10 Practices from the Sunnah to Improve your Fitness and Lifestyle
Indeed in the Messenger of Allah (Muhammad SAW) you have a good example to follow for him who hopes in (the Meeting with) Allah and the Last Day and remembers Allah much. — Qur’an 33[Al-Ahzab]:21
The life of Prophet Muhammad PBUH is one filled with excellent examples worthy of emulating. In fact, there’s nothing from his lifestyle that you adopt except that it leads you to felicity. He was a statesman in Madinah, father to Fateemah, student of Jibril and teacher of mankind. The way he lived his life was so exemplary that even his enemies attested to his uprightness and admiration for his personality. If you follow the sunnah, you will not only reap spiritual benefits. You’d also have gained in this worldly life, that which will enhance your wellness and livelihood. In this piece, we will examine some habits of the Messenger of God that will give you physical fitness, mental wellness, and spiritual fulfillment. And that’s why his Lord described him thus:
And verily, you (O Muhammad SAW) are on an exalted standard of character. — Qur’an 68[Al-Qalam]:4
- Rising up early: It’s a frequent practice of the Prophet PBUH to go to bed after praying solatul isha’. He rises up to pray again in the third part of the night and keeps awake till daybreak. Trust me, the number one productivity hack to master is utilizing your early hours for good. There’s a lot you can accomplish with the start of a fresh day. Every successful person knows this is non-negotiable. A great day starts with fajr because a day without fajr isn’t a day at all. So pray fajr and start your ‘hussle’, for the early hours are blessed.
It was narrated from Sakhr Al-Ghamidi that the Messenger of Allah PBUH said: “O Allah, bless my nation in their early mornings (i.e., what they do early in the morning).” (Hasan) He said: “When he sent out an army, he would send them at the beginning of the day.” He said: “Sakhr was a man engaged in trade, and he used to send his goods out at the beginning of the day, and his wealth grew and increased.” — Ibn Majah
2. Praying five times daily: Besides the fulfillment of spiritual obligation and inner joy found in salat, it’s also a means of physical activity. No one rises, bows, and humbles themself in prostration to their Creator except that they experience body wellness. Besides the physical benefits, there’s also profit in the spiritual helm.
Abu Hurairah narrated that the Prophet said: “Do you think that if there was a river by the door of anyone of you, and he bathed in it five times each day, would there be any trace of dirt left on him?” They said: “No trace of dirt would be left on him.” The Prophet (peace and blessings be upon him) commented: “That is the likeness of the five daily prayers. By means of them, Allah erases sins.” — Al-Bukhari and Muslim
3. Intermittent fasting: The best type of fasting is that of Prophet Dawud (AS) — to fast one day and rest in the other. To be very honest, this can be overwhelming but you know what’s easier and more beneficial? Fasting two days in a week: Mondays and Thursdays. If you can’t, then fast at least three days -the white days (13th, 14th, and 15th of the hijrah month). Research has shown that fasting frequently can help lower cholesterol, improve glucose control, and stabilize blood pressure. Who knew all these hidden benefits 1400 years ago?
4. Drinking water slowly: Research has also shown that drinking too much water in a fast pace may lead to kidney malfunction. That is, the kidneys wouldn’t work properly, causing a state of overhydration. Part of the sunnah of drinking water is:
Anas reported that Allah’s Messenger (PBUH) breathed three times (outside the vessel) in the course of a drink and said: It is more thirst- quenching, healthier and more wholesome. Anas said: So I also breathe three times in the course of a drink. — Muslim
5. Eating less food: Excessiveness in anything often leads to complications. That’s why it’s best to observe moderation in everything. Carelessly eating too much may not only lead to health complications. It also causes fatigue, obesity, and disease risk. That’s why Allah’s Apostle PBUH gives you the best formula:
Miqdam ibn Ma’d reported: The Messenger of Allah, PBUH said: “The son of Adam cannot fill a vessel worse than his stomach, as it is enough for him to take a few bites to straighten his back. If he cannot do it, then he may fill it with a third of his food, a third of his drink, and a third of his breath.” — Tirmidhi
6. Smiling: This is a very beautiful trait we can emulate from the life of the Messenger. He always meets people with a bright and cheerful face. Whenever people come to ask you for help, meet them with a smiley face. Even if you can't solve their problem, at least your smile will brighten their face. This in itself is an uncommon act of charity.
Narrated Abu Dhar (RA) the Prophet (PBUH) said, “Do not disdain a good deed, (no matter how small it may seem) even if it is your meeting with your brother with a cheerful face” — (Sahih Muslim).
7. Eating together: The Prophet PBUH rarely ate a meal alone. If he’s not eating with his wife, he would be eating with his companions. That’s true love and brotherhood. Today, the devil has deceived us into thinking that sharing our meal may lead to illness. In fact, some even believe they will not get filled. Contrary to this, Allah Apostle PBUH said:
Washi ibn Harb reported: They said, “O Messenger of Allah, we eat but we are not filled.” The Prophet, peace and blessings be upon him, said, “Perhaps you eat separately?” They said yes. The Prophet said, “Eat your meals together and mention the name of Allah over it, for you will be blessed in it.” — Abu Dawud
8. Lying on the side: Scientific research on sleeping positions shows that sleeping on the right-hand side is safest and best. Sleeping on the back makes breathing difficult and snoring easy. Sleeping on the left side puts a lot of pressure on the heart while laying on your chest is most dangerous as its detested by Allah.
Takhfah ibn Qays reported: While I was lying on my belly in the mosque, a man shook me with his foot and he said, “Verily, Allah hates this posture.” I looked up and it was the Messenger of Allah, peace, and blessings be upon him. — Sunan Abī Dāwūd
9. Taking mid-day naps: One of the benefits of this habit is that it relaxes the body and provides it with revigorating energy to accomplish the rest of the day. Either you’ve been working so hard or having a sunny day, observing siesta resets your mind to a great restart. The prophet PBUH used to take a nap before noon or after observing solatul dhur.
Anas said, “They used to gather and then take a midday nap.” — Adab al-Mufrad
10. Love for charity: Not only did the Prophet PBUH give all he had, but he also taught his household and companions to emulate the same. He was generous to a point that he doesn’t leave anything for himself. The beauty of this is great fulfillment in helping others meet their needs. Remember charity does not decrease wealth but increases it.
Believe in Allah and His Messenger and spend out of that in which He has made you successors. For those who have believed among you and spent, there will be a great reward. — Qur’an 57[Al-Hadid]:7
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Yaumul Jumu’ah 19th Dhul Qa’dah 1441 AH / Friday 10th July 2020.
