The simple regime for fitness consists of a healthful food regimen and physical sporting events including solar salutations, Indian press up, and Squats. Gatka is based on range of different paitarās and asanas, that are bureaucracy for coordinating the complete body and guns in unison. the primary is the Mūl paitarā which is a simple four-step sample, and the important thing to all different kinds. The motion requires same and simultaneous use of both hands and develops ambidexterity. it’s miles a balance and co-ordination exercise and is to be practised time and again. Then there are other paitarās based totally at the tiger, monkey, bull, snake, eagle, and so on., that can also include guns.After the Ardās the soldiers bow to the guns and salute the fingers, while both approaching the weapons or circumambulating them. positive mantras are recited from the Dasam Granth Sahib, particularly the Shastra Nām Mālā, Tribhaṅgī Chhaṅd, Bhagautī Astora and Chaṇḍī dī Vār. There are also the battle cries like Sat Sirī Akāl and Gurbār Akāl. earlier than sparing each gamers must do the fatehnāmā, or salute every other by using ritually crossing and hitting every different’s weapons two times.