How to Pass ASF Physical Test 2026 Are you preparing for the ASF Physical Test 2026 and worried about running, medical fitness, weak eyesight, low chest size, height, or weight issues? Don’t worry this guide will help you pass the ASF physical test step by step, even if you are a beginner. Thousands of candidates fail every year due to a lack of preparation, wrong training style, and ignoring basic medical requirements. I will explain How to Pass ASF Physical Test 2026, running, height growth, chest expansion, eyesight, breathing problems, and weight loss or gain professionally and easily.
ASF Physical Test Requirements (2026 Updated)
For Male Candidates:
| Category | Running | Height | Chest (Normal/Expanded) | Weight |
|---|---|---|---|---|
| Corporal | 1 Mile in 7 Minutes | 5’6″ | 32 1/2″/34.5″ | According to BMI |
| ASI | 1 Mile in 7 Minutes | 5’6″ | 32 1/2″/34.5″ | According to BMI |
For Female Candidates:
| Running | Minimum Height | Weight |
|---|---|---|
| 1 Mile in 10 Minutes | 5’2” | BMI Based |
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How to Pass 1 Mile Running in ASF ?
Mostly candidates fail in running because they start running fast from the beginning and lose energy. Follow this Simple Steps:
Running Practice Formula (30 Days Plan)
| Day Range | Practice Steps |
|---|---|
| Day 1–10 | Walk + Jog (2 km daily) |
| Day 11–20 | Jog + Slow Running |
| Day 21–30 | Full Speed 1600M Practice |
Start Slow – End Fast Strategy:
Run slowly for the first 200 meters to save energy. Increase speed step by step, and for the last 200 meters, run at full speed.
Breathing Technique:
- Inhale from nose, exhale from mouth.
- Use 4-step inhale and 2-step exhale technique.
Height Increase Tips for ASF Candidates:
If your age is below 22, there is a chance of natural height growth.
Best Height Increasing Exercises:
- Hanging Bar Exercise
- Cobra Stretch
- Wall Stretch
- Skipping Rope
Food for Natural Height Growth:
Milk, eggs, bananas, dry fruits, and vitamin D foods.
A proper sleep of 7–8 hours also helps natural growth.
How to Increase Chest Size Naturally:
Required ASF chest size is 32 1/2 inches normal and 34 1/2 inches expanded.
Best Chest Expansion Exercises:
- Deep Breathing Exercise
- Wall Push-ups
- Dumbbell Fly
- Pull-ups
For better results, practice push-ups daily (20–30 Reps).
Eat protein rich foods like milk, chicken, fish, eggs.
Weak Eyesight ASF Medical Test Preparation
ASF allows glasses, but eyesight must be 6/6 or 6/9.
Improve Eyesight Naturally:
- Wash eyes with clean cold water in morning
- Focus exercise (thumb exercise)
- Reduce screen time before test
Best foods for eyesight:
Carrots, almonds, dates, spinach, fish oil, vitamin A-rich foods.
Weight Loss or Weight Gain for ASF Medical Clearance
ASF uses BMI (Body Mass Index) to check weight according to height.
Weight Loss Tips (If Overweight)
- Morning walk & skipping
- Avoid sugar, oily & junk food
- Use lemon water or green tea after meals
Weight Gain Tips (If Underweight)
- Milk + Banana shake
- Eggs, Peanut butter, oats
- Strength training exercises (push-ups, squats)
Breathing (Saans) Problem During Running?
If you get chest tightness or breathing issues, do these exercises:
- Balloon blowing exercise
- Deep inhaling & exhaling
- Daily steam inhalation for lungs
- Yoga breathing (Pranayama)
Back Pain, Knee Pain, or Ankle Pain During Running?
Avoid these mistakes:
- Do not run on hard roads initially
- Always stretch before running
- Wear soft running shoes
- Use ankle support belt if needed
Best Breakfast Before ASF Physical Test
Pre-Running Energy Foods:
- Banana with milk
- Oats with honey
- Dates and peanut butter
Never run with a heavy stomach. Keep it light!
Conclusion:
Passing the ASF Physical Test 2026 is easy if you prepare smartly. Focus on running, proper diet, medical fitness, and daily training. Don’t rush. Stay consistent. Remember—strong preparation always beats talent.
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