Jai Hind future warriors, today we are going to discuss some of the tips to keep ourselves physically fit. Physical fitness is not just important to the IO and GOR but also an important part of our personality as they are the visible signs of the amount of hard work we are putting in to achieve our dream of the olive green

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1. Running in the morning is best because it keeps you energized for the rest of the day. Start making weekly/fortnightly targets like if you are a beginner then start with 5kms for the first 15 days then increasing to 6,7, so on. You can also just sprint a small distance and then stretch-out. But a long run would be helpful in building stamina. Making running buddies would be great as you will be there to push each other when feeling exhausted or low on motivation.
2. Sit-ups just after the body is warm due to running (at least 30) will be beneficial in not just strengthening the core but also reduce fat.
3. Push ups – This is like basic of fitness, anywhere be it military or civil, push ups are a part of fitness tests. If you are a newbie, then don’t directly go for the parallel ones there are various methods to get into it, available online.
4. Start playing team games which are physically exhausting like football, hockey, basketball, etc. as they test not just physical strength but also build up two of the most important virtues: Leadership and Team-Spirit. When I say play it, I mean you to be there sweat out no matter you are not able to make effective passes at start, just work hard and with time you will become good.
5. Swimming uses all the muscles in the body so whether you swim a gentle breaststroke or hammer butterfly, you will get a full body workout. Exercising in water makes your body work harder so 30 minutes in a pool is worth 45 minutes of running. If you are a student who has his SSB and has JEE as a backup option this would be better than gyming because swimming is a great way to burn calories but is also less exhaustive for the body thus beneficial as you would not be tired throughout the day as opposed to hard-workout.
6. Regular cycling stimulates and improves your heart, lungs and circulation, reducing your risk of cardiovascular diseases. Cycling strengthens your heart muscles, lowers resting pulse and reduces blood fat levels. There’s a well known saying you never see a joyous face on a runner because they all must be cycling to be happy. Cycling burns good amount of calories and it will never wear you out(until you are a pro and going for those mountain hikes). If you are living in a city, morning would be a good time as there is no traffic, to explore the whole city and its outskirts at the same time workout. You can also replace commuting with bike to cycling your way to work/school/college.
7. Rope climbing would be great not just for physical fitness but is also an important part of physical fitness tests in any academy. Start with the basic method of climbing using both legs and hands, then improve to using just hands and finally to using two ropes and both hands to climb. But for this you need strong muscles and core. That can be done using push-ups.
8. Have a weekend off after the exams, why waste on gaming, go for hiking with your group of friends. You can search on web for nearby hiking spots and the equipment required{hiking boots, a backpack (to carry water and supplies), and possibly a walking stick}.  Believe me the experiences gained here are invaluable. Rather than writing crammed up stories/SRTs/wats related to hiking, you would write your own experiences.
9. Skipping ropes is one of the best form of cardio but if you do it everyday, your body gets acquainted to that form so gradually your calories burn will reduce and you will not feel much difference. So if you want to continue with skipping, try different forms and no of repetitions. In between, you can do some push ups and squats to increase your calorie burn rate and also it will help you to tone your thighs and calf muscles . Also feel stressed in between long studies at home you can do the reps.
10. Yoga, I think the word is enough, just look up online for the asans, and start doing them as per their guidance. Just to stress that yoga improves strength, balance and flexibility.

Conclusion

Please see that if you are a beginner, don’t go for extremes in josh or seeing your friends, a small muscle tear may hamper everything for a week/month even. Make a plan with small targets at first and then gradually improve ahead. But remember to be consistent, otherwise, muscles become stiff. For more posts related to defence exams and SSB Interviews stay tuned

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