The Lifestyle Journalist Magazine proudly presents its March 2025 edition, graced by the legendary badminton champion Saina Nehwal on the cover. A symbol of resilience, determination, and excellence, Saina’s journey continues to inspire millions, making her the perfect face for this special edition.
You have been a trailblazer in Indian badminton, achieving many firsts. Looking back, which achievement is closest to your heart and why?
I have always given my best in every tournament. I joined the senior Indian team at the age of 14, debuting in the 2004 Uber Cup in Malaysia. Looking back at my journey till 2024, my 2012 Olympic bronze medal and achieving the world number one ranking are the closest to my heart. Every player dreams of becoming world number one and winning an Olympic medal, and I am grateful to have achieved both.
Who has been your toughest competitor on the court, and what made those matches particularly challenging?
Wang Yihan and Tai Tzu Ying have been among my toughest opponents. They had an exceptional all-around game and excellent deception, making it very difficult to read their shots. I always had to give more than 100% to defeat them.
Your husband, Parupalli Kashyap, is also a badminton player. How do you both support each other’s careers?
Kashyap and I have known each other since 2003, so it’s been a long journey. Since childhood, we have always discussed training and how to be the best. Being in the same field made it easier to advise and correct each other’s mistakes. Our moods often depended on our matches, and we understood each other’s struggles. We constantly pushed each other to achieve the best.
You have been an inspiration for many young female athletes. What changes would you like to see in Indian sports for women?
Women are excelling in every field; they are unstoppable now. This is a very positive shift. There are so many working women today, proving that we are capable of achieving anything. After I started winning, I saw a surge in young girls taking up badminton, all dreaming big. If you look at Olympic medals, Indian women have won quite a few. My only advice is to work hard and believe in yourself—anything is possible with dedication.
How do you stay mentally resilient during periods of physical setbacks?
Setbacks are a part of life, especially for a sportsperson. I have played over 500 matches and won 24 international titles, which means I have also faced many defeats. But I never gave up. I played eight World Championship quarterfinals, and on my ninth attempt, I won a medal by reaching the finals in 2015. My Olympic medal and other victories came after numerous challenges. My coaches, parents, and friends always supported me. Seeing my competitors train hard, even after losing in early rounds, motivated me. I wanted to win and achieve more, so I kept pushing myself. My message is simple: keep trying, and you will succeed if you give your 100%.
Injuries have been a part of your journey. Could you share your approach to recovery and balancing rest with the desire to compete?
Injuries are an inevitable part of every sportsperson’s life. Along the journey, you witness so many athletes struggling with injuries, including yourself. It takes time to understand how to deal with them, but one thing I have learned is that almost every athlete who is winning has battled injuries at some point. The key to recovery is having the best physiotherapists and trainers who can guide you toward the right rehabilitation plan and help you get back on track. No matter how severe an injury is, there is always a way to recover with proper care and effort.
Yes, injuries can be mentally and physically torturous. There are times when you feel like crying, struggling to sleep, and losing your appetite. But it is important to talk to your parents, coaches, or someone close to you for support and motivation. Recovery requires patience and dedication. Sometimes, it takes months to get back to full fitness, and setbacks can be discouraging. However, the love for the sport and the hunger to return to the game kept me going. I have had to go through multiple recovery phases, constantly pushing myself to regain my strength, mobility, and form.
Even when you want to rush back onto the court, it is crucial to listen to your body and follow the rehabilitation process strictly. Strength training, physiotherapy, and proper rest all play a significant role in recovery. You have to trust the process and keep working on getting stronger. Looking back, overcoming these challenges has made me the player I am today. Badminton was not even a popular sport in India before 2008, and today, I am proud to have played a role in its growth despite facing multiple injuries throughout my career.
What are your goals for the upcoming season, and how are you preparing to achieve them?
I am not playing at the moment due to arthritis in my knee. After pushing it for 24 years, it is showing signs of degeneration.
Who has inspired you the most in your journey, both in sports and in life?
My mom is my biggest supporter and my role model. She is my inspiration. She made me believe that I could be the best in the sport when I joined a summer camp in 1999. That was when she said, “You will win an Olympic medal and be the best,” and I used to laugh at her because we only used to hear about Chinese, Korean, and Japanese players excelling in this sport.
But today, when I look back, I realize that even though she is a housewife, she has incredible mental strength. She made me believe that I could be the best in a sport that was not even popular back then. Her confidence and support helped me achieve so much when I was just a kid. At that time, I was just playing for fun because my father is a scientist, and I thought I would become a doctor. I never really considered a career in sports, but she believed in me and supported me throughout my journey.
As an athlete, comfort is key, but do you enjoy dressing up for events and red carpets? How do you balance style and comfort?
Yes, I love dressing up, and I ensure my stylists help me choose good outfits for occasions. As public figures, we are always being observed, so we have to make an effort. While athletes tend to be lazy when it comes to dressing up, I make sure to choose comfortable clothes.
Outside of badminton, what are some of your passions or hobbies that people might not know about?
I never had the chance to pursue hobbies beyond badminton. With 17 tournaments a year and constant training, there was hardly any free time. Sundays were usually for rest and recovery. However, I do love watching movies whenever I find time.
What does your daily diet look like? Do you follow a strict nutrition plan, or do you indulge in your favourite foods occasionally?
As an athlete, I have to follow a strict diet to stay light and fast on the court. That doesn’t mean I can’t indulge occasionally, but discipline is essential. Everyone is strict about their diet because they want to win. I love aloo parathas, so I allow myself a cheat meal now and then.
When you get time off, where do you love to travel? Any dream destinations on your bucket list?
During my playing career, I never travelled for holidays. My first vacation was in 2020! I started playing in 1999, and for 24 years, training and tournaments took priority. My body type didn’t allow me to take long breaks, as I would gain weight quickly and risk injuries. That said, my favourite destinations are London and Singapore.
How do you envision your legacy, and what message would you like to convey to aspiring athletes?
To the younger generation, my advice is to stay focused and disciplined. Listen to your coaches and parents—they have experience and always guide you in the right direction. It may feel irritating at times, but their advice will help you find solutions. Stay confident, keep working hard, and dream big!
If you could send one message to women across the world on International Women’s Day, what would it be?
Believe in yourself! Women can achieve anything.
If you could change one thing for women in sports, what would it be?
I don’t think anything needs to change—women are excelling, and everything is going well.
As one of India’s top female athletes, what challenges did you face as a woman in sports, and how did you overcome them?
Fortunately, I did not face any major difficulties beyond the usual challenges of striving for excellence. Everyone faces hardships, but taking care of your body through proper diet, yoga, stretching, and mental strength helps overcome them.