How to Get Physically Prepared for Umrah: Fitness Tips

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Performing Umrah is a physically demanding pilgrimage which is consist of physically active rituals that requires a lot of energy. Staying active and taking the cautious steps to improve your physical health will no doubt make your Umrah journey as peaceful and stress-free as it can. So, here are some physical fitness tips after booking your Umrah package you prepare for it in advance and can perform a fulfilling Umrah.

Physical Fitness Tips for Umrah 

To improve your physical health for Umrah pilgrimage, you have to do the following:

1. Children and Teenagers (Age: 5-17)

  • They should engage in at least 60 minutes a day of moderate to strong physical activity, such as walking, running, playing football, basketball, rope skipping and cycling.
  • Engage in physical activity more than 60 minutes a day, it will bring additional health benefits as well.
  • Do a strong aerobic workout at least 3 days a week.
  • Do Bone strengthening activities 3 days per week.

2. Adults (Age: 18- 64)

  • They should at least do 130 minutes of moderate physical activity per day. They can also do 60 minutes of strong physical activity and workout, or a combination of both.
  • They should increase their amount of moderate physical activity 400 minutes per week or equivalent.
  • Doing ‘resisting’ muscle strengthening activities that involve major muscle groups two or more times a week.

3. Senior Adults (Age: 65 or older)

  • At least 130 minutes of moderate physical activity per week, at least 45 minutes of strong physical activity per week, or a combination of both.
  • They should increase their amount of moderate physical activity to 300 minutes per week, or equivalent.
  • Doing muscle-strengthening activities that involve major muscle groups two or more times a week.

Note: People with special needs should consult a doctor to find out what types and amount of physical activities are safe and okay for them.

Types of Physical Activities

You can do any exercise that makes you move, for example:

1. Aerobic Exercises 

It is the activity in which the large muscles in the body such as the muscles of the arms and legs move, and it is characterized by an increase in the heart rate and difficulty in breathing during the exercise activity, but with the passage of time it makes the heart and lungs stronger and able to work better. Such as running, swimming, walking, cycling, jumping a rope, and more.

2. Muscle Strengthening

This activity enhances and improves muscle strength and increases endurance.

Examples: push-ups, lifting weights, climbing stairs, digging in the garden, and more.

3. Strengthen The Bones

It helps make bones strong like the bones of the feet and legs. For example: running, walking, jumping rope, lifting weights, and more.

Plus, you can have an elongation exercise, which helps to improve and maintain the flexibility of the surrounding muscles and joints and the ability to move the joints with their full efficiency.

Other Physical Fitness Tips for Umrah

  • Minimize sitting in front of electronic devices.
  • You should do stretching twice a week.
  • Try to lift weights and do push-ups twice a week.
  • It is preferable to walk to the mosque and places near the house instead of taking a car.
  • Try to use the stairs instead of the elevator.
  • Watch less TV and spend less time on your smart phone or other gadgets.
  • Walk around the house.
  • It is preferable to park the car a little far from your destination.
  • Minimize sitting on the sofa for long periods.

Key Takeaways

  • Do exercises properly according to your age.
  • Engage in regular physical activity to get the most out of it.
  • There are different types of exercise such as aerobic activity, muscle strengthening, bone strengthening, and stretching.
  • Don’t sit too much in front of the TV, Don’t spend more time on digital gadgets, use the stairs instead of the elevator, and take advantage of any small opportunity for movement of your body such as house chores and cleaning.

Summary

In short, getting physically prepared for Umrah is very important to ensure you can perform all the rituals with ease and focus. By following age-specific fitness routines and including various types of exercises like aerobic activities, muscle strengthening, and bone-strengthening exercises you can improve your overall stamina, strength, and flexibility. Simple lifestyle changes, such as spending less time on screen and staying active throughout the day can make a big difference in your fitness level. 

Remember, the goal is not just to achieve your physical activity targets but to build a habit of regular physical activity that keeps you healthy, focused and energized. Whether you’re young, an adult, or a senior, being physically prepared will definitely improve your Umrah experience, staying physically active for Umrah will not just benefit your spiritual journey of Umrah but will make it a physically fulfilling one as well. Stay active, stay prepared, and experience every blessed and peaceful moment of this sacred, profound Journey.

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