Maintaining physical fitness and health is crucial for performing well in the tests with weightage of marks in the NDA exam. Here are some detailed guidelines to help you in this regard:

1. Importance of Physical Fitness:
Physical fitness is not only essential for overall health but also plays a significant role in the NDA exam. The physical fitness tests include activities like running, push-ups, sit-ups, and chin-ups, which require strength, endurance, and agility.

2. Balanced Diet:
A balanced diet is the foundation for maintaining physical fitness. Include a variety of fruits, vegetables, lean proteins, whole grains, and healthy fats in your meals. Avoid processed foods, sugary drinks, and excessive consumption of fried or fatty foods. Stay hydrated by drinking an adequate amount of water throughout the day.

3. Regular Exercise:
Regular exercise is vital to build strength, endurance, and flexibility. Develop a workout routine that includes cardio exercises like running, swimming, or cycling to improve stamina. Incorporate strength training exercises such as push-ups, squats, lunges, and planks to enhance muscle strength. Include stretching exercises to improve flexibility and prevent injuries.

4. Targeted Training:
Focus on the specific physical tests included in the NDA exam. Practice running regularly to improve your speed and endurance. Work on increasing the number of push-ups, sit-ups, and chin-ups you can do in a set time. Gradually increase the intensity and duration of your training sessions to challenge your body and improve overall performance.

5. Rest and Recovery:
Allow your body enough time to rest and recover after intense workouts. Rest days are necessary to avoid overtraining and prevent injuries. Get an adequate amount of sleep each night to promote muscle recovery and overall well-being.

6. Mental Well-being:
Maintaining mental well-being is equally important for optimal performance. Manage stress levels through techniques like meditation, deep breathing exercises, or engaging in hobbies and activities you enjoy. Stay positive, motivated, and maintain a balanced approach towards your preparation.

7. Regular Medical Check-ups:
Regular medical check-ups are crucial to identify any underlying health issues and address them promptly. Consult with a healthcare professional to ensure you are in good health and receive any necessary vaccinations.

Remember, consistency is key when it comes to physical fitness. Develop a disciplined routine, set realistic goals, and monitor your progress regularly. With dedication and perseverance, you can maintain your physical fitness and health to perform well in the NDA exam.