For those Muslim brothers and sisters who are lucky to perform their Hajj duty this year, we wanted to advice on how they can get fit to be ready for this amazing journey. Get moving Firstly, you need to be in good shape seeing as Hajj is cardio intensive. I recommend training with your weights as usual but regarding cardio workouts use the following routine: Go on a walk at least 4-5 times a week for between 35-45 minutes wearing sandals. The best time of day to walk is in the mornings. Drinking plenty of water is important. You can go the extra mile by drinking green tea as well. Use 2-3 tea bags. Unless you're lucky enough to live near a beach, I recommend only practicing walking in bare feet in your garden. This is excellent preparation for Hajj. If possible, try to practice walking in hot weather conditions. Walking in the heat can be a lot different to walking in cold temperatures. It requires greater stamina to walk in hot weather. You also need to take extra precautions such as wearing sun cream and a hat to protect yourself from burning or even worse – sunstroke. Also, our bodies shed more sweat during hot weather, so you need to increase your consumption of water intake to prevent dehydration. Supplements The following supplements are highly recommended. You should start taking them immediately.

• Alpha Lipoic Acid: Take 300 mg daily with your first-morning meal.

• Selenium: They are most effective if you take two tablets around lunchtime. They are great antioxidants that can increase your immune system quickly.

• Opti-Pack: These are great because they are very easy to swallow and Iron-free. Again, take these with food. The best brand to buy is Super Nutrition.

• Emergen-C: It's best to take these supplements before a workout session and mix them with water. Emergen-C is full of vitamin C powder that will help strengthen your immune system. As a result, your body can easily defend itself against illnesses.

Food intake You should start eating the foods listed below immediately:

• Wild Blueberries: You can eat these with almonds to help absorption of the antioxidants. Consume around 1 cup per day.

• Dates: A great healthy snack rich in vitamins. Eat between 3-5 per day.

• Sweet potato: A great low carb high-energy food. Only microwave it and add some cinnamon. You should eat one medium sized potato.

• Almonds (plain, no salt): They have a variety of health benefits. Eat one handful per day.

• Pure honey: Invest in a good jar of honey that is plain and unfiltered. It's a very good idea to add a small amount of honey to almonds. It creates a great snack.

• Broccoli: Add to your dinner, approximately three spoonfuls is enough.

• Apple: As the doctor recommends, eat one medium sized apple a day. Always eat the skin – it's the most nutritious part.

• Spinach: Add spinach to as many of your meals as you can. It's a great source of iron.

If you follow all of the above fitness and nutritional information, then you will quickly become mentally and physically ready for Hajj. Please remember that you should consult a doctor before committing to Hajj and following any new eating and exercise regimes.