اللهُمّ اهْدِني فيمَن هَدَيْتَ، وعَافِني فيمَن عَافَيْتَ، وتَوَلَّني فيمَن تَولَّيْتَ، وبَارِكْ لي فيمَا أعْطَيْتَ، وقِني شَرَّ ما قَضَيْتَ إنَّك تَقْضي ولا يُقْضَى عليكَ، إنَّهُ لا يَذِلُّ مَن واليْتَ ولا يَعِزُّ مَن عَادَيْتَ تبَارَكْتَ رَبَّنا وتَعَاليْتَ، فلَكَ الحَمْدُ على ما قَضَيْتَ، نَسْتَغْفِرُكَ ونَتُوبُ إليكَ، وصلَّى الله عَلى سَيِّدِنَا مُحمَّدٍ النبيِّ الأمِّيِّ وعَلى آلِهِ وصَحْبِهِ وسِلَّمَ

Prophet’s Guidance on Physical Activity

Chapter on Movement and Rest (Exercise)

Ibn al-Qayyim wrote : As for managing movement and rest, which is essentially exercise, we will discuss an aspect of it that highlights how the guidance of Prophet Muhammad صلى الله عليه وسلم aligns with the most complete, beneficial, and correct forms of it.

It is well known that the body requires food and drink for survival. However, not all the consumed food becomes part of the body; with every stage of digestion, a portion remains as waste. Over time, if this waste accumulates in significant quantity and bad quality, it can harm the body.

• In terms of quantity, the waste can block pathways, burden the body, and lead to illnesses caused by retention. If purged, the body may suffer from the effects of medications, as most of them have toxic properties and often remove beneficial substances along with the waste.
• In terms of bad quality, the waste may heat up, decay, cool down, or weaken the body's innate heat needed for digestion.

The obstruction of waste is undoubtedly harmful, whether it is left to accumulate or expelled forcefully. Physical activity (exercise) is one of the most effective means of preventing waste from forming. It heats the organs and helps release their waste, preventing its accumulation over time. It keeps the body light and active, makes it more receptive to nourishment, strengthens the joints, and fortifies tendons and ligaments. It protects against all material diseases and most temperamental disorders when done in moderation, at the right time, and when paired with proper overall management of the body.

Timing and Moderation in Exercise

The proper time for exercise is after the digestion of food has been completed. Moderate exercise is defined as the kind that causes the skin to flush slightly, increases vitality, and produces a light sweat. However, exercise that results in excessive sweating is overdone and should be avoided.

Any part of the body that is exercised regularly will grow stronger, particularly when the exercise targets the specific function or purpose of that body part. This principle applies not only to physical strength but also to mental and cognitive abilities:

The more one practices memorization, the stronger their memory becomes.

The more one engages in thinking, the sharper their reasoning ability grows.

Each organ has its own form of exercise:

For the chest, recitation is recommended, starting softly and gradually progressing to louder tones.

For the ears, listening to sounds is a beneficial exercise.

For speech, begin with simpler expressions and gradually move to more complex ones, strengthening the tongue's ability to articulate.

For the eyes, gradual visual tasks enhance their strength.

For walking, start with short distances and lighter effort, then gradually increase over time.

On Physical and Spiritual Exercises

Engaging in physical activities such as horseback riding, archery, wrestling, and foot racing exercises the entire body. These activities can help eliminate chronic diseases like leprosy, dropsy (edema), and colic.

Spiritual Exercises:
The soul is strengthened through activities such as learning, cultivating good manners, experiencing joy and happiness, practicing patience and perseverance, showing courage and generosity, performing acts of kindness, and other similar practices. Among the greatest exercises for the soul are:

• Patience and love
• Courage and benevolence

With consistent practice, these qualities become ingrained habits and stable traits within a person.

When you reflect on the Prophet’s (صلى الله عليه وسلم) guidance in these matters, you find it to be the most complete, beneficial, and effective in preserving health, enhancing strength, and serving both worldly and spiritual well-being.

The Role of Prayer

Undoubtedly, prayer itself is an exceptional means of maintaining physical health. It helps the body expel excess fluids and wastes, while also promoting spiritual well-being, strengthening faith, and bringing happiness in both this life and the Hereafter.

Similarly, standing in night prayer (Qiyam-ul-Lail) is among the most beneficial practices for preserving health, preventing chronic illnesses, and revitalizing the body, spirit, and heart.

فى "الصحيحين" عن النبى صلى الله عليه وسلم، أنه قال: "يَعقِدُ الشَّيْطَانُ على قافِيَةِ رأسِ أحَدِكُم إذا هو نامَ ثلاثَ عُقَدٍ، يَضربُ على كُلِّ عُقْدَةٍ: عَلَيْكَ لَيْلٌ طويلٌ، فارقُدْ، فإنْ هو استيقَظ، فذكَرَ اللهَ انحلَّتْ عُقْدَةٌ، فإنْ تَوَضَّأَ، انحلَّتْ عُقْدَةٌ ثانيةٌ، فإنْ صَلَّى انحلَّتْ عُقْدُهُ كُلُّهَا، فأصبحَ نشيطاً طَيِّبَ النفْسِ، وإلاَّ أصْبَحَ خَبِيثَ النَّفْسِ كَسْلانَ

In the Sahihayn (Bukhari and Muslim), صلى الله عليه وسلم said: "Sheytaan ties three knots at the back of your head when you sleep. With each knot, he says: 'You have a long night, so sleep.' If you wake up and remember Allah, one knot is undone. If you perform ablution, the second knot is undone. If you pray, all knots are undone, and you wake up energetic and in good spirits. Otherwise, you wake up lazy and in a bad mood."

Fasting:
Islamic fasting provides remarkable benefits for preserving health and exercising both the body and the soul. Its positive effects are undeniable to those with sound reasoning and natural disposition.

Jihad (Striving in the path of Allah):
Engaging in Jihad involves comprehensive physical movements, which are among the greatest means of building strength, maintaining health, and hardening both the heart and body. It helps expel bodily waste, alleviates anxiety, sadness, and grief, and invigorates the spirit. These benefits are truly known only to those who have experienced them.

Other Activities:
Similar benefits can be found in:

Pilgrimage (Hajj): Performing the rites strengthens both the body and spirit.

Riding horses or competing in archery: These activities exercise the body and sharpen the mind.

Walking: Walking to fulfill personal needs, visit friends, help others, visit the sick, or accompany funerals all promote physical and emotional well-being.

Attending prayers in the mosque: Walking to congregational and Friday prayers revitalizes the body and strengthens community bonds.

Ablution and bathing: The physical movements involved in purification further enhance health.

All the actions we have mentioned contribute to maintaining good health and supporting the body in efficiently eliminating liquid and solid waste. Additionally, these practices provide the added benefit of bringing success and goodness in both this life and the Hereafter, while protecting against harm.

It is clear that the guidance of our beloved Prophet Muhammad صلى الله عليه وسلم in these matters is the most excellent and beneficial. His teachings surpass all others in promoting the well-being of both heart and body and in protecting them from harm. For those who are rightly guided, no further proof is needed beyond what has been explained. Truly, all success comes from Allah alone.

Return to Page TOP