We discovered earlier that exercise has a very modest, relatively small role in controlling weight. This fact alone should help many people because so many of us mistakenly believe that a heavy exercise program is necessary as part of a weight control program. Subhanallah, most weight is controlled best by revising what you eat, how much you eat, and when you eat it. Tayyib.

So what role does exercise have in a Tayyib life? It is not strictly necessary but it is recommended, at a level that works for you. Let's explore this closely.

Exercise does have a big role in improving physical fitness, flexibility and building strength, which are all very worthy things especially for people as they grow older. Strength based, weight based training in particular has great benefit for people of older age, improving both mental and physical conditioning. However, these matters are better served in a book which looks at those purposes.

Our question here is how to exercise in a way that brings maximum benefit to health in terms of weight and nutrition:

• Altering the hormones the body releases, improving the way we process fats and other substances.
• Increasing our metabolic rate so that we burn energy more rapidly
• Being easy to do, without special measures or expensive equipment, slotting into life without fuss. The Tayyib way.

The key bit of knowledge in this subject is that calories are burned most effectively with exercise which is high intensity, in other words, the short bursts of exercise when we are going near our maximum effort for a minute or less. So we are talking about sprinting, maximum power on a bicycle, cross trainer, or floor based exercises such as burpees, press-ups and so on.

These exercises take a very short amount of time in total. Even literally 3 sessions of 30 seconds per day, with a break of a few minutes in between, makes a big difference to weight and positive chemical processes in the body, so much so that metabolic rate can go up by around 8% and levels of cholesterol and other harmful fats can drop to healthy levels.

So how does this work? Well, just like the Tayyib diet and fasting, it works via hormones and chemicals rather than trying to directly monitor calories. With high intensity exercise, a few things happen

• There is microscopic stress on the muscles, which releases a string of chemicals concerned with repair and growth of the body tissue
  
• Hormonally, the body interprets these bursts as a need to have more background energy available to release, so metabolic rate goes up

Both of these processes are highly effective in increasing the amount of energy you burn, because they are adapting your body to be stronger and more resilient to the intensity.

You can start off by doing any of them just thirty seconds at a time, 3 times a day, 3 days a week.

That is a total of four and a half minutes a week. A tiny amount, but just like the Tayyib diet and its impact on insulin, the magic happens behind the scenes in the way the body responds at a molecular level. People who did this on an exercise bike for ten weeks found their cholesterol levels dropped, their physical strength increased along with mental alertness, and they burned more fat and lost more weight- up to a whole kilogram more, than people who changed diet alone.

This type of exercise is popularly called HIIT or High Intensity Interval training. To get more information on it or to vary your exercises, you can find a huge amount on it online for free, or get a specialised guidebook, of which there are many.

Perhaps it is useful to remember that the Prophet himself was a keen sportsman, but the sports he enjoyed were of the demanding variety, whether running in sand and grit, swimming, riding horses, or training the body’s precision and delicacy with archery.

The value of exercise: The Prophet's example.

Physical exercise and sporting activities have been a part of human life since ancient times. The Prophet Muhammad, peace be upon him, also emphasized the importance of leading a healthy and active lifestyle. In fact, he himself was known to engage in various physical activities and sports. Here are some examples:

Running: The Prophet Muhammad used to run regularly, especially when he was traveling. He once raced with his wife, Aisha, and let her win.

Archery: The Prophet Muhammad encouraged his companions to practice archery as it was considered a useful skill for self-defense.

Horse riding: The Prophet Muhammad and his companions were skilled horse riders and used horses for transportation and battle.

Wrestling: The Prophet Muhammad was known to engage in wrestling matches with his companions.

Swimming: For example, there is a story where the Prophet and his companions were on a journey and stopped by a water pool to rest. The companions went for a swim while the Prophet relaxed under a tree nearby, and when they were done, he went in for a quick dip himself.

Another tradition suggests that the Prophet Muhammad went swimming in a canal in Medina with some of his companions. In this account, the Prophet is said to have taken off his clothes and jumped into the water, while his companions followed him.

These activities not only provided physical benefits but also helped develop skills such as focus, discipline, and teamwork.

How can we take the Prophet's example?

Modern-day Muslims can also incorporate similar principles of activities into their lives. Here are some options:

Running or jogging: Running is a simple yet effective form of exercise that can be done anywhere, anytime. It helps improve cardiovascular health, build endurance, and reduce stress.

Archery: Archery is a fun and challenging sport that can be practiced indoors or outdoors. It requires focus, concentration, and precision. If archery is not available, a modern equivalent to stretch and stabilise the body is simple weight training exercises at a local gym, or even using things like resistance bands which can be bought from a catalogue store or online.

The cognitive effect of archery- how it improves focus, concentration and precision- can be similarly achieved by doing things which help the same parts of the mind. Arts and crafts taken for recreational purposes, including things like mindful colouring, or games such as chess and scrabble, have a similar effect.

Horse riding: Horse riding is a great way to connect with nature and develop a sense of responsibility. It can also help improve balance and coordination. You may be surprised how easy it can be to join up for some lessons at a local centre. Imagine their joy to see Muslims who want to learn how to ride horses.

Wrestling or martial arts: Wrestling and martial arts are great forms of exercise that help build strength, agility, and self-defense skills. Not quite the thing for sisters, but brothers will enjoy this activity. Some of our modern stars like Khabib Nurmaghomedov (the undefeated MMA champion) have inspired a lot of young men to take up the sport.

Swimming is a great exercise for getting fitter and healthier. For Muslim women, many local gyms offer women-only sessions where you can go for an hour. Even simple walking up and down a pool can be immensely useful for the body, because it provides resistance without stressing your joints.

See if you can entice some of your peers to join you in this type of activity. Confidence and courage are contagious: that’s the benefit of doing things together.

In addition to physical activities, Muslims can also follow the Prophet Muhammad's example of maintaining a healthy diet and lifestyle in the Tayyib way. Eating a balanced diet, getting enough sleep, and avoiding harmful substances are all important aspects of leading a healthy life.

How to Start Exercising and Get Fit as a Muslim:

If you're overweight or unfit, starting an exercise program can seem daunting. However, by taking small steps and gradually increasing your activity level, you can improve your fitness and health. Here are some tips on how to get started:

Consult with a doctor: Before starting any exercise program, it's important to consult with a doctor to make sure you're healthy enough to exercise.

Start with simple exercises: Begin with simple exercises such as walking, stretching, and light resistance training. These exercises will help improve your flexibility, strength, and balance.

Incorporate high-intensity intervals: High-intensity interval training (HIIT) is a great way to burn calories and boost your metabolism. Try incorporating short bursts of intense exercise such as sprints, jumping jacks, or burpees into your routine.

Gradually increase your activity level: Gradually increase the duration and intensity of your workouts. This will help prevent injury and improve your fitness level over time.

Stay motivated: Find a workout partner or join a group fitness class to help stay motivated and accountable. As a counsellor, or if you have a counsellor, ask them if they could set something up for your community if you are local.

A trick to help your technique: Youtube. Youtube has plenty of channels where trainers do stretches, workout videos and so on so that you can watch and copy them as you do. Have a search around for videos and trainers who work at a level that suits your ability. Don't overdo it! The key to exercise is to keep ambitions modest.

Here's an example two-week schedule to help get you started.

Mark these days and exercises out on a calendar so that you don’t struggle to locate them and you can get on easily.

Week 1:

Day 1: 10-minute walk, 5 minutes of stretching.

Day 2: 10-minute walk, 5 minutes of resistance training (e.g. push-ups, squats)

Day 3: Rest

Day 4: 10-minute walk, 5 minutes of HIIT (e.g. 30 seconds of sprints followed by 30 seconds of rest, repeated 5 times)

Day 5: 10-minute walk, 5 minutes of stretching

Day 6: Rest

Day 7: 20-minute walk, 10 minutes of gentle weights. Get a pair of dumbells from your local store, or wear those weights that strap on to your arms and legs. Low weights of not more than 5kg should be fine.

Week 2:

Day 1: 20-minute walk, 5 minutes of stretching

Day 2: 20-minute walk, 10 minutes of resistance training

Day 3: Rest

Day 4: 20-minute walk, 5 minutes of HIIT

Day 5: 20-minute walk, 5 minutes of stretching

Day 6: Rest

Day 7: 30-minute walk, 15 minutes of resistance training

Remember to listen to your body and adjust your workout schedule as needed. With consistent effort and dedication, you can achieve your fitness goals and live a healthier life as a Muslim.