How to Stay Fit During Umrah: Top Tips for a Healthy Experience

Maintenance of fitness and health is important during Umrah to ensure that it goes smoothly and spiritually. Physical demands during Umrah such as walking long distances and performing Tawaf and Sa'i can be quite demanding if you are not as fit.

Here are some practical and easy tips to help you maintain your health and fitness during Umrah.

Get Fit Well Before You Travel

Start walking daily: You could target walking 30 to 45 minutes a day.
Building endurance: At the same time, you could start to run and increase the duration of your walks to simulate the distance that would be covered during Tawaf and Sa'i.
Wearing your Umrah shoes: Practice walking beforehand so you can be comfortable.

Hydrate

Carry a water bottle: Do not forget to carry a refillable water bottle with you during Tawaf and Sa'i as the tension of standing in the extremely hot sun, the crowds, and climbing can easily lead to dehydration.
Zamzam water can be drunk in abundance.
Electrolytes: Take electrolyte supplements or drinks along as you may lose salts, especially when you are doing Umrah in hot weather.

Healthy Food Intake

Healthy diet: Calm down your meals, balancing your proteins, carbs, and healthy fats so that your energy levels will remain steady.
Not too heavy food: Choose light food that is easy on the digestive system, be it fruits, vegetables, or even proteins. Generally, do not binge, especially right before rituals.
Energy-rich snacks: When waiting for a long time, keep light snacks at hand to help sustain energy, such as dates, nuts, or energy bars.

Comfortable clothing and Footwear

Good wearing comfortable shoes, with adequate support, for long walks. Sandals with Velcro straps are just suitable for males as they will meet the specs of Ihram.

Clothing & Footwear tips	Why It’s Important
Comfortable shoes and sandals	Prevent foot fatigue and blisters
Breathable, lightweight fabrics	Helps regulate body temperature

Take Breaks When Necessary

Pay attention to your body: If you feel exhausted or pressured, you can take short breaks. You can sit in the shade or resting area in the mosque.
Do not rush: Rushing while doing the Umrah act is sure to leave one tired. Take sufficient time while doing Tawaf and Sa'i and allow yourself to perform the act at a comfortable pace.
Use a wheelchair if you need one: For the old or handicapped pilgrims, Tawaf and Sa'i wheelchairs are provided. Do not hesitate to use a wheelchair when you need it.

Sleep and Rest Well

Sleep well:

This means that you need to sleep for not less than 6-8 hours each night for the rebirth of the body to fulfill the activities expected the next day.

Rest between prayers:

If you have put so much effort into fulfilling the required five prayers and you feel that you need to rest because of exhaustion, then that is okay. You can take a rest between performing the prayers.

Protect Yourself from Sun Exposure

Use sunscreen

The sun is always scorching hot in Saudi, mainly if you travel during summer. Carry a generous amount of sunscreen with high SPF protection against UV rays.

Umbrella or hat

Bring an umbrella or wear a wide-brimmed hat with you wherever you go-whether between hotels and the mosque, to avoid the scorching sun.

Personal Hygiene

Wash your hands often: Make sure that your spirit of wellness is maintained by washing your hands frequently, especially before meals and after visiting public restrooms.
Face mask: Wear a face mask when stepping out to crowded areas like Makkah and Madinah to avoid contracting pneumonia.
Hand sanitizer: Carry a small bottle of hand sanitizer so that you are handy with it when soap and water cannot be reached readily.

Maintain Your Immunity

Vitamins: Take Vitamin C and D or multivitamins in crowded areas to keep your immune system firm.
Avoid all close contact: If anyone nearby appears not feeling well, avoid closeness so that you do not get infected by close contact.

No Jet Lag and Tiredness

Adjust your sleep pattern: Gradually adjust your sleep patterns to fall in line with the Saudi Arabia time zone as you prepare for travel.
Drink as much water as you can onboard: You will likely get dehydrated during these flights, so the more water you can take on board with you, the less tired you will be when the flight is over.

First Aid and Health Requirements

Bag of essentials:

Always include the same basics such as band-aids, pain relievers, and any medications that you may need.

Get medical care:

If you are in any pain, sickness, or injury; go and visit one of the free medical centers that are set up around the mosque. They offer free health care to the pilgrims.

Health Essentials	Checklist Purpose
Reusable water bottle	Hydration
Light Snacks	Optional energy levels
Comfortable Shoes	Good shoes, Avoid foot fatigue
Sunscreen and an umbrella	to protect from the sun
Hand sanitizer	hygiene
Face mask	Prevent respiratory infections
First Aid Kit	Treat minor injury
Medications (if applied)	Check health conditions

Mental and Spiritual Welfare

Concentrate and be calm: The spiritual Umrah can at times be overwhelming. Be aware and be on high alert when in such high-pressure conditions.
Dua and reflection: For not much commotion, take your time to make dua and think about what you are doing. This will enable you to be mentally and emotionally focused.

Stay Connected

Travel with somebody: Where it's possible to travel with family or friends you could stay connected with help in case of medical or physical problems.
Let someone know where you are when traveling alone by regularly checking in with somebody back home with an account of your whereabouts and general condition.

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