Physical Exercises that Defence Aspirants must Know to stay Fit

Physical Exercises that Defence Aspirants must Know to stay Fit
01-July 2018...........

It’s been rightly said “The more you sweat in Peace less you bleed in War”. It is applicable in training of a GC and every person’s life . Now being a Defence Aspirant it is  very important to take care of health and to stay happy and Physically fit.

Here we look at some simple exercises that will account for a full body workout and take up only a few hours.

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Warm up/ Stretching exercises

Warm up or stretching exercises are very important before any work out or exercise .These are exercises that simply increase your physical activity and prepare you for an intense workout session ahead. Warm up exercises include brisk walking (walking at a rapid pace) or jogging. Stretching exercises can range from standing toe touch and side stretch to cross-border arm stretch, side Jumping.It also increases your stamina and very helpful in avoiding any internal injury during task.


One of the best exercise or physical activity that makes the overall reformation in physique .This is one activity for which you require no gym, no specific places and no trainer. Running is the most basic and the best form of exercise one can do. Even in forces there is demand of running 2 km, 4 km, or even 40 km.To get ready for it you have to start running ,for this you could start by sprinting  100 meter, 200 meters and 400 meters step by step and then increase distance .

Push up

The king of all the exercises, which is going to strengthen your back, chest, biceps and shoulders too. You may have seen in your SSB Call up letter that before joining academy you should be able to do 13 push ups. When it comes to exercises, this holds as much importance as running. At the IMA, for instance, you’re expected to do “as much as you can (minimum 14) under a minute. Beginners can start by doing 3-5 pushups a day and gradually increase it by 5 or 10 reps. Keeping track of your progress is a great method to keep your commitment. It will give great strength of your body.


It is also one of the most important physical exercise that for a defence aspirant, you might be well aware that swimming is an inevitable exercise that is done at the academies. Swimming is not only necessary to survive if you land up in water but also has many other benefits. These include muscle toning, strength and endurance, cardiovascular fitness and also plays a part in improving your sleep.


Sit-ups are a part of ab workouts. These increase flexibility and improves posture while working on tightening the abdominal muscles.

How to: Lie down on your back, keep your hands behind your head and bend your knees to keep your feet firmly on the ground. Now slowly lift your back and bring your head closer to your knees. Hold the position for 2-5 seconds before repeating.

Pull ups -Bigger Forearms and Stronger Shoulders

 It is one of the most tougher and important exercise . It is very difficult to do in the beginning for some people. And they comprise a good part of physical training at any Military Training around the globe. Your body needs to be ‘seasoned’ in order to do this. But, like always, if you do have strength, then, no sea too rough, no muff too tough!

‘Squats’ – for strength and shape

Squats are basically for strong legs, thighs because of which Obstacle courses conducted in Groups or individually are easily completed without any injury or cramps.We surely don’t need to bring out the importance of legs. Strong legs, strong thighs would definitely help you in Obstacle Courses conducted in groups. Moreover, you got to have some strength in those knees of yours, and this, the Squats definitely promise you some.

Note- All the exercises are to done carefully. However if you don't know exact way of doing then kindly consult with coach or a person who knows about it avoiding injuries.


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