Hajj 2025: Why training for Hajj is as important as prayer

The Hajj is a once-in-a-lifetime religious obligation for Muslims who are physically and financially able to undertake it. Each year, millions arrive in Saudi Arabia to perform the pilgrimage’s sacred rituals. But it’s not an easy journey. Pilgrims must walk long distances, withstand extreme temperatures and navigate unfamiliar routines in tight quarters.

Every part of the Hajj is done on foot. Pilgrims often walk up to 25 kilometres in a day. The physical toll is immediate, but the mental and emotional strain can linger longer. Planning ahead, both spiritually and physically, is essential.

Prepare the body before departure

Saudi authorities have issued a 45-page safety guide in eight languages. It recommends starting daily aerobic exercises well before the trip. Walking, using stairs and increasing stamina gradually can help pilgrims adjust to the physical strain.


“If pilgrims are not used to working out, they should have at least prepared their bodies for the long periods that will be spent outdoors and upright,” the advisory says.

Without preparation, the jump from sedentary routines to full-scale physical effort under harsh conditions can cause fatigue and even health crises.

Beat the heat with smart gear

This year, temperatures during the Hajj are expected to reach 45°C. With the body’s core temperature usually around 37°C, the risk of heatstroke is high, especially for older adults or those with heart conditions.

White or light-coloured clothing is recommended. UV-protective umbrellas, particularly hands-free types worn on the head, help reflect sunlight and keep the body cool. Oral rehydration salts are useful to replace electrolytes lost through sweat.

“Seek shade and rest often, despite the temptation to go at top speed. The Hajj is a marathon, not a sprint,” the guidelines say.

Choose the right footwear for every terrain

As reported by AP, Dr Hina Shahid, chair of the Muslim Doctors Association in London, warns against wearing new shoes. “If you have new shoes, break them in beforehand. Make sure your footwear is comfortable. You don’t want to get blisters,” she says.

Open sandals or sliders work well in Mecca, where roads are paved and regularly cleaned. However, tougher shoes are necessary for Muzdalifah and Mount Arafat. In these areas, pilgrims walk on rocky ground and sleep outdoors, increasing the risk of injury without proper footwear.

Practice hygiene like it's a pandemic

Respiratory infections, often referred to as “Hajj flu”, are common due to crowded conditions. Pilgrims are in close quarters with strangers from all over the world, making droplet transmission unavoidable.

Face masks, while not religiously required, are widely used. Regular handwashing—especially before meals and after using the toilet—remains vital. Sneezing into elbows, sanitising shared spaces and keeping windows open for ventilation in camps like Mina are all encouraged.

Pilgrims should also stay updated with required and recommended vaccinations prior to their journey.

Mental strength matters too

The sheer scale of Hajj, combined with cultural differences and practical hurdles, can overwhelm even seasoned travellers. It's a spiritual journey, but also a test of patience.

“You can’t even wear your regular clothes,” the article notes, highlighting how even small changes can unsettle the mind.

Mental well-being is just as important as physical endurance. Pilgrims are advised to rest when needed, focus on their own progress rather than others, and stay connected to loved ones back home. Gratitude for the opportunity helps shift perspective and reduce stress.

Hajj 2025: A journey of endurance and meaning

Hajj is one of Islam’s Five Pillars and a deep test of faith. The physical and emotional trials are immense. But they’re also part of the experience.

It’s about endurance, humility, and a willingness to release anger, frustration and comparison. “It’s a test of your spiritual connection with God, even when everything around you is testing that connection,” the guidance notes.

With preparation, mindfulness and care, pilgrims can navigate this sacred journey with strength and safety.

(With inputs from AP)