Physical Exercise and Rest

All human life, from birth to death, is in a constant state of movement, whether within cells or between tissues and organs. Activity is one of the defining features of life, and in the body this is under the control of physis.

In humans, regular activity is needed to keep the body working properly, and if this is not done, then deterioration sets in. Ṭibb al-Nabawi recognizes that regular body movement in the form of physical activity or exercise, is a pre-requisite for wellness, and identifies it as one of the foremost lifestyle factors.

More and more evidence is accumulating which supports the many benefits that physical activity or exercise plays in maintaining good health, and assisting recovery from injury or disease. Regular physical exercise can, for example, reduce the risk of high blood pressure, diabetes, osteoporosis and depression. However, different people, with their individual temperaments, need different amounts and even types of exercise for the maintenance of health.

Rest, the partner of activity, is equally necessary to provide protected time for physis to carry out its repair and maintenance of the functions in the body. A reasonable balance between activity and rest is part of the foundation of good physical and mental health.

Ṭibb al-Nabawi considers that knowing when to exercise, and when to rest, is very important. Everyone needs a certain amount of regular physical activity, above and beyond that which is expended in daily routine activities in order to remain in good shape. This must be balanced by sufficient rest, either when we are conscious or when we sleep.

Ibn Qayyim al-Jawziyyah R in his ‘Medicine of the Prophet’ describes the benefit of exercise:

“… physical activity immunizes the body against most ailments and mood changes… every organ has its own suitable sport or physical activity… horse riding, archery, wrestling and running are sports for the whole body.”

The above describes exercises such as horse riding, archery, wrestling and racing, which were all activities that were prevalent at the time of the Prophet ﷺ. Some of these activities may not necessarily apply in today’s times. However, the importance of these exercises is that they benefited the whole body. The idea of exercise, is thus an overall benefit, and should not be restricted to only building muscle or losing weight.

It is advisable to exercise before eating, rather than immediately after a meal. However, by no means should any exercise be done on a full stomach. Only when food has passed through the stomach, and the liver is no longer producing humours from the nutrients, should a person start exercising. Any form of physical activity done immediately after a meal interferes with digestion and results in undigested food becoming a toxic residue.

Moderation in exercise

These days, exercise is regarded as any physical activity carried out voluntarily to improve overall health and wellness, enhance or increase physical fitness, weight loss, athletic prowess, or for personal enjoyment.

Ṭibb al-Nabawi focuses on exercising in moderation, taking into account the different needs as well as the temperament of the patient.

“Know that moderate exercise is a most efficacious means of preserving good health. It warms the organs (body) and dissolves waste products and makes the body light and active. It strengthens organs and inner faculties. By moderate exercise is meant exercise, which makes the skin red and glow. When sweating begins then that is the right time to stop. Whatever increases sweating is called ‘heavy exercise’.” As-Suyuti

The above interpretation emphasizes the need for moderate and regular exercise. As Muslims we are fortunate that the five daily prayers are a form of regular exercise. Ṣalah, when performed meticulously, exercises virtually all muscles and increases circulation to the vital organs such as the brain and heart. Each rakaʿah comprises a series of postures and movements, each of which having one or a number of physical benefits.

Importance of rest

All people need to rest at some stage during the day, over and above regular sleep time. Rest is vital. It allows several processes in the body, such as digestion, breathing and immune protection to restore internal balance. It also lets physis work uninterruptedly on creating harmony within the body. This form of resting is in effect a ‘mini-sleep’ phase, and confers to a lesser degree the benefits of a good night’s sleep.

The need for rest is particularly important in those undertaking too much exercise. In the early stages the symptoms of overburdening the body with physical exercise include: sluggish body, disturbed sleep, sore muscles, aching joints, undue worrying and increased thirst. Later on, they become more serious, such as: general fatigue, irregular digestion, gauntness due to dehydration, and alarming loss of body mass.

Many symptoms of over-exercising are due to changes in qualitative balance. To start with, exercise leads to an increase in heat and moistness, but as the exercise intensifies, then increased dryness predominates. If taken to excess, this results in a loss of moisture, and even to dehydration.

Rest, like sleep, leads to an increase in the qualities of cold and moistness. Proper rest, therefore, opposes the negative effects of over-enthusiastic exercise.