Performing Umrah is a beautiful response to the call for Umrah that requires not just spiritual but also physical preparation. Many first-time pilgrims underestimate the physical demands, including long walks, extended standing during prayers, and managing fluctuating temperatures in Makkah and Madinah.
Here is a clear, practical guide on how to physically prepare for Umrah to ensure you are fit and focused during this sacred journey.
1. Build Walking Stamina
Umrah involves walking between Safa and Marwah multiple times and walking to and from your accommodation to Masjid al-Haram daily. Begin by walking 30 minutes daily at least two months before departure, gradually increasing your pace. Practice walking in sandals or footwear similar to what you will use during Umrah to prevent blisters and discomfort.
2. Strengthen Leg and Back Muscles
Tawaf and Sa’i require prolonged standing and walking. Incorporate gentle squats, calf raises, and back stretches into your daily routine to build endurance. This preparation will help reduce fatigue and back pain, allowing you to focus on your worship during Umrah.
3. Maintain a Healthy Diet
A healthy diet will help you maintain energy levels and boost your immunity while you prepare for Umrah. Increase your intake of fruits, vegetables, and hydration, and reduce sugary and processed foods. Staying hydrated is especially crucial to handle the heat during Umrah, particularly if you plan to travel during warmer months.
4. Get Your Medical Check-up
Consult your doctor before your journey to ensure you are fit for travel and walking long distances. If you have conditions like diabetes, high blood pressure, or arthritis, discuss your medication schedule and physical limits. Carry a small medical kit with your essential medicines to avoid health disruptions while you respond to the call for Umrah.
5. Practice Ihram Wearing
If you have not worn Ihram before, practice wearing it at home to get comfortable with managing the two unstitched pieces during movement and prayers. This will save you discomfort and anxiety when you prepare for Umrah.
6. Learn Basic Mobility Duaas
Many pilgrims overlook learning short duaas to recite during walking, standing, and resting while performing rituals. Learning these will enhance your spiritual experience and help you focus during your movements in Umrah.
7. Focus on Sleep Hygiene
Your schedule during Umrah may involve early Fajr prayers and late-night worship. Begin aligning your sleep schedule a few weeks before your journey to adjust your body clock and avoid fatigue.
Final Thoughts
When you prepare for physically, you honor your body as a vessel for your ibadah, making your journey smoother and more spiritually rewarding. Responding to the call for Umrah is an incredible blessing, and taking the right physical steps will help you maximize this sacred opportunity.
