening helps to release tension and relax before bed. 

It is essential to disconnect from distractions by turning off your mobile and other electronic devices to focus fully on the activity without interruptions. 

Furthermore, choosing an appropriate space is also important: look for a quiet place, preferably with natural light, and put on relaxing music if you are indoors. Finally, practising barefoot improves grip and stability in the postures, optimising the experience in both yoga and Pilates.

Coventry, UK – January 20, 2026 – PRESSADVANTAGE –

Strongway Gym Supplies has relaunched sales of multi-gym exercise equipment through its online store. The units combine several training stations into a single frame, now available for home fitness users across the United Kingdom.

The multi-gym systems feature press stations, cable crossover points, lat pulldown bars, and leg extension attachments mounted on unified steel frames. This consolidated approach addresses space limitations common in residential properties where dedicating separate areas for each exercise type isn’t practical. Most units occupy a footprint between three and four square metres once fully assembled, though the exact dimensions vary depending on which attachments come included.

Weight resistance operates through either plate-loaded systems or pin-selected weight stacks. Plate-loaded models require users to manually add or remove weight plates between exercises, similar to how barbells are adjusted. Pin-selected stacks let users change resistance by moving a pin up or down through pre-set weight increments, which speeds up transitions during circuit training but adds to the initial equipment cost.

The press stations accommodate chest pressing movements with adjustable seat heights and backrest angles. Some models include separate shoulder press stations positioned at different angles to the main chest press, isolating deltoid work without repositioning the entire body. Handles attach via rotating joints that follow natural pressing arcs rather than forcing fixed paths that might strain shoulder joints.

Mandip Walia, Co-Director at Strongway Gym Supplies, said the relaunch responds to consistent interest in equipment that handles multiple training goals without sprawling across entire rooms. “Most people don’t have dedicated gym spaces the size of a commercial facility,” he remarked. “They’ve got a garage, a spare bedroom, maybe a section of the basement. The multi-gym concept works because it stacks functions vertically and keeps the floor space contained. Someone can work chest, back, legs, and arms all from the same piece of kit.”

Cable systems run through the frame with high and low pulley positions. High pulleys handle lat pulldowns, tricep extensions, and cable crunches. Low pulleys work for seated rows, bicep curls, and upright rows. The cables themselves use steel construction with nylon or rubber coating, rated for thousands of repetitions before needing replacement.

Further details about the multifunction home gym machine can be viewed at: https://strongway.co.uk/products/strongway-multi-gym-with-weights-multifunction-home-gym-machine.

Leg stations vary between models but typically include either leg extension attachments, leg curl mechanisms, or both. These stations use padded rollers positioned above or below the ankle, with resistance applied through the cable system or direct weight plate loading. The range of motion adjusts to accommodate different leg lengths, preventing the rollers from sitting too high on the shin or too low near the foot.

Seat and backrest adjustments use pin-and-hole systems similar to commercial gym equipment. Padding thickness ranges from two to four centimetres, depending on the model, with vinyl or synthetic leather covers that resist sweat absorption. Stitching around high-wear areas like seat edges gets reinforced to prevent tearing during regular use.

Frame construction uses steel tubing with wall thicknesses between two and three millimetres. Powder coating protects against rust, particularly relevant in garage environments where humidity fluctuates. Bolt-together assembly means the frames can be disassembled if relocation becomes necessary, though the weight of assembled units often exceeds 150 kilograms.

Additional information regarding home fitness equipment is available at: https://strongway.co.uk/collections/home-fitness.

Randeep Walia, Co-Director at Strongway Gym Supplies, remarked that the equipment reflects how home training has shifted over recent years. “People used to think they needed free weights for everything or nothing at all,” he explained. “The multi gym bridges that gap. It’s structured enough that beginners don’t feel lost trying to figure out proper form, but it’s versatile enough that experienced users can still get quality sessions in. That’s the balance these units try to strike.”

The company handles dispatch across mainland UK addresses with delivery timelines specified during checkout. The equipment ships in multiple packages due to component size. Assembly instructions walk through the process step by step, though having two people available makes handling the heavier frame sections considerably easier.

The full product range can be accessed at: https://strongway.co.uk/.

The relaunch comes as home fitness equipment maintains steady demand among UK consumers. Multi-gym systems appeal to users wanting structured training options without monthly gym memberships or the space requirements of separate machines for each muscle group.

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For more information about Strongway Gym Supplies, contact the company here:

Strongway Gym Supplies
Mandip Walia
+44-800-001-6093
sales@strongway.co.uk
Strongway Gym Supplies, 26 The Pavilion, Coventry CV3 1QP, United Kingdom