Hajj
Physical Preparation
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
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.
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.
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.
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.
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.
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 .
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.
Heat Stress & Dehydration
• Heat stress and dehydration can be lifethreatening.
• 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.
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!
Zam Zam
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•
•
•
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
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.
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
Food
• Eat well at the hotel, food is in abundance
• Stay away from street food
• Wash fruit before eating
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.
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!
Consult your doctor
• Everyone has different medical conditions.
• Ensure that you have a list of all prescriptions.
• Consult your doctor!
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