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Steps to Exercise(Warzish ke Zeeney)Hadhrat Mirza Tahir AhmadSteps to exercise -V3.indd 105/05/2006 17:41:48

Steps to Exercise(Warzish ke Zeeney)byHadhrat Mirza Tahir AhmadPublished by Majlis Khuddamul Ahmadiyya UK2006-1Steps to exercise -V3.indd Sec1:105/05/2006 17:42:04

Steps to ExerciseCONTENTSPREFACE6FOREWARD8ISLAM COMMANDS CLEANLINESS OF BODY, AND ENVIRONMENT.10ISLAM AND PROTECTION OF HEALTH11ISLAMIC TEACHINGS CONCERNING HEALTH AND HYGIENEConditions of ‘Purity’Cleanliness is Half the FaithProtection of the Body from Filth and FoulnessSome Further PrecautionsDental CleanlinessAnother Principle of Health and HygieneEating and Drinking Etiquettes that are Directlyor Indirectly Related to Physical HealthProhibition of Drinking Water in One BreathProhibition of Breathing into the FoodstuffInstructions about BathingLife with Hard WorkExcursions, Recreation and Exercises14161617171819PRINCIPLES OF HEALTH AND HYGIENEPrinciples on Which Your Strength is DependantHow Powerful Can You Become?It is Not Dif cult to Keep Your Locality Clean26262727FIVE BASIC LEVELS OF PHYSICAL EXERCISES28VARIOUS INSTRUCTIONS29202121212324-2Steps to exercise -V3.indd Sec1:205/05/2006 17:42:04

Steps to ExerciseFrom Lesson One to Lesson SixWhen to Take the Next StepDifferent Physical CapabilitiesWarning:A Dangerous Test2929303030BECOMING OLD BEFORE BEING YOUNG!By Hadhrat Musleh Mau’ood, Khalifatul Masih II3131BEST RECIPE FOR CORRECT WEIGHT32CREATE ACTIVITY IN YOUR DAILY LIFE34LESSON NO. 1Exercise No. 1:Exercise No. 2:Exercise No. 3:Exercise No. 4:Exercise No. 5:Steps concerned with Lesson 1:35353636373839AN EXTRA BENEFIT OF PHYSICAL EXERCISE40LESSON NO. 2Exercise No. 1:Exercise No. 2:Exercise No. 3:Exercise No. 4:Exercise No. 5:Supplementary ExerciseSteps concerned with Lesson 2:A Man Without Physical Exercise is a Permanent Danger toThe National Food SupplyIs it Possible for a Man to Convert 100% of What He Eats Into Energy?Bar Graph Showing Relationship Between Different Machinesto Consumption of Fuel percentage414141424343444547LESSON NO. 3Exercise No. 1:Exercise No. 2:Exercise No. 3:Exercise No. 4:Exercise No. 5:Supplementary ExerciseSteps concerned with Lesson 3:4848495050515152GERMS534646-3Steps to exercise -V3.indd Sec1:305/05/2006 17:42:04

Steps to ExerciseA Dangerous and Hidden Enemy of Mankind53TAKE PITY ON YOUR HEARTHow Much Does the Heart Work?Line Graph Comparing Heartbeat Rate of a Healthy Personto that of an Unhealthy Person5454IT IS YOUR CHOICE56LESSON NO. 4Exercise No. 1:Exercise No. 2Exercise No. 3Exercise No. 4Exercise No. 5Supplementary ExerciseSteps concerned with Lesson 4:5858595960606061LESSON NO. 5Exercise No.1Exercise No. 2Exercise No. 3Exercise No. 4Exercise No. 5Supplementary ExerciseSteps concerned with Lesson 5:6262626363646465LESSON NO. 6Exercise No.1Exercise No.2Exercise No. 3Exercise No. 4Exercise No. 5Supplementary ExerciseLadders concerned with Lesson 6:6666666767676869GOOD HEALTH WEIGHT GUIDE70IMPROVE YOUR GENERAL KNOWLEDGEDIET OF AN AVERAGE WESTERN WOMAN:HEART:BODY:BLOOD:SWEAT AND BREATH:MILK:HAIR:717171717272727255-4Steps to exercise -V3.indd Sec1:405/05/2006 17:42:04

Steps to ExerciseAPPENDIXBody Mass Index7373Supplemental ChartsBody Mass Index Table7575-5Steps to exercise -V3.indd Sec1:505/05/2006 17:42:05

Steps to ExercisePREFACEMajlis Khuddamul Ahmadiyya UK humbly presents the English renderingof “Warzish ke Zeeney” or Steps to Exercise authored by Hadhrat MirzaTahir Ahmad, Khalifatul Masih Rabih. It was originally publishedin 1965.The guidance contained within is as relevant today as it was not just forty,but rather more than 1400 years ago. The guidance contained within isbased on the example of our beloved Prophet MuhammadThis English translation has taken a few years to come to fruition and manymembers have assisted in its progress. Whilst it is not possible to nameeveryone, a mention needs to be made of the efforts of Salim Malik sahibin the translation of the book, Ibrahim Ahmad Noonan Sahib for initiatingand advising on the project, and Mohtamim Ishaat Majlis KhuddamulAhmadiyya UK, Tariq Ahmad Chowdhry sahib for bringing together andpreparing the book for publication. A special mention must also be madeof Miss Maria Ahmad for rendering the illustrations. May Allah bless andreward everyone.Mirza Fakhar AhmadSadr Majlis Khuddamul Ahmadiyya U.K.2006-6Steps to exercise -V3.indd Sec1:605/05/2006 17:42:05

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Steps to ExerciseFOREWARDIn the Name of Allah, Most Gracious, Ever MercifulWe Laud Him and Invoke His Blessings of Peace on the Prophet of AllahAnd on his Servant, the Promised MessiahWith the Blessings and Mercy of AllahAbout two years ago, the Department of Physical Health promised to publisha brief booklet on health. However, due to unavoidable circumstances, theful lment of this promise kept being delayed. Last year, a sincere friendwas asked to prepare a booklet. Although the department is grateful tohim for preparing a book rather than a booklet full of interesting statisticsabout games, it could not be published because it was too voluminousand slightly irrelevant to what was needed by the Khuddam at that time.Finally, it was decided that a completely new booklet should be preparedwhich should be a summary of Islamic teachings about physical health. Itshould contain instructions from Hadhrat Ameerul Momineen, KhalifatulMasih II, some knowledge about physical energy and such exercisesthat the Khuddam brothers can carry out daily, with ease and in a shorttime. Mohtamim Sehat-e-Jismani confesses that it is with regret that thepublication of such a booklet was delayed due to a combination of otherengagements and oversight. We hope Khuddam will overlook this delay.After this apology the author and publisher of this book, praises Allah theBene cent as only He can grant knowledge to an illiterate person andonly He is the fountainhead of all knowledge. It is only with His Grace andBlessings that this booklet, in its present form, is being presented to thereaders. All Praise to Allah for this!-8Steps to exercise -V3.indd Sec1:805/05/2006 17:42:05

Steps to ExerciseAfter this praise, it is incumbent to thank the Holy Prophet of Islam,who so thoroughly explained every angle of physical well-being as well asspiritual health for all of us ignorant people. O Allah, bless Mohammad andthe family of Mohammad, grant prosperity to Muhammad and his family;indeed, You are Praiseworthy and Exalted.The Department of Physical Health would like to acknowledge our debt tothe Royal Canadian Air Force for the use of their magazine ‘5B.X. Plan’,from which much valuable information was extracted. Finally, we wouldlike to thank all Khuddam brothers who assisted us in the publication ofthis booklet. May Allah reward them with the better reward!1.2.3.Mohammad Sha q Sahib Kaiser, Waqif-e-ZindgiMaulvi Abdul Haleem Sahib, Inspector Waqfe JadidZia-ur-Rehman Sahib, Accountant Waqfe JadidMirza Tahir AhmadMohtamim Sehat-e-JismaniKhuddamul Ahmadiyya Markazia, Rabwah12. 10. 1965-9Steps to exercise -V3.indd Sec1:905/05/2006 17:42:05

Steps to ExerciseISLAM COMMANDS NOT ONLY THECLEANLINESS OF BODY, BUT ALSOCLEANLINESS OF THE ENVIRONMENT.From Instructions of Hadhrat Khalifatul Masih II,“I have ordered that streets should be kept wide because it is proven fromthe Traditions of the Holy Prophetthat he said that the streets shouldbe wide. For the moment, I have instructed that the lanes in residentialareas that join on to the streets should be fteen to twenty feet wide. Theseare not meant for the use of vehicles. The streets that can be used forthe vehicles are thirty feet wide and main roads are kept fty feet wide.The width of roads in Darul Anwaar is seventy- ve feet. But, as far asthe cleanliness is concerned, we cannot do anything. Unfortunately, theseroads get potholes and some people remove the soil from the roads toplaster their homes. Because of this defect, cleaning the roads becomesan impossibility. On top of that many house owners dispose of the rubbishand even faeces on the roads. This produces ies and mosquitoes thatproduce fever. The faeces of sick children are then thrown on the roadsand ies act as carriers to spread the diseases further.- 10 Steps to exercise -V3.indd Sec1:1005/05/2006 17:42:06

Steps to ExerciseISLAM AND PROTECTION OF HEALTHBy Hon. Dr. Justice Chaudhry Muhammad Zafrullah Khan, Judge of theInternational Court of JusticeIn my opinion, one of the great beauties of Islam and a proof of it’s truthfulnessis that there is no arti ciality or formality in its teachings, although therewas a great possibility of this happening if this religion had been devisedby any human being. One of the great proofs of the truthfulness of theHoly Prophetis that he passed on exactly what was revealed tohim by Allah Almighty. He did nothing on his own volition. If a human beinghad decided to design a religion, however honest his intentions, he wouldhave tried to emphasise those matters that would be considered spiritualand may well have left the issues that concern the physical dimension ofhuman being. It is a commandment of the Holy Prophetthatfor the spiritual progress of the soul, it is important to look afterthe physical health. If a philosopher was to design a religion he mayhave ignored this important matter. For instance, if someone decidedto invent a religion within his intellectual capacities he may emphasisedevotional and spiritual aspects. We know that there are many religionsthat are in existence today that provide teachings which provide neitherspiritual enlightenment nor physical bene t yet a large segment of theworld considers it a matter of blessing to act on those teachings. Somebelieve that you have to suppress your desires to progress spiritually. Insome religions spiritual progress depends on making some parts of thebody dysfunctional. Some Hindu Sadhus deliberately allow their hand towither thinking they are gaining spirituality. It is as if you can stock upspiritual power and become rich spiritually by hurting your body. Similarly,in some religions exertion, strain and hardship exist to such a degree as ifthe creator of that religion had no knowledge of the relationship betweenbody and soul. This type of teaching does not exist in Islam. In my opinion,- 11 Steps to exercise -V3.indd Sec1:1105/05/2006 17:42:06