Performing Hajj rituals requires great physical effort, which exposes the pilgrim to fatigue and exhaustion, especially if he is not used to movement and physical activity. Therefore, the physical fitness of the body should be restored before Hajj, by following the following:
- Aim for at least 150 minutes a week of moderate-intensity aerobic activity (e.g. swimming, cycling).
- If you suffer from physical inactivity, you can start brisk walking for 30 minutes a day.
- It is possible to gradually exert effort by dividing the walking period into three sessions a day, each lasting 10 minutes.
- Be sure to start the physical activity with a warm-up period of 5-10 minutes, as well as a 5-minute cool-down period before completing the activity.
- Replace daily activities with more motor activities, such as using the stairs instead of the elevator.
- To motivate and ensure continuity, follow up on daily performance, such as calculating steps, through "Sehhaty" application.
- If you suffer from a chronic medical condition, you should consult your doctor about type and amount of physical activity that is permissible for your condition.