Fitness and Health Trainer and member of the Friends of Health Association d. Saad Al -Thawadi, the importance of good physical readiness to perform the rituals of Hajj, indicating that the Hajj pilgrimage does not only require spiritual preparation, but also requires a special physical preparation that enables the pilgrim to perform the rituals in peace and avoid health problems as possible, and among these preparations there are exercise that must be done regularly, according to Al -Dhawadi.
Dr. Al -Thawadi is that there is a set of general guidelines that the pilgrim must follow and adhere to, not only in the period that precedes the pilgrimage directly, but for a sufficient period of time before and after performing the rituals, stressing the importance of raising the level of general physical fitness for the individual, as it is an essential element in bearing the great physical effort accompanying the pilgrimage.
He pointed to the need to start walking for long distances, gradually begins with one kilometer, with the distance increased gradually until it reaches six kilometers or more, according to the level of the pilgrim fitness.
He explained that this graduation is necessary to qualify the body and adapt to the continuous effort that requires rituals, such as circumambulation, pursuit, and throwing stones.
Al -Thawadi did not miss advice related to training on the rise and descent of stairs regularly at home, because of its positive impact on strengthening the muscles of the legs and improving the endurance capacity.
Dr. Al -Thawadi is that the stretching and stretching exercises of the muscles are one of the basic exercises that should be performed daily in the morning and evening, with the aim of avoiding muscle tension and cramps, and preparing the body for extensive physical activities during the Hajj. He also recommended learning deep and light breathing exercises that help to control breath during walking or jogging, noting the possibility of taking advantage of the content available on sites specialized in health and fitness to learn these exercises correctly.
With regard to public guidelines during the performance of the rituals, Al -Thawadi stressed the need to drink sufficient quantities of water, wear comfortable and suitable shoes for long walking, use sunscreen, and carry a white umbrella that reflects the burning sunlight, explaining that these simple measures contribute to the prevention of sunstroke and heat stress, and facilitate the pilgrim to move between the holy feelings.
But after the completion of the Hajj pilgrimage and returning to the homeland, Al -Thawadi advised to practice what he called “positive comfort”, which is intended to gradually return to physical activity, such as if the pilgrim begins to walk light for 30 minutes a day, in order to rest the body from the effort made during the Hajj period. He recommended continuing to perform the stretching and stretching exercises for all the muscles of the body, because of its role in accelerating recovery.
He also pointed to the possibility of obtaining complete (massage) massage sessions for the body after the Hajj, because of its comfortable effect that helps to relax the muscles and get rid of physical tension, in addition to taking advantage of the sauna or jacuzzi sessions that add more comfort, and helps the body get rid of fatigue.
Dr. Al -Thawadi that adhering to these integrated instructions helps the pilgrim to avoid injuries and exhaustion, and enables him to return to his normal life smoothly after performing the rituals.
