Author: Dr. Syahrul Aminullah, SKM, M.Sc. (Associate Expert Policy Analyst, BKPK, Ministry of Health, Republic of Indonesia)
The Hajj pilgrimage is often seen as the pinnacle of a Muslim's spiritual journey. However, beneath the solemnity of prayer before the House of Allah or the silence of standing at Arafah, there lies an unavoidable physical reality.
The Hajj pilgrimage involves physical worship (al-ibadah al-badaniyah). Without proper physical preparation, devotion can easily be eroded by overwhelming fatigue. This is where the urgency of synergizing the Healthy Living Community Movement (Germas) with the pilgrims' physical preparation for the Hajj pilgrimage lies.
Taking a Spiritual “Marathon” in the Holy Land
The physical journey during the peak phase of the Hajj is actually similar to a marathon run over several days. Based on distance simulations, a pilgrim must cover a cumulative distance of at least 33,65 kilometers. This figure is the accumulation of the main pillars of the pilgrimage, including the Tawaf, a ritual of circumambulating the Kaaba seven times, covering a distance of approximately 3,5 kilometers, depending on crowds and the radius of the circuit.
Sa'i, the ritual of walking and jogging between Bukit Shafa and Marwah seven times covers a distance of around 3,15 kilometers.
The stoning of the Devil is the most challenging part of the pilgrimage. The three- to four-day journey from the tent in Mina to Jamarat and back can total 27 kilometers. These figures are only moderate estimates. Depending on the location of the accommodation (maktab) and traffic conditions, some sources note that pilgrims can walk up to 63 kilometers. For urban residents accustomed to a sedentary lifestyle, often sitting in front of a computer screen, this distance is a real physical challenge.
State Mandate to Cultivate Physical Activity
This awareness of the importance of physical fitness is no longer merely a personal matter for pilgrims, but has become a serious national concern. As a preventative measure to safeguard public health, the government, through the Ministry of Health, issued Circular Letter No. PR.01.01/A/2952/2025 dated July 27, 2025.
The letter addressed to Provincial/District/City Health Offices throughout Indonesia instructed the strengthening of the Germas culture with indicators of a population with sufficient physical activity framed in the 2025-2029 Health Sector Master Plan (RIBK) in the RPJMD.
In essence, it encourages the public to engage in sufficient physical activity as a foundation for national health. In the context of the Hajj, this policy serves as the legal framework for "physical rituals."
Walking should become a daily habit, not just an impromptu exercise before departure. The synergy between Germas instructions and Hajj preparation ensures that pilgrims depart in a physiologically "fight-ready" state.
Achieving Perfection Through Footsteps
Why is walking training in Indonesia considered a "path to perfection"? The answer lies in energy management. When physically trained through the Germas (Healthy Living) routine, congregants are no longer preoccupied with leg cramps or shortness of breath during worship. With a strong body, the mind can fully focus on dhikr (remembrance of God) and contemplation.
Practicing walking in your home country at least 3-6 months before departure is a way to fulfill your religious obligation to prepare the best possible provisions. This isn't just about material things, but also about the physical strength to carry out the pillars of Hajj independently without burdening others or the field staff, who already bear significant responsibilities.
The “Physical Manasik” Strategy in Indonesia
This preparation must be carried out in a measured manner. Pilgrims are advised to begin walking regularly in the morning, for at least 30 minutes each day, and gradually increase the distance until it resembles the distance in Mina.
Wearing the shoes you will bring to the Holy Land when practicing is also highly recommended to avoid blisters due to the process of adapting to new footwear.
Furthermore, it's important to remember that temperatures in Saudi Arabia are much more extreme. Physical exercise in Indonesia should also be combined with good hydration management habits, in accordance with the Germas (Healthy Living) principles of maintaining nutritional and fluid intake to prevent heat dehydration (heat stroke).
When our bodies are trained and strong, it becomes a Hajj pilgrimage accepted. The Hajj ritual is a divine invitation that demands total commitment. Preparing our feet to walk the streets of Mecca and Mina is a way of honoring that invitation. Government policy, through the 2025-2029 RIBK, reinforces the belief that physical endurance is the foundation for a successful pilgrimage.
Let's not let this sacred journey be disrupted by anticipated physical unpreparedness. Let's make every step we take on Indonesia's pavements a spiritual investment to perfect our worship. The synergy between self-discipline in physical activity and adherence to government health guidelines is a concrete first step toward an accepted Hajj.
