Date: 29 Nov 2018

The challenge that Umrah represents is difficult for even the fittest pilgrim. And those that fail to properly prepare can quickly find themselves in discomfort as you walk great distances on foot in conditions that you are not acclimated to.

So, here’s our guide to easily fitting in some exercise before starting your pilgrimage.


Remember that Tawf requires you to walk at least two kilometres and completing Sai requires an additional walk 3.5 km. This means that being comfortable walking this distance is essential. We recommend starting at least three months before your departure date and starting up with a 1k walk before building your way up to regular 4km strolls. While walking, it’s essential that you use the exercise as an opportunity to break-in the sandals you plan to use over the course of your pilgrimage.

Stretching and Yoga

A lot of your pilgrimage will require you to make use of your core strength for completing prayer, carrying luggage, and handling heavy items. To make sure that you do not suffer an injury while you are completing your journey, it is critical to be strong and have as much mobility as possible. Having a good stretching routine will help reduce the risk of injury, and make sure that you retain full flexibility. Undertaking yoga is also a fantastic way to build core strength and can easily become part of your daily routine.  

Building muscle and endurance

Simply, the more useful muscle you build, the less demanding it will be to deal with the physical requirements of your trip. It’s also a great opportunity to help manage your weight and start taking part in a healthy lifestyle. When it comes to building your endurance, make sure that part of your exercise reflects the conditions that you will be undertaking your pilgrimage. Aim for walking on an incline or in hot conditions, if possible and working on developing strength in muscles that help lifting or are regularly used.


While it’s very unlikely that you’ll be practicing your front crawl whilst undertaking your pilgrimage, swimming is great exercise for those that may find it otherwise challenging. Water’s resistance helps counteract wear and tear on joints, allowing those suffering from joint pain or other restrictive injuries to exercise without injury or aggravating strained muscles. Swimming can help build core strength in your legs, build lung capacity, and is an extremely effective way to build your endurance