Milind Soman Reveals How He Quit Smoking 25 Years Ago

Actor, model and Fitness enthusiast Milind Soman is widely admired for his disciplined lifestyle, running achievements and commitment to staying active. However, his journey towards fitness was not always straightforward. Long before becoming an inspiration for people seeking a healthier lifestyle, Soman went through a phase of heavy smoking and drinking. Speaking at the India Today Health Wealth Summit in Delhi on October 30, 2026, he opened up about his past addictions, the challenges of quitting and the experiences that eventually changed his approach to health.

Soman revealed that he stopped smoking 25 years ago and also managed to give up drinking. Reflecting on his younger years, he explained how addiction made quitting difficult despite knowing that these habits were unhealthy. His mother, Usha Soman, also played a role in helping him recognise the consequences of excessive drinking.

The conversation offered a glimpse into a lesser-known part of the fitness icon’s life. It also highlighted a broader message about building sustainable health habits: staying fit does not necessarily require expensive equipment, complicated routines or extreme workouts. According to Soman, consistency and regular physical activity are far more important.

Milind Soman reveals how he quit smoking 25 years ago

Although Soman is now associated with running, endurance and an active lifestyle, he admitted that he once smoked heavily. Speaking at the Delhi summit, he explained that quitting was not simply a matter of deciding to stop. By that point, smoking had become an addiction, making it difficult to walk away from the habit immediately.

“You get addicted. I would have stopped immediately, but it was an addiction,” he said, describing why giving up smoking was challenging. He eventually succeeded in quitting the habit around 25 years ago.

His admission highlights an important distinction between knowing that a habit is harmful and being able to stop it. Nicotine dependence can make quitting difficult because repeated exposure to nicotine changes the brain’s reward system. People who smoke may experience cravings, irritability, restlessness and difficulty concentrating when they try to stop.

For many smokers, quitting is a process rather than a single decision. Support, behavioural changes and, where appropriate, professional guidance can improve the chances of success. Soman’s experience also illustrates how a person’s lifestyle and priorities can change significantly over time.

Milind Soman also struggled with excessive drinking

Smoking was not the only unhealthy habit Soman discussed. He revealed that he also used to drink heavily during an earlier phase of his life. While he eventually managed to stop, he acknowledged that drinking had become an addiction.

“I used to drink a lot. It is an addiction, but I was able to stop,” he said at the summit.

He also recalled how his mother, Usha Soman, responded when he returned home after drinking. According to Milind, she would sometimes refuse to let him enter the house if he came back drunk. The incident offered a personal glimpse into how his family reacted to his behaviour and attempted to make him understand the consequences of excessive drinking.

Alcohol dependence can affect several aspects of a person’s health, including the liver, heart, brain and digestive system. It can also influence sleep, emotional well-being, relationships and everyday functioning. However, the impact varies depending on factors such as the amount consumed, frequency of drinking and an individual’s health.

For people who drink heavily or regularly, stopping alcohol suddenly can sometimes cause dangerous withdrawal symptoms. Medical advice is important before attempting to quit if physical dependence is suspected. Treatment and support can help people manage alcohol-related problems safely.

Why Milind Soman does not regret his past experiences

Despite acknowledging the difficulties associated with smoking and drinking, Soman does not look back at that period only with regret. Instead, he believes those experiences helped him understand himself better and became an important part of his personal development.

“For me, I needed to go through this experience. It was good, it taught me about myself, and it was important,” he said.

His perspective suggests that personal growth does not always follow a straight path. People may develop unhealthy habits, make mistakes or go through phases that do not align with the lifestyle they eventually choose. What matters is recognising when a change is necessary and taking steps towards it.

Soman’s journey also offers a reminder that fitness is not simply about physical appearance. It involves making decisions that support long-term health, understanding personal limitations and developing habits that can be maintained over time.

From competitive swimming to modelling: Milind Soman’s early years

Before becoming a familiar face in the modelling and entertainment industries, Soman spent much of his early life focused on competitive swimming. He said swimming was his biggest priority from the age of nine to 23, a period during which he trained extensively and developed the discipline that would later influence his approach to fitness.

He recalled swimming approximately 65 kilometres every week as part of his training. His dedication helped him become a national champion in his event, and he also represented India in the sport.

Competitive swimming demands endurance, strength, coordination and consistent training. Athletes must follow structured routines, maintain their fitness and develop the mental focus required to perform under pressure. Soman’s years in the pool gave him an early understanding of what sustained physical activity could achieve.

However, his career took an unexpected direction when he received an offer to work as a model. Soman recalled that he was not even familiar with modelling as a profession when the opportunity came his way. The financial offer was attractive, so he decided to accept it.

The modelling industry introduced him to a different environment from the highly structured world of competitive swimming. He encountered experiences that he had not been exposed to during his years as an athlete. It was during this phase that he developed unhealthy habits, including heavy smoking and drinking.

His story reflects how changes in professional and social environments can influence personal routines. The discipline required in sport does not automatically protect someone from developing unhealthy habits in other areas of life. Maintaining a healthy lifestyle often requires conscious decisions, particularly when daily circumstances change.

Milind Soman’s simple approach to fitness: Just 10 minutes of exercise

At the India Today Health Wealth Summit, Soman also discussed his current approach to physical fitness. Despite being known for his endurance and active lifestyle, he said he does not spend more than 10 minutes exercising each day. He also revealed that he does not go to the gym or depend on supplements to maintain his fitness.

His approach challenges the popular perception that staying fit requires long hours of exercise, expensive gym memberships or elaborate workout programmes. Instead, he believes that consistency is more important than the intensity or duration of an individual workout.

For someone who is not a professional athlete, everyday physical activities can provide a practical starting point. Walking, running, cycling or playing a sport can help people introduce movement into their daily routines without making fitness feel like an overwhelming responsibility.

However, Soman’s personal routine should not be interpreted as a universal exercise prescription. The amount and type of physical activity a person needs depend on factors such as age, health, fitness level and individual goals. His broader message is about making movement a regular part of life rather than treating exercise as an occasional task.

Why consistency matters more than intense workouts

One of the central ideas in Soman’s fitness philosophy is that people should choose activities they can continue doing regularly. A demanding workout routine may appear impressive, but it can become difficult to maintain if it does not fit into a person’s schedule, physical ability or interests.

Consistency helps turn physical activity into a habit. A person who begins with manageable activities and gradually increases the duration or intensity may find it easier to remain active over the long term. Regular movement can support cardiovascular health, muscular strength, mobility, balance and mental well-being.

Walking is one of the simplest ways to begin. People can start with short walks and gradually increase their pace or distance as their fitness improves. Those who enjoy sports can consider activities such as badminton, swimming or cycling, depending on their health and access to facilities.

For beginners, the goal should not be to match the routine of a professional athlete. It should be to identify a realistic level of activity and build on it gradually. People with existing medical conditions or physical limitations may benefit from consulting a healthcare professional before starting a new exercise programme.

Good genes are not enough, says Milind Soman

Soman also addressed the role of genetics in determining a person’s health and physical fitness. While he acknowledged that good genes can be beneficial, he stressed that genetics alone cannot guarantee a healthy life.

Inherited characteristics may influence factors such as body composition, metabolism, endurance and susceptibility to certain health conditions. However, everyday habits also contribute significantly to overall well-being. Physical activity, nutrition, sleep, stress management and avoiding harmful substances all play a role in maintaining health.

This is particularly relevant because people sometimes assume that individuals who appear naturally fit do not need to make an effort to maintain their health. In reality, sustainable fitness usually involves a combination of biological factors and lifestyle choices.

Soman’s own experience reinforces this point. Despite his early background as a competitive swimmer, he went through a period of smoking and excessive drinking. His eventual decision to quit these habits and focus on an active lifestyle demonstrates that health choices can change over time.

Fitness does not have to involve expensive gyms or supplements

The discussion at the summit also featured Soman’s wife, Ankita Konwar, and his mother, Usha Soman. Together, they spoke about fitness, food habits, ageing and the importance of remaining physically active. The family, often described as India’s fittest family, emphasised that a healthy lifestyle does not have to be expensive or complicated.

Gym memberships, fitness equipment and supplements are often presented as essential parts of modern wellness culture. However, many people can begin improving their activity levels through accessible everyday choices. Walking, taking the stairs, cycling for short journeys, stretching and participating in recreational sports can all help reduce sedentary time.

Nutrition is another important part of the picture. A balanced diet that includes a variety of foods can help provide the nutrients needed for daily activity and recovery. Supplements may be useful in specific circumstances, but they are not a substitute for a healthy diet or medical advice when a nutritional deficiency is suspected.

The family’s message was that fitness should be practical and sustainable. Instead of chasing quick results or following unrealistic routines, people can focus on habits that fit naturally into their everyday lives.

What Milind Soman’s journey teaches about addiction and lifestyle changes

Soman’s account brings together two important aspects of health: overcoming unhealthy habits and building a lifestyle that supports long-term well-being. His experience with smoking and drinking shows that addiction can affect people from different backgrounds, including those who have a strong history of physical discipline.

It also highlights why people struggling with addiction should not be judged simply for finding it difficult to quit. Nicotine and alcohol dependence can involve physical, psychological and behavioural factors. Professional support, counselling, structured treatment and encouragement from family members can make a meaningful difference.

At the same time, his fitness philosophy offers a practical reminder that healthy living does not need to begin with dramatic changes. Small, repeatable actions can help people build momentum. Choosing to walk regularly, finding a sport to enjoy, improving food habits and avoiding tobacco are examples of steps that can support better health.

From swimming long distances as a young athlete to entering the modelling world, confronting addiction and eventually embracing a more active lifestyle, Soman’s journey has been shaped by both discipline and personal experiences. His message at the Delhi summit was not that everyone needs to train like an athlete, but that people should make consistent choices that help them stay healthy.

Frequently Asked Questions (FAQs)

1. How long ago did Milind Soman quit smoking?

Milind Soman revealed that he stopped smoking around 25 years ago. Speaking at the India Today Health Wealth Summit in Delhi on October 30, 2026, he said quitting was difficult because smoking had become an addiction.

2. Did Milind Soman also struggle with alcohol addiction?

Yes. Soman said he used to drink heavily and described drinking as an addiction. He also recalled how his mother, Usha Soman, sometimes refused to let him enter the house when he returned home drunk.

3. What did Milind Soman say about his smoking habit?

He explained that although he wanted to stop, addiction made it difficult to quit immediately. He eventually gave up smoking 25 years ago.

4. How much did Milind Soman swim during his competitive swimming days?

Soman recalled swimming approximately 65 kilometres every week during his competitive swimming years. He trained from the age of nine to 23, became a national champion in his event and represented India.

5. How did Milind Soman enter the modelling industry?

Soman said he received a modelling assignment unexpectedly and initially did not even know modelling was a profession. He accepted the opportunity because the financial offer was good.

6. How much time does Milind Soman spend exercising daily?

At the summit, Soman said he does not spend more than 10 minutes exercising each day. He also said he does not go to the gym or rely on supplements to maintain his fitness.

7. What is Milind Soman’s fitness philosophy?

Soman believes consistency matters more than workout intensity. He encourages people to stay active through accessible activities such as walking, running and playing sports rather than feeling pressured to follow complicated fitness routines.

8. What is the main lesson from Milind Soman’s journey?

His journey highlights that people can overcome unhealthy habits and make positive lifestyle changes. It also reinforces the importance of regular physical activity, sustainable routines and seeking appropriate support when dealing with addiction.