How should I physically prepare for حج?

حج is physically demanding — حجاج typically walk 50-70 km over the course of the حج, often in extreme heat 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 heat, and practice walking on hard surfaces since most walking in مکہ مکرمہ 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 نمازs.

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 medications if needed. Practice proper hydration habits — during حج you should aim for 3-4 liters of water daily. Breaking in your walking shoes before the trip is also crucial to avoid blisters.