Muslims perform five daily contact
prayers (Salat) and voluntary prayers (Sunnah, Nafl)
throughout the year and Taraweeh prayers during the month of Ramadan. This
results in moderate physical exercise particularly to every muscle in the body.
Muslims derive therapeutic and spiritual
benefits starting from the Wudu to the physical movements in the Salat - Takbir,
Qiyam, Ruku, Sajda, Jalsa, and Tasleems. Muslims perform five daily
contact prayers (Salat) and voluntary prayers (Sunnah, Nafl)
throughout the year and Taraweeh prayers during the month of Ramadan. This
results in moderate physical exercise particularly to every muscle in the body.
Some muscles contract isometrically (same length) and some contract in
approximation or isotonically (same tension). The energy needed for the muscle
during exercise is met by a process known as glycogenolysis. The rate of muscle
metabolism increases during the performance of Salat, resulting in a
relative deficiency of oxygen and muscle nutrients. In turn this deficiency
causes vasodilation - an increase in the calibre of blood vessels - thereby
allowing blood to flow easily back to the heart. The temporarily increased load
on the heart acts to strengthen the heart muscle and to improve the circulation
within the heart muscle.
During the month of Ramadan, additional prayers
are performed after salatul Ishaa, called Taraweeh prayers which vary
from 8 rakat (unit of prayer) to 20 rakat with a few minutes break
after every 4 rakat for chanting and extolling the Majesty of Allah.
After Iftar (breaking of fast) the blood glucose level continues to rise
from the food ingested. Just before the Iftar meals, the blood glucose
and insulin levels are at their lowest level. After an hour or so after the Iftar
meal, the blood glucose begins to rise and also plasma insulin. Liver and the
muscles take up the circulating glucose. The blood sugar reaches high levels in
an hour or two and the benefits of Taraweeh prayers come into effect. The
circulating glucose is metabolised into carbon dioxide and water during the
Taraweeh prayers.
Hence the Taraweeh prayers help in expending
the extra calories and improve flexibility, coordination, reduce stress-related
autonomic responses in healthy persons, and relieve anxiety and depression.
Physical and Emotional Well-Being
The gentle exercises performed in Taraweeh
prayers improve physical fitness, emotional well-being and increase the
longevity of the Namazi (one who performs the Salat or Namaz).
When a little extra effort is made, as in performing the Taraweeh prayers, there
will be a betterment in the endurance, stamina, in flexibility and strength. It
was noted that the five daily prayers (Salat) produce the same
physiological changes without any undesirable side effects as those produced by
jogging or walking at about three miles per hour. Recent research studies
performed on 17,000 Harvard alumni who entered college between 1916-1950 give
strong evidence that only moderate aerobic exercise, equivalent to jogging about
3 miles a day, promotes good health and may actually add years to life. Men who
expended about 2000 kcal of energy on a weekly basis (equal to a daily 30-minute
walk, run, cycle, swim, etc.,) had one-quarter to one-third lower death rates
than classmates who did little or no exercise. In addition to the
health-boosting qualities of the Salat, the Namazi will be trained
to be ever ready for any unexpected physical exertion such as sudden lifting of
children, chairs, or catching a public transportation vehicle. The elderly will
accomplish this more securely and efficiently. Hence this is an advantage for
the elderly to maintain their physical fitness for a longer period of time. It
has been observed that those who fast and perform the Taraweeh prayers report
feeling much convalescing and robust.
The Elderly
As human beings grow older, their physiological
activity diminishes, as a result their bones become thinner and if not taken
care of will suffer from osteoporosis (which causes the fractures of the bones
when they fall in the elderly due to a loss of bone mineral content and
consequent sponginess of the bones. The bone then becomes structurally unstable,
brittle and susceptible to fractures). Primary osteoporosis is most common among
postmenopausal (due to reduction in oestrogen) women or those who have undergone
a bilateral oophorectomy (both the ovaries removed). Women are six times more
likely than men to develop Type I osteoporosis. The three major prevention
strategies of osteoporosis are a high dietary intake of calcium and vitamin D,
regular exercise and oestrogen replacement in postmenopausal women. The skin
also becomes fragile and crinkled. The repair processes of the body become
slower and immune responses are decreased. In the elderly their physical
activity is reduced as a result they have lower levels of Insulin Growth Factor
1. Reserve functions of all vital organs decrease and the elderly are more
susceptible to mishaps and ailments. Because of repeated and regular movements
of the body during Salat the muscle strength, tendon power, joint
flexibility and the cardiovascular reserve are improved. Hence Salat and
Taraweeh prayers enable the elderly to enrich the quality of life and to meet
with unforeseen difficulties such as falls which could injure their bodies.
Therefore Taraweeh prayers will improve their endurance, self-respect and
self-confidence in being self-reliant.
Adrenaline is secreted even by minor activity.
The secretion outlasts the incitement. Even after the Taraweeh prayers are over
the effects of adrenaline and noradrenaline are manifest. (Adrenaline also
called epinephrine is produced by the adrenal glands. The middle part of these
glands, the adrenal medulla, secretes the hormone, which is chemically almost
identical to the transmitter substance noradrenaline produced at the ends of
sympathetic nerves. Adrenaline secretion into the bloodstream in stress causes
acceleration of the heart, constriction of arterioles, and dilation of the
pupils. In addition, adrenaline produces a marked increase in metabolic rate
thus preparing the body for emergency.) Even the thought or the intention of
performing the Taraweeh prayers is sufficient to activate the sympathetic
nervous system. Sympathetic nervous system (thoraco-lumbar nervous system) is
one of the two division of the autonomic nervous system, which supplies motor
nerves to the smooth muscles of internal organs and to the heart muscle.
Sympathetic nerve fibres arise via spinal nerves in the thoracic and lumbar
regions. Their endings release mainly adrenaline, which increases heart rate and
breathing rate, raises blood pressure, and slows digestive processes, thereby
preparing the body for "fight or flight" and antagonising the effects
of the sympathetic nervous system. The adrenaline would redistribute the blood
in the body to the active muscles, would mobilise liver glycogen if necessary in
order to provide glucose for the active tissues, would diminish fatigue in
skeletal muscles and would facilitate alveolar ventilation relaxing bronchiolar
muscle, and would initiate cardiovascular changes. Exercise induces a more
effective functioning of beta-adrenoreceptors located on cell membranes.
Beneficial effects of Gentle Exercise
The Taraweeh prayer is considered to be gentle
exercise. The beneficial effects of gentle exercise on the body are many which
are elaborated here.
Effects on Skeletal Muscle
Once muscles atrophy inspite of the
availability of ample proteins. During the Salat and Taraweeh, every
muscle in the body contracts isotnically and others isometrically. This gentle
exercise also enhances endurance and diminishes tiredness. It helps the
incapacitated to make the most of their remnant capabilities. The blood flow in
strung muscle is low. During the prayers the blood flow is greatly increased to
the muscles. Blood flow sometimes increases even before the start of Taraweeh
prayers, with just the thought of performing the Taraweeh prayers. In addition
to needing fats, proteins, and carbohydrates, the human body requires minerals
such as Potassium for nerve and muscle activity. It is found in fruits, meats,
seafood and milk. Potassium deficiency leads to muscular and neurologic
disorders. Potassium is also important in the transmission of nerve impulses and
is a major positive ion in intracellular fluids. Potassium is involved in
cellular enzyme activities, and it helps regulate the chemical reactions by
which carbohydrates is converted to energy and amino acids are converted to
protein. Also Potassium ions cause vasodilation of arterioles. During the
Taraweeh prayers, systolic Blood pressure may rise (the larger number in B.P.) a
little and the diastolic Blood Pressure(the lower number in B.P.) may remain
unchanged or even fall. However after the Taraweeh prayers are over, the B.P.
may drop to just below normal levels which is a welcome sign. Taraweeh prayers
improve respiratory efficiency; circulation in the capillaries surrounding the
alveoli, or air sacs, is increased, and this brings about enhanced gas exchange
and deeper breathing. The increase in the maximal consumption of oxygen is what
makes the Namazi feel better. Those who perform the Taraweeh prayers, apart from
the prescribed Salat, are more alert and active than those who do not
perform the Taraweeh prayers, even after the age of retirement. Taraweeh prayers
improve physical strength and joint stability and reduce the risk of injury to
the tendons and connective tissues. After age 40, the bone mineral density falls
with age. Taraweeh prayers increase bone mineral density in both menopausal and
in elderly women and prevents osteoporosis and maintains normalcy in bone
structures. Osteoporosis results in hip fractures in women after menopause and
in elderly men. The risk of osteoporosis is substantially reduced by regular Salat
and Taraweeh prayers. The prayers improve lubrication of joints, movement, and
maintain flexibility. Deep vein thrombosis (the most common cause of ulceration
of the legs in the elderly) is prevented by performing Salat and Taraweeh
prayers.
Metabolic Effects
Salat
improves body weight control and expend calories without proportionate increase
in appetite. A combination of moderate dietary restriction, both at the Iftar
and Sahur (early morning breakfast before the start of fast) meals,
accompanied by the Taraweeh prayers, should achieve weight reduction. This will
also reduce both fat and body weight, but fat-free weight will remain constant
or may even increase slightly. Hence during Ramadan one should not overeat at
the Sahur and Iftar meals and continue to perform Salat and
Taraweeh prayers in order to lose some of the excess weight.
It is well known that exercise prevents
coronary heart disease (CHD), increases high density lipo-proteins (HDL or
healthy Cholesterol), increases maximum oxygen uptake, slows the heart, lowers
the B.P. slightly, decreases ventricular ectopic activity, enlarges the lumen of
the coronary arteries and increases cardiac output. Exercise also improves
carbohydrate tolerance and improves late-onset diabetes, and helps cases of
chronic respiratory diseases. Beneficial changes have been recorded in the lipid
profile, B.P., clotting factors, weight reduction and insulin sensitivity of
muscles and other tissues in persons who exercise regularly. Growth Hormone
secretion is elevated by fasting and it is further elevated by Taraweeh prayers.
As Growth Hormone is necessary for collagen formation, this may be an important
factor as to why the skin of those who fast regularly during Ramadan and perform
the Taraweeh prayers do not get wrinkled, even when they grow old.
Mental Health
It is a known fact that exercise improves mood,
thought and behaviour. Exercise improves the quality of life, induces greater
sense of well-being and energy, reduces anxiety and depression, influences mood
favourably and contributes to self-esteem and an aura of confidence; improves
memory in the elderly especially with constant repetition of the Ayaat (verses)
from the Glorious Quran and other Ayaat which exalt His Glory. This constant
repetition of the Quranic Ayaat would help to screen the mind from the incoming
thoughts. It has been found by a Harvard University researcher, Dr. Herbert
Benson that repetition of a prayer, Ayaat of the Quran or remembrance (Dhikr)
of Allah or muscular activity coupled with passive disregard of intensive
thoughts causes a "relaxation response" that leads to the lowering of
Blood Pressure and decreases in oxygen consumption and a reduction in heart and
respiratory rates. All these are combined in the Taraweeh prayer which is an
ideal condition for "relaxation response." It combines repeated
muscular activity with repetition of Salat, chanting of words of
glorification of Allah and of supplications. The Taraweeh prayer puts the mind
in a relaxed state. This calm state of the mind may be partly due to the release
of encephalins, beta-endorphins (endogenous morphines) and others into the blood
circulation. Endorphins are any one of the neuropeptides composed of many amino
acids, elaborated by the pituitary gland and acting on the central and
peripheral nervous systems to reduce pain. Endorphins are categorised as
alpha-endorphin, beta-endorphin, and gamma-endorphin which produce pharmacologic
effects similar to morphine. Beta-endorphin found in the brain and GI(gastro-intestinal)
tract is the most potent of the endorphins and is a powerful analgesic(pain
killer) in humans and animals. For example during childbirth many women release
endorphins reducing a woman's sensation of pain. The release of endorphins is
associated with an euphoria. During childbirth, women who give birth with little
or no medication sometimes label this euphoria a "birth climax."
Conclusion
Islam is the only religion where physical
movements of Salat and Taraweeh prayers are combined with spiritual
exercise. When Salat and Taraweeh prayers are practised throughout a
person's life, recurring every few hours or so, trains a person to undertake the
difficult task of meditation during physical manoeuvres of Salat and
Taraweeh prayers, so that the Namazi(one who performs the Salat) benefits
both from spiritual as well as physical exercise. Salat and Taraweeh
prayers are unique in that tension builds up in the muscles during physical
manoeuvres on the one hand, while tension is relieved in the mind due to the
spiritual ingredient, on the other hand. The following benefits have been noted
among those who perform the Taraweeh prayers: burning off calories and losing
weight, maintaining muscle tone and body composition, joint flexibility (stiff
joints are often the result of disuse, not arthritis), increasing metabolic
rate, improving circulation, improving heart and lung function and aerobic
capacity, decreasing heart disease risk profile, increasing your sense of
self-control, reducing your level of stress, increasing your ability to
concentrate, improving your appearance, reducing depression and resistance to
depression, helping you sleep better and suppressing your appetite. Evidence is
also accumulating that those who perform regular Salat along with
voluntary prayers can conserve and actually retard the loss of bone mass in the
elderly, thus staving off the ravages of osteoporosis that afflicts both men and
women. It is also possible to retard the aging process and confer some
protection to health in later life. Those who have performed Salat (Fard
and Wajib), Sunnah and Nafl and Taraweeh prayers throughout
life get protection and a positive effect in terms of health and longevity. They
reverse the life-shortening effects of cigarette smoking and excess body weight.
Even people with high blood pressure (a primary heart disease risk) reduced
their death rate by one-half and their risk of dying from any of the major
diseases is reduced. They also counter genetic tendencies toward an early death.
Hence Salat (Fard, Wajib),
Sunnah, Nafl and Taraweeh prayers are necessary for Muslims to
preserve life and their desirable qualities into old age.
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