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Getting in Shape for the Police Exam Physical Test

By Raymond Foster, Tracey Biscontini

Part of Police Officer Exam For Dummies Cheat Sheet

Policing is a physical job that requires strength, endurance, and flexibility, which is why a physical ability test is part of the hiring process. Use the following tips to stay in shape for the physical test:

  • Make it routine. It’s easy for life to get in the way and ruin your fitness goals, so try to incorporate exercise into your daily schedule.

  • Don’t get bored. Repeatedly doing the same workout will quickly grow tiresome, so change it up. Instead of jogging around a track, play soccer or go for a bike ride.

  • Get your cardio up to speed. Being able to run quickly and run long distances takes time. You can’t do this a week or two before the test. Incorporate vigorous cardiovascular exercise into your exercise routine.

  • Work out with a friend. It’s more fun to work out with a buddy. You can talk, laugh, and catch up while motivating each other to keep moving.

  • Eat healthful foods. Be sure to eat plenty of lean proteins and vitamin-rich fruits and veggies. These foods give you the energy you need to work out each day.

  • Drink plenty of water. When you work out, you lose a lot of water through sweat. In addition, water cleanses toxins from your body. So stay hydrated!

  • Get plenty of rest. You need rest to give your body time to repair itself. Doctors recommend seven to nine hours of sleep each night.