How to maintain physical fitness for joining Defence services as an Officer:
Introduction:
Defence Services is not just a career, it’s a way of life. And ‘a sound mind lives in a sound body’, therefore, one needs to be physically and mentally fit for being an Officer of the Indian Armed Forces. This physical strength is also tested in SSB by means of Ground Tasks like Individual obstacles, Group Obstacles Race, etc. This fitness is not only essential for clearing the medicals (where most candidates face issues of being overweight), but is also prime to the rigorous training the cadets undergo in the training academies. One should adopt a healthy lifestyle, exercise regularly and maintain a balanced diet in the pursuit of the desired goals.
Following are some ways to include in your routine to maintain physically fitness for joining Defence services.
- Wake up early. The reporting time for Day-1 at the SSB centre is 05:00-06:00 hrs. Waking up early sets the biological clock over a period of time that one will become habitual of it, and not feel drowsy or inactive during early morning tests conducted at SSB.
- Run for 2.4 kms everyday and time it. In any training academy, the standard PT test includes 2.4 km run, to be finished under 12 minutes 30 seconds (for Lady Cadets) and 9 minutes (for Male cadets). Practicing running everyday will improve one’s timings gradually, and build stamina and endurance.
- Do 3 sets of push ups 15 each, thrice a day. Building arm strength is very important for SSB, it is required in Individual obstacles like Tarzan swing (where one has to swing by clinging onto a rope at a heightened platform), Double ditch, Tiger leap. It also comes in handy during Progressive Group Tasks where one has to carry planks, ropes and logs with the team.
- Do 40 sit ups twice a day, without leaving the hands from the back. Sit ups build our core strength and help cutting the belly fat. If one isn’t able to do it by oneself, take help of a partner or a buddy.
- Take 6-8 hours sleep everyday. Sleeping helps rejuvenate our body, and absorb all that we’ve read in mind. Poor sleeping schedule or oversleeping will make one passive and lazy.
- Follow a timetable, Prepare your own Timetable as per your schedule. Devote adequate time for all three techniques- GTO, Psych and IO for SSB, check your medical standards from joinindianarmy.nic.in and if your weight isn’t under required criteria, start working on it before your SSB.
- Customize your own physical fitness plan for the week. Include running, situps and pushups as a mandatory element in it. Saturdays can be Yoga days or complete stretching days.
- Drink adequate water. Water removes toxins from our body and plays a key role in many of our body’s functions, like keeping joints lubricated, maintaining body’s temperature, etc. Drink 2-4 litres of water everyday. But avoid having it before meals and after meals.
- Avoid junk, oily and fat-rich food. Take simple and a balanced diet. Include more fibres (fruit and salad) in your diet. Eat at hygienic places if eating outside home.
- Remember, the key to success in life is Discipline, if you don’t follow the schedule religiously, the results would not be in your favour. Keep a check on yourself, and follow the policy of Reward-Punishment for your own self. On days, you’re feeling dejected, remember your purpose and the end point. Be determined and passionate to see yourself in the Olivegreen uniform.
Conclusion: Inculcating the above points in your daily routine will make you more productive and active, improve your memory and aid your preparation for SSB.
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