You don't need to look like the Incredible Hulk or Mr. Universe. Just be fit and in good shape. Be careful not to get your tummy too bulging (I'm beginning to have problems with this) and your legs and arms powerless due to infrequent use. I keep on with my jogging, brisk walking and push-ups, to mention a few. I shadow box a lot. I try out techniques during drill-spars.
Workout has the following benefits in a street fight:
1. Makes you more confident and less nervous during confrontations. Your heart beats normally even in the face of danger.
2. You control your breathing easily. You don't get exhausted or have difficulty catching your breath.
3. You move athletically and quickly. This is important.
4. You have ample leg and arm power to execute techniques.
5. Your few hits can do a lot of damage.
It's hard to move or deliver techniques if you have health problems. Or, if movements make your body ache. So, you have to keep working out as a lifestyle. If you're not into workouts, it's not too late to start. You can't defend yourself in the streets or at home if you're out of shape. You may call for help but don't count on it. People come to help when the danger is past, and it may be too late then.
To start working out, have a medical checkup and have it regularly. If the doctor says you're good, ask what workouts he recommends. Is it okay to run and lift weights? If he finds something wrong with you, ask what your workout limits are and what's best for you. Brisk walking is usually good for everyone. Start there and gradually progress, with consultations with your doctor.
You don't need heavy workouts, unless you're competing in the Olympics or aiming to beat Manny Pacquiao. You don't need to build bulging muscles like Dwayne Johnson, unless you're in Hollywood doing fantastic action movies. Just do something that will challenge your body but not too much to exhaust it. Just firm up your muscles and bones and make them strong.
However, street fights are not won by just having bigger muscles. It's all in your training, courage, confidence, speed, accuracy and technique. If you can hit before the enemy can---and hit solidly---then you win, even if he is the Incredible Hulk. And with bigger attackers, it's important to hit the eyes accurately with one finger jab. I have other weapons that can damage big opponents.
So, regular workouts and training are always a given. Along with real prayers, you can't afford to neglect them if you want to stay safe in streets. Checkout this video on simple workouts you can do at home or the office.
Here's one on push-ups, my favorite workout:
A nonjoiner, being often alone, needs to be self-reliant in the streets.
