How should I physically prepare for الحج?

الحج is physically demanding — الحجاج typically walk 50-70 km over the course of the الحج, often in extreme الحرارة that can exceed 45°C (113°F). Starting a training regimen 2-3 months before departure is essential. Begin with daily walks of 3-4 km and gradually increase to 8-10 km. Try to walk during warmer parts of the day to acclimatize to الحرارة, and practice walking on hard surfaces since most walking in مكة is on marble and concrete.

Strength training should focus on legs, core, and lower back — the muscles most engaged during long hours of standing, walking, and sitting on the ground. Simple exercises like squats, lunges, calf raises, and planks are highly effective. Flexibility exercises and stretching are equally important, as you will frequently move between standing, sitting, and prostrating during الصلوات.

Get a comprehensive medical check-up before departure, especially if you have chronic conditions like diabetes, heart disease, or respiratory issues. Discuss your travel plans with your doctor and adjust الأدويةs if needed. Practice proper الترطيب habits — during الحج you should aim for 3-4 liters of water daily. Breaking in your walking shoes before the trip is also crucial to avoid blisters.