JAKARTA - Performing the hajj is not only a spiritual journey, but also a fairly heavy physical challenge. Activities such as walking far, crowded, to facing extreme hot weather require a good body condition.
Therefore, physical preparation since a long time ago is important so that the series of worship can be carried out smoothly.
Specialist in sports medicine, Andi Kurniawan, advised prospective pilgrims to start training their immune system before departure.
"Hajj requires extraordinary physical endurance. It is estimated that pilgrims will walk between 5 to 15 kilometers per day in extreme temperatures. For this reason, several exercises need to be carried out," he said.
He explained that aerobic exercise such as brisk walking can be the main choice. This exercise should be done for 30-60 minutes 3-5 times a week, starting at least three months before departure. This activity helps improve the body's ability to absorb oxygen while strengthening the heart's endurance.
In addition, strength training is also important, especially for muscles in the lower body such as thighs and calves. This muscle strengthening is needed so that the body remains stable and strong while undergoing a series of worship such as tawaf and sa'i.
"Exercises like squats or lunges are very helpful," said Andi.
He also advised prospective pilgrims to simulate walking using footwear that will be used during the hajj. This method is considered effective to prevent blisters and help the feet adapt.
In addition to physical exercise, meeting fluid and energy needs is no less important. He reminded the congregation not to wait for thirst to drink, considering the high temperature can increase the risk of dehydration.
"Don't wait for thirst. High temperatures increase the risk of dehydration which can worsen metabolic conditions. Aim to drink 200-300 ml every hour while exercising," he explained.
To maintain energy, he recommends consuming a balanced nutritious diet, especially those containing complex carbohydrates such as red rice and wheat, as well as protein to help muscle recovery. On the other hand, foods that are too spicy or greasy should be limited so as not to trigger digestive disorders.
In addition, the arrangement of activities during the Holy Land also needs to be considered. Outside the main worship time, pilgrims are encouraged to rest in a cool place to maintain stamina and avoid fatigue due to exposure to heat.
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