Performing Umrah is a physically demanding activity that requires a lot of energy, so here are some physical fitness tips for Umrah to help you prepare for it.
Physical Fitness Tips for Umrah
To improve your physical health for Umrah, do the following:
Firstly, Children and Adolescents (5 -17)
- They should engage in at least 60 minutes a day of moderate to vigorous physical activity such as walking, running, playing football, basketball, and cycling.
- Engaging in physical activity for more than 60 minutes a day brings additional health benefits.
- Vigorous aerobic activity: at least 3 days a week
- Muscle-strengthening activities: at least 3 days a week
- Bone strengthening activities: at least 3 days a week.
Secondly, Adults (18 -64)
- They should do at least 150 minutes of moderate physical activity per week, and 75 minutes of vigorous physical activity per week, or a combination of both.
- Adults should increase their amount of moderate physical activity to 300 minutes per week, or equivalent.
- It is recommended to do resistance (muscle-strengthening) activities that involve the major muscle groups, two or more times a week.
Moreover, Adults (65 or Older)
- At least 150 minutes of moderate physical activity per week, at least 75 minutes of vigorous 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.
People with special needs should consult a doctor to find out what types and amounts of physical activity are safe for them.
Types of Physical Activities
You can do any exercise that gets you moving, for example:
Firstly, Aerobic
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, dancing, jumping, and more.
Secondly, 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.
Moreover, 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.
In addition, 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 and yoga twice a week.
- You should train 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.
- Use the stairs instead of the elevator.
- Watch less TV.
- Walk around the house.
- It is preferable to park the car far from your destination.
- Minimize sitting on the couch for long periods.
Takeaways
- Play age-appropriate exercises.
- Engage in regular exercise 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, use the stairs instead of the elevator, and take advantage of any small opportunity for movement.
In conclusion,
The best thing you can do is to go out for a daily walk close to the distance that you will walk for Umrah so that it becomes easy and not tiring for you,
This will help you to be fit during performing Umrah, and, you can ensure a spiritually fulfilling and respectful pilgrimage experience.
