would become to perform the many rituals associated withHajj and
Umrah. If you have decided to perform a walking Hajj, then it would be
very important for you to be as fit as possible. This will require
walking as much as possible, starting about 6 to 8 weeks before
departure, walking greater and greater distances as the time of
departure arrives….
The performance of Hajj is obligatory on all adult Muslims who have
the means to make the trip to the Holy City of Makkah. Umrah is
regarded as a minor pilgrimage with only part of the required rituals
performed. Whosoever enters the Mi'qaat (boundary of the Holy Land)
has to perform Umrah, which includes Tawaaf (seven circuits around the
Holy Kabah) and Sa'i (seven times between Mount Safa and Mount Murwa).
Good health makes it easier not only to enjoyHajj and Umrahin the
pleasure of Allah Subahanahu Wata'ala but also to make maximum use of
the opportunity to make as much ibadah as possible.
Health plays a major role in fulfilling the requirements ofHajj and
Umrahas Hajj and Umrah can be physically demanding depending on
circumstances prevailing at the time.
The following is a guideline and must be accompanied by your own
Doctor's advice pertaining to your own health needs.
PHYSICAL FITNESS
The more physically fit you are, the easier it would become to perform
the many rituals associated with Hajj and Umrah. If you have decided
to perform a walking Hajj, then it would be very important for you to
be as fit as possible. This will require walking as much as possible,
starting about 6 to 8 weeks before departure, walking greater and
greater distances as the time of departure arrives.
A brisk walk for about an hour three times a week would be sufficient
to prepare for a walking Hajj. During Hajj and Umrah, the footwear for
men is specified in that the high arch on the top of the foot needs to
be exposed. The sandles or slippers that are used need to be broken-in
well before Hajj and Umrah. Using your new sandles well before
departure helps to make the feet accustomed to the footwear. Women may
wear any comfortable footwear. Total distance to walk – approximately
10 – 12 kilometres to Arafat and 10 – 12 Kilometres back to Makkah.
Men are not allowed to cover their heads during Hajj and Umrah.
Furthermore, in the case of Hajj, men may have shaven their heads
recently from the performance of Umrah. It would therefore be
advisable to expose the head to the sun whilst exercising before
departure so that the head (scalp and face) and neck can become
accustomed to the sun. This can also be done in Saudi Arabia before
Hajj starts.
The sooner exercise is started, the better. For those who can, brisk
walking, stationary cycling, swimming, etc. would be excellent forms
of exercise. Even if one is not performing a walking Hajj, these
exercises will help tremendously.
Tawaf – approximately 200 metres to 2 kilometers depending on the
crowd present and where it is performed, e.g., 1st floor of the Haram.
Sai (Safa – Marwa) – approximately 3.5 kilometers.
Rasulallah Sallallahu Alaihi Wasallum often spoke of the importance of
physical fitness in general.
Physical fitness is therefore very important.
CLIMATE IN SAUDI ARABIA
Jeddah is on the coast of the Red Sea and therefore enjoys a slightly
humid climate in summer. It becomes less humid in winter.
Makkah is about 70 kilometers inland. It has an escarpment around it.
One of the most famous sources of drinking water is from the Holy well
of Zam Zam . There is very little vegetation in and around Makkah due
to the low rainfall. The Great Arabian Desert is all around Makkah.
The climate is dry. Temperatures are extremely high, usually in the
forty degree Celsius range and sometimes going into the fifties in
summer.
Medina is situated about 500 kilometers north and is about 150
kilometers from the coast. It is a large oasis with the Great Arabian
Desert all around it. Because of the numerous wells providing
excellent water, it has date orchards spreading out on to the
outskirts of the city. The climate is dry and hot, the temperatures
not reaching as high as in Makkah. In winter, it can become cool to
cold especially around Tahadjud and Fajr times.
DRINKING WATER
Water obtained from bore holes is brought to the hotels in tankers.
Water is stored in huge tanks on the top of hotels.
Drinking water has to be bought in the form of bottled water. However,
Zam Zam is available freely in Makkah and in Medina. Since this is an
opportunity to drink as much Zam Zam water as possible, plastic
containers easily obtainable can be filled with Zam Zam water and
brought to the room.
Because of the hot weather conditions, it becomes necessary to drink
water in abundance. Less urine is passed due to the hot conditions.
The body conserves water by concentrating the urine. It is not good to
pass very concentrated urine for a variety of reasons. Drink enough
water so that the urine is clear. Passing clear urine indicates good
hydration.
Drinking brackish water can causes a sore throat, stomach cramps and a
cough from the irritation in the throat. The sore throat can be
confused with a throat infection. Zam Zam water is abundantly
available in both the Haramain. Zam Zam water is also available from
taps outside the Haram Shareef. Plastic containers may be purchased
outside the Haram Shareef, either empty or full of Zam Zam water. Zam
Zam water that is available in storage containers in the Harram
Shareef is cooled in cooling chambers. Ice is not added to the Zam Zam
water. Every group of Zam Zam water containers in the Haram has one
container that does not have cooled water. Arabic writing on the
container would indicate which container has Zam Zam water that is not
cooled.
Although the authorities provide disposable cups for drinking Zam Zam
in the Haram, people unfamiliar with this practice often mix the used
cups with the unused ones resulting in confusion. If one is unsure,
rinse out the cup well before use. It is through the sharing of cups
that infections can spread from one pilgrim to another. People come
from all parts of the world with different hygienic control. What one
may find offensive may be quite normal for another. The important
thing to do is to avoid picking up infections from this source.
The Hajj authorities in Saudi Arabia do an excellent job of keeping
the Zam Zam water area and containers as clean as possible. Clean
drinking cups are always available. Despite hundreds of thousands of
people going through the Harram, the authorities keep the facilities
exceptionally clean.
Drink adequate amounts of fluids especially water throughout your stay.
CONTROL OF EXISTING HEALTH PROBLEMS
It is very important for anyone who takes regular medications to have
enough supplies available for use during their stay in the Holy land.
Medications are available from Pharmacies. Please take a prescription
from your doctor with you in case your medication gets misplaced or
runs out. The names of the medications may be different and can be
confusing. It is far better to take adequate supplies of your own
medications. Make sure that you continue to take your medication
regularly.
Arthritis
Arthritis needs to be controlled well before departure. Your Doctor is
the best person to ask for guidance on medication. Please do not take
advise from people who are not properly qualified. The treatment of
the arthritis would involve decreasing the inflammation in and around
the joints that are affected. Once the inflammation has settled, then
light exercises to strengthen the muscles around the affected joint
would help tremendously. Again be guided by a Doctor with the help of
a Physiotherapist.
Start treatment well before departure.
People who suffer from arthritis of the weight-bearing joints should
lose weight if they are overweight. Less weight would result in a
decrease in load bearing on the joints.
Control arthritis well before departure.
Care of the back
Most people would travel with heavy suitcases when going overseas.
Going to Makkah is no exception. In most cases, it will be found that
most of the clothes taken will not be used. Travel light.
Back strain is a common problem. Most people suffer some back pain
during their lifetime. Back strains take time to heal sometimes up to
a month. Prolapsed discs take longer to heal. Therefore, it is
strongly recommended that every precaution be taken not to strain the
back unnecessarily.
If it were necessary to buy new luggage, then it would be better to
spend a little more and acquire bags with wheels. These can be pulled
along without being carried.
Proper lifting of heavy articles involves not bending the back but
bending the knees and lifting with a straight back. It will be better
to allow others who are not going to Hajj to do the lifting, e.g.,
relatives who are not going, hotel staff, porters, etc.
If a back problem already exists, extra care needs to be taken not
only in lifting but also in sitting in awkward positions or on very
low chairs, bending and twisting awkwardly, etc.
Remember, back strains take up to a month to heal. If a disc becomes
prolapsed, this would take longer to heal, sometimes requiring
operations.
In conclusion
1. Travel light.
2. Lift luggage correctly.
3. Find others who are not performing Hajj or Umrah to lift the
luggage if possible.
Fungal Infections of the feet
Fungal infections of the feet present as either a dry scaly very itchy
rash or little fluid-filled blisters between the toes or under the
feet or around the heel. Fungal infections thrive in moist conditions,
as between the toes or under the feet after bathing and after wudhu.
The fungi cannot grow without moisture. It is therefore a good habit
to dry the feet and the areas between the toes with a paper towel or
tissue and to wear open sandals were possible so the feet may dry out.
Fungal infections are contagious.
If a fungal infection is present, this must be attended to especially
if diabetes is present. Fungal infections of the feet resulting in
cracks or maceration of the skin can get secondarily infected with
other bacteria causing a spreading cellulites. This can take up to a
week or two to resolve with antibiotics and leg elevation.
Fungal infections can be treated with an anti-fungal agent until
cured. Please consult a Doctor or Pharmacist for the most appropriate
one to use.- (to be continued )
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