1. Hajj Physical Preparation

2. Strength & Endurance The hajj rites require a great deal of strength and endurance. The constant crush of hundreds of thousands of pilgrims, each trying to perform the same rites at the same time in limited spaces and very hot weather, compounds the demands on your physical conditioning and mental toughness

3. Physical State The hujjaj will be in a better position to deal with the rigours of the Hajj if they are in a good physical state.

4. Physical State Those who are physically and mentally fit to undertake the journey, are most likely to gain the greatest potential benefits. Ill-health greatly affects the level of concentration needed to complete the manasik of Hajj.

5. Exercise You can take elementary precautions to minimize your chances of becoming ill, and also to ensure that you will get back on your feet faster should you get sick. Getting and staying in good physical shape by regular exercise prior to your departure is a good first step.

6. Walking Walking is the single most natural human exercise activity there is, and nothing could be easier. By following a simple program of walking, you can obtain the level of fitness needed to alleviate some of the physical stress of Hajj. Walking punishes the body far less than jogging or swimming, yet is an effective way of improving respiration and heart function.

7. Walking The aim of a walking program is to bring on subtle, progressive changes to the aerobic capacity of the body. The aerobic capacity is the body's ability to use oxygen during exercise and this program is simple. It involves walking a little further than you do normally each day and increasing the distance gradually.

8. Warm up & Stretching Make every walk a complete workout by including these elements, and following the correct sequence. Neglecting to do so will make walking more difficult, and increase the risk of injury. 1) Warm up 2) Flexibility exercises 3) Walk 4) Cool down 5) Stretch.

9. Heat We reside away from the equator and are not acclimatised to the intense heat that is experienced during Hajj. Because of this,our body defense systems are not adequate to cope with the maintenance of the temperature and body fluid balances.

10. Heat Stress & Dehydration Heat stress and dehydration can be life- threatening. During vigorous physical exercise a person can sweat at a rate of 4 pounds of water every hour. This water must be replaced. If a person loses more than 5 per cent of his or her weight in sweat, they face the danger of becoming dehydrated and thus increasing the risk of heat illness.

11. Dehydration The only way to combat this is to continue to drink at frequent intervals 4 pints or about 8-12 glasses. Eat citrus fruits to maintain a good electrolyte balance and build up your resistance. The body's thirst mechanism is not a good indicator as it underestimates the need for fluid. Stay away from colas!

12. Zam Zam Zam is Shifa It will rehydrate you Drink Zam Zam whenever you feel thirsty If you have the signs of a cold do not drink cold Zam Zam or any cold water Use clean cups especially at the Haraam

13. Illness The common health complaints during hajj are: Dehydration & sun-stroke Cold, cough & flu Upset stomach & diarrhea Muscular aches, pains and blisters on the feet.

14. Illness Gastrointestinal and respiratory infections are very common during Hajj. People from all over the world bring with them all kinds of infections. The unavoidable closeness of the hundreds of thousands of pilgrims facilitates easy spread of these illnesses. Wearing face masks is a common practise

15. Food Eat well at the hotel, food is in abundance Stay away from street food Wash fruit before eating

16. Fatigue Fatigue, and lack of sleep from the physically demanding regimen of Hajj rites Over-enthusiastic exertions in prayers and devotions, lower one's immunity and resistance, thereby making one more vulnerable to diseases.

17. Medication Ask your doctor to prescribe a broad- spectrum antibiotic to be taken prophylactically (i.e., as a preventive measure) throughout your stay in Saudi Arabia.  Some doctors prescribe 250 mg of the antibiotic CIPRO or AMOXICILLIN to be taken daily. CIPRO or AMOXICILLIN is easily available in Saudi Arabia. Consult your doctor!

18. Consult your doctor Everyone has different medical conditions. Ensure that you have a list of all prescriptions. Consult your doctor!

19. Hajj Mabroor! So if you are going to get the most out of your Hajj please ensure that you are at your best: Spiritually Physically Mentally