How to Prepare for NDA Physical Test? – Requirements, Running Time, Fitness Level, Medical Criteria

The National Defense Academy (NDA) is a prestigious institution that trains young men and women to become future officers in the Indian Armed Forces. In order to get selected for NDA, candidates have to go through a rigorous selection process, which includes a written examination, followed by a physical fitness test. This article aims to provide guidance on how to prepare for the NDA physical test, covering requirements, running time, fitness level, and medical criteria.

NDA Physical Test Overview

The NDA physical test is designed to assess an individual’s physical fitness and suitability for a career in the armed forces. It consists of various exercises and activities that test endurance, strength, flexibility, and overall fitness. The physical test is an important part of the selection process and requires candidates to be well-prepared.

NDA Physical Test Procedure

The NDA physical test includes several components, such as running, push-ups, sit-ups, chin-ups, and a medical examination. Each component has its own specific criteria and requirements. Let’s take a closer look at some of the key aspects of the NDA physical test.

NDA Running Time & Distance

One of the important aspects of the NDA physical test is the running portion. The running test aims to measure the candidate’s cardiovascular endurance and stamina. The running distance and time requirements vary based on the gender and branch of the armed forces. Here are the running time and distance requirements for NDA physical test:

• Army (Male): 2.4 kilometers in 10 minutes.
• Army (Female): 2.4 kilometers in 12 minutes.
• Navy (Male and Female): 2.4 kilometers in 12 minutes.
• Air Force (Male): 2.4 kilometers in 10 minutes.
• Air Force (Female): 2.4 kilometers in 12 minutes.

It is important to note that these timings are subject to change, and candidates should refer to the latest NDA physical test guidelines for accurate information.

NDA Physical Test Requirements

The requirements for the NDA physical test differ based on the branch of the armed forces and gender. Here are the specific physical criteria for each branch:

NDA Physical Criteria For Army Officers (Male)

• Height: Minimum 157 cm.
• Weight: Proportionate to height and age.
• Chest: Minimum chest expansion of 5 cm.
• Leg Length: The minimum leg length is 99 cm, and the maximum is 120 cm.

NDA Physical Criteria for Army (Female)

• Height: Minimum 152 cm.
• Weight: Proportionate to height and age.
• Chest: Expansion should not be less than 2.5 cm.
• Leg Length: The minimum leg length is 99 cm, and the maximum is 120 cm.

NDA Physical Criteria for Navy Officers (Male and Female)

• Height: Minimum 157 cm.
• Weight: Proportionate to height and age.
• Chest: Expansion should not be less than 5 cm.

NDA Physical Criteria for Air Force Officers (Male)

• Height: Minimum 162.5 cm.
• Weight: Proportionate to height and age.
• Chest: Expansion should not be less than 5 cm.
• Leg Length: The minimum leg length is 99 cm, and the maximum is 120 cm.

NDA Physical Criteria for Air Force (Female)

• Height: Minimum 152 cm.
• Weight: Proportionate to height and age.
• Chest: Expansion should not be less than 2.5 cm.

Candidates need to meet these physical criteria to be eligible for the NDA physical test. However, these criteria are subject to change, and candidates should refer to the latest guidelines for accurate information.

NDA Physical Test 2023 – Visual Standards (Army & Navy)

The NDA physical test has specific visual standards that candidates must meet. The requirements may vary based on the branch of the armed forces. Here are the visual standards for the NDA physical test in 2023:

• Army: The minimum acceptable visual acuity is 6/6 in one eye and 6/9 in the other eye.
• Navy: The minimum acceptable visual acuity is 6/6 in one eye and 6/12 in the other eye.

NDA Physical Test – Minor Ailments to be Fixed

Candidates appearing for the NDA physical test must ensure that they do not have any minor ailments that could hinder their performance. Some of the minor ailments that need to be fixed before the physical test include:

• Deviated Nasal Septum
• Hypertrophic Rhinitis
• Sinusitis
• Phimosis/Preputial Adhesions
• Hydrocele/Varicocele/ Spermatocele
• Overweight/Underweight
• Under-sized Chest
• Piles
• Gynecomastia
• Tonsillitis
• Varicose Veins
• Knock Knees/Flat Feet

Candidates with any of these ailments need to get them treated before the physical test to ensure they meet the eligibility criteria.

NDA Physical Test 2024 – Guidelines for Tattoos

In 2024, the NDA introduced new guidelines regarding tattoos for candidates appearing for the physical test. According to the new guidelines:

• Permanent tattoos are allowed on the inner face of the forearm, but they should not be visible when wearing a half-sleeve shirt.
• Tattoos on any other part of the body are not permissible.

Candidates should keep these guidelines in mind when preparing for the NDA physical test.

NDA Physical Test 2024 – Spinal Disorders

Candidates with spinal disorders may face certain restrictions during the NDA physical test. The medical guidelines state that candidates with the following spinal disorders will not be eligible for selection:

• Granulomatous disease of the spine
• Arthritis/spondylosis/spondylolisthesis
• Compression fracture of vertebrae
• Scheunemann’s disease
• Congenital Kyphosis/Lordosis/Curved Vertebrates
• Spina bifida
• Hemi-vertebrae
• Ankylosing spondylitis
• Prolapsed intervertebral disc
• Inflammatory spondylopathy

Candidates should consult a medical professional and get their spinal disorders evaluated to determine their eligibility for the NDA physical test.

NDA Physical Test 2024 – X-Ray Exam

As part of the medical examination during the NDA physical test, candidates may be required to undergo an X-ray examination. The X-ray exam aims to identify any underlying medical conditions that could affect the candidate’s fitness for the armed forces. It is important for candidates to cooperate during the X-ray examination and follow any instructions given by the medical professionals.

NDA Physical Test Important Dates 2024

For accurate and up-to-date information on the NDA physical test dates in 2024, candidates should refer to the official NDA website or contact the concerned authorities.

How to Prepare for Cracking the NDA Physical Test?

Preparing for the NDA physical test requires disciplined training and dedication. Here are some tips to help candidates prepare for cracking the NDA physical test:

1. Focus on overall fitness: The physical test evaluates the candidate’s overall fitness. Besides running, it is important to train and improve endurance, strength, flexibility, and agility. Include a variety of exercises such as push-ups, sit-ups, chin-ups, and stretches in your training routine.
2. Follow a structured training plan: Create a training plan that includes regular exercise sessions and allows for gradual progress. Start with the basics and gradually increase the intensity and duration of your workouts.
3. Seek professional guidance: Consider enrolling in a reputable fitness training program or hiring a personal trainer who specializes in preparing candidates for military physical tests. They can provide expert guidance and tailor a training program to your specific needs.
4. Maintain a healthy diet: A balanced and nutritious diet plays a vital role in physical fitness. Ensure you eat a variety of foods, including lean proteins, whole grains, fruits, and vegetables. Stay hydrated and avoid excessive consumption of sugary and processed foods.
5. Practice running regularly: As running is a crucial component of the NDA physical test, make it a priority in your training. Gradually increase your running distance and pace to meet the specified time requirements.
6. Take care of your mental well-being: Physical fitness is closely linked to mental well-being. Practice stress management techniques, get enough restful sleep, and maintain a positive mindset throughout your preparation.
7. Stay updated with the latest guidelines: NDA physical test requirements and guidelines may change from time to time. Stay updated with the latest information provided by the NDA and adjust your training accordingly.

Remember, preparation for the NDA physical test is not a one-time effort. Consistent training, dedication, and perseverance are key to cracking the physical test.

Conclusion on NDA Physical Test

The NDA physical test is a crucial component of the selection process for aspiring officers in the Indian Armed Forces. By understanding the requirements, running time, fitness level, and medical criteria, candidates can better prepare themselves for the physical test. Proper training, discipline, and adherence to guidelines will enhance their chances of success. Remember, physical fitness is essential, but it is equally important to maintain a positive mindset and a strong commitment to serve the nation.