7 Tips to Remain Physically fit for all Defence exams

By Vivek Chauhan|Updated : May 11th, 2022

Candidates aspiring to join defense services through CDSAFCAT, CAPF or other exams are expected to maintain a basic fitness level. Even if you do not exercise on a regular basis, you can start practicing as soon as you receive your call letter for the SSB interview.

However, it is advisable that you keep on doing physical activity on a regular basis. At the SSB, a candidate with good physical fitness will excel at outdoor as well as indoor testing activities. Physical fitness is directly useful in GTO tasks including Individual obstacles and Group Obstacle races.

Best Ways to Maintain the Basic Fitness Level for Defence Exams

1. Running:

  • Running (both short-distance and long-distance) is the most common and hassle-free approach to maintain physical fitness. If you are new to running, start by running at a slow pace for small intervals and keep practicing. Running regularly helps in building cardio endurance.


2. Daily Exercise:

  • Some of the common exercises such as lunges, push-ups, squats, Burpees, side planks and crunches are most effective in building physical stamina if done on a regular basis. These exercises boost metabolism and help in maintaining posture and appearance.

3. Balanced Diet:

  • Control of palate is crucial in building and maintaining a healthy body. The quality and quantity of food that we eat directly affects our physical and mental health. A balanced diet contains equal proportions of all nutrients that our body needs.
  • The energy intake of our body should be in balance with energy expenditure. We should control the consumption of fats, sugar and eat more fruits, vegetables, legumes (lentils and beans), nuts and whole grains (e.g. unprocessed maize, millet, oats, wheat and brown rice).
  • keep a check on your 'Ideal Body Weight' as being overweight even by a slight margin is not desirable.

4. Sports:

  • Playing any outdoor sports regularly also helps in maintaining physical fitness. Playing sports helps in maintain healthy bones and muscles, controls weight, builds lean muscle and reduces fat. Apart from building physical stamina, playing a sport helps us in developing competitiveness and team spirit.
  • Pick one sport today and start playing, it’s never too late to start.
  • Join swimming, if possible. Swimming helps in regulating body circulation and develops stamina.

5. Cycling:

  • Cycling on a regular basis improves joint mobility and strengthens body fat levels. Cycling can also help in relieving stress.

6. Yoga:

  • Yoga as a mode of physical exercise has gained popularity in recent times.
  • Asans (Yogic postures) along with Pranayam (breathing exercises) help to maintain flexibility. Yoga relaxes the body and improves mental health.

7. Focus on endurance:

  • While doing physical activities, the focus should be on building core strength, stamina and not only on building muscles. The aim of the physical exercises should be to ensure uniformity of development and coordination of mind and body.

A fit physical body and sound mind are perquisites for excellence in any field and more so in Armed forces. By incorporating physical exercises in their daily lives, aspirants can be more confident in their performance and a poor show in outdoor activities may affect the chances of getting recommended by the Services Selection Board. In the words of Edward Stanley:

Those who think they have not timed for bodily exercise will sooner or later have to find time for illness.

‘The clock is ticking. Are you becoming the person you want to be?’

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