Table of contents:
Various preparations before leaving for the Ka'bah need to be done carefully. Some preparations cannot be done suddenly, one example is physical condition. The pilgrimage requires optimal fitness and endurance because most activities will require you to walk. The physical preparation for the pilgrimage consists of habits or physical activities that you do daily. If you are a passive person, try to make more moves as departure time approaches.
Exercises for the physical preparation of pilgrims
Physical exercise or sports with different movements can help the body stay fit and healthy, and keep exercise fun. Here are some sports that can improve fitness and can be part of the physical preparation of prospective pilgrims.
Brisk
Brisk walking is an easy and effective form of cardio. You probably already understand how important cardio training is for body fitness. To do a brisk walk you can follow these steps:
- Position your head upright, looking forward, and not looking down
- Make sure your neck, shoulders, and back are relaxed, but don't slouch
- Walk at a steady pace, not too slow or fast
The pilgrimage requires a lot of walking, so it is recommended that you get used to walking long distances.
Brisk walking is also beneficial for several other aspects of health, such as:
- Lose weight
- Improve cardiovascular health
- Lowering blood pressure and sugar
- Improve mental health
Run or jog
Exercise or sports for the physical preparation of the next Hajj candidate is jogging. Make no mistake, jogging and running are not the same. Indeed, you are basically running, but jogging is lighter than running.
However, both provide almost the same health benefits. One thing is for sure, both are better than brisk walking. If you just jog regularly, you will:
- Increase endurance
- Increase stamina
- Maintain weight
- Reducing the risk of chronic disease
- Got mood booster naturally
Immunity is very important, especially if you are visiting a country that is visited by people from all over the world. Various viruses and diseases can spread easily because almost all places of worship are full of congregations. Don't forget to prepare supplements such as vitamin C because it can also increase endurance.
Cycling
Who doesn't love to ride a bicycle? Maybe most people of all ages and ages like this one sport. Cycling can also be a physical preparation for pilgrims before carrying out the pilgrimage.
Cycling is an aerobic activity (just like walking, running, and jogging), which means that your heart, blood vessels, and lungs are all working at the same time. You can cycle two to four hours a week to improve your health.
Besides being able to improve fitness for the physical preparation of prospective pilgrims, cycling provides other health benefits such as:
- Improve cardiovascular health
- Increase muscle strength and flexibility
- Improve joint work
- Reduces stress, anxiety, and depression levels
- Improve posture and body coordination
- Strengthens bones
- Lose fat in the body
- Prevent or overcome several types of diseases
Some examples of physical exercise above include aerobic activities that can help increase the fitness of potential pilgrims. A study has even examined the relationship between aerobic exercise and physical fitness of pilgrims, especially the elderly. As a result, there is a significant effect of aerobic exercise on physical fitness.
Apart from being physical, you need to maintain your immune system when performing the Hajj by meeting nutritional needs so you don't get sick easily. One easy way that you can do is to bring an immune-boosting supplement containing vitamin C, Vitamin D, and Zinc in effervescent format (water soluble tablets).
Besides being effective at increasing endurance, at the same time it also increases the consumption of fluids in the body to avoid dehydration which is important during the pilgrimage.
