Hajj Physical Preparation

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HajjPhysical Preparation
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Strength Endurance

• The hajj rites require a great deal of strength
  and endurance.
• The constant crush of hundreds of thousands of
  pilgrims, each trying to perform the same rites
  at the same time in limited spaces and very hot
  weather, compounds the demands on your physical
  conditioning and mental toughness

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Physical State

• The hujjaj will be in a better position to deal
  with the rigours of the Hajj if they are in a
  good physical state.

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Physical State

• Those who are physically and mentally fit to
  undertake the journey, are most likely to gain
  the greatest potential benefits.
• Ill-health greatly affects the level of
  concentration needed to complete the manasik of
  Hajj.

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Exercise

• You can take elementary precautions to minimize
  your chances of becoming ill, and also to ensure
  that you will get back on your feet faster should
  you get sick.
• Getting and staying in good physical shape by
  regular exercise prior to your departure is a
  good first step.

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Walking

• Walking is the single most natural human exercise
  activity there is, and nothing could be easier.
• By following a simple program of walking, you can
  obtain the level of fitness needed to alleviate
  some of the physical stress of Hajj.
• Walking punishes the body far less than jogging
  or swimming, yet is an effective way of improving
  respiration and heart function.

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Walking

• The aim of a walking program is to bring on
  subtle, progressive changes to the aerobic
  capacity of the body.
• The aerobic capacity is the body's ability to use
  oxygen during exercise and this program is
  simple. It involves walking a little further than
  you do normally each day and increasing the
  distance gradually.

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Warm up Stretching

• Make every walk a complete workout by including
  these elements, and following the correct
  sequence. Neglecting to do so will make walking
  more difficult, and increase the risk of injury.
• 1) Warm up
• 2) Flexibility exercises
• 3) Walk
• 4) Cool down
• 5) Stretch .

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Heat

• We reside away from the equator and are not
  acclimatised to the intense heat that is
  experienced during Hajj.
• Because of this ,our body defense systems are not
  adequate to cope with the maintenance of the
  temperature and body fluid balances.

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Heat Stress Dehydration

• Heat stress and dehydration can be life-
  threatening.
• During vigorous physical exercise a person can
  sweat at a rate of 4 pounds of water every hour.
  This water must be replaced.
• If a person loses more than 5 per cent of his or
  her weight in sweat, they face the danger of
  becoming dehydrated and thus increasing the risk
  of heat illness.

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Dehydration

• The only way to combat this is to continue to
  drink at frequent intervals
• 4 pints or about 8-12 glasses.
• Eat citrus fruits to maintain a good electrolyte
  balance and build up your resistance.
• The body's thirst mechanism is not a good
  indicator as it underestimates the need for
  fluid.
• Stay away from colas!

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Zam Zam

• Zam Zam is Shifa
• It will rehydrate you
• Drink Zam Zam whenever you feel thirsty
• If you have the signs of a cold do not drink cold
  Zam Zam or any cold water
• Use clean cups especially at the Haraam

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Illness

• The common health complaints during hajj are
• Dehydration sun-stroke Cold, cough flu
• Upset stomach diarrhea
• Muscular aches, pains and blisters on the feet.

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Illness

• Gastrointestinal and respiratory infections are
  very common during Hajj .
• People from all over the world bring with them
  all kinds of infections.
• The unavoidable closeness of the hundreds of
  thousands of pilgrims facilitates easy spread of
  these illnesses.
• Wearing face masks is a common practise

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Food

• Eat well at the hotel, food is in abundance
• Stay away from street food
• Wash fruit before eating

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Fatigue

• Fatigue, and lack of sleep from the physically
  demanding regimen of Hajj rites
• Over-enthusiastic exertions in prayers and
  devotions, lower one's immunity and resistance,
  thereby making one more vulnerable to diseases.

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Medication

• Ask your doctor to prescribe a broad- spectrum
  antibiotic to be taken prophylactically (i.e., as
  a preventive measure) throughout your stay in
  Saudi Arabia.
• ????Some doctors prescribe 250 mg of the
  antibiotic CIPRO or AMOXICILLIN to be taken
  daily.
• CIPRO or AMOXICILLIN is easily available in Saudi
  Arabia.
• Consult your doctor!

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Consult your doctor

• Everyone has different medical conditions.
• Ensure that you have a list of all prescriptions.
• Consult your doctor!

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Hajj Mabroor!

• So if you are going to get the most out of your
  Hajj please ensure that you are at your best
• Spiritually
• Physically
• Mentally