Muslims derive therapeutic and spiritual benefits starting from the Wudu
to the physical movements in the Salat-Takbir, Qiyam, Ruku, Sajda,
Jalsa, and Tasleem. We 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 metabolism increases during the performance of
Salat, resulting in a relative deficiency of oxygen and muscle
nutrients. In turn this deficiency causes vasodilatation - an increase
in the caliber 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 eight rakat to 22 rakat. There's a few minutes break after
every four rakat for chanting and extolling the Majesty of Allah. After
Iftar 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. The 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 metabolized into carbon dioxide and
water during the Taraweeh prayers.
Hence, the Taraweeh prayers
help in expanding 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, 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 gives
strong evidence that only moderate aerobic exercise, equivalent to
jogging about three miles a day, promotes good health and may actually
add years to life. Men who expended about 2000 kcal of exercise 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 (Namaz), 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.
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. This
condition causes the fractures of the bones in the elderly when they
fall 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 estrogen) women or those who have
undergone a bilateral ocphorectomy (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
estrogen 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 dialation 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-lumber
nervous system) is one of the two divisions of the autonomic nervous
system, which supplies motor nerves to the smooth muscles of internal
organs and to the heart muscle. Sympathetic nerve fibers arise via
spinal nerves in the thoracic and lumbar regions. Their endings release
mainly noradrenaline, which increases heart rate and breathing rate,
raises blood pressure, and slows digestive processes, thereby preparing
the body for "fight or flight" and antagonizing the effects of the
parasympathetic nervous system. The adrenaline would re-distribute the
blood in the body to the active muscles, mobilize liver glycogen if
necessary in order to provide glucose for the active tissues, diminish
fatigue in skeletal muscles, facilitate alveolar ventilation by relaxing
bronchiolar muscle, and would initiate cardiovascular changes. Exercise
induces a more effective functioning of beta-adrenoreceptors located on
cell membranes.
Metabolic Effects
Salat and
Taraweeh prayer improve body weight control and expand calories without
proportionate increase in appetite. A combination of moderate dietary
restriction, both at the Sahur and Iftar 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 over
eat 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 intake, 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 behavior. Exercise improves the
quality of life, induces greater sense of well-being and energy, reduces
anxiety and depression, influences mood favorably and contributes to
self-esteem and an aura of confidence; improves memory in the elderly
especially with constant repetition of the ayat (verses) from the
Glorious Qur'an and other Ayaat which exalt His Glory. This constant
repetition of the Qur'anic 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, ayat of the Qur'an or
remembrance (Dhikr) of Allah or muscular activity coupled with passive
disregard of intensive thoughts cause 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
categorized as alpha-endorphin, beta-endorphin, and gamma-endorphin
which produce pharamacologic 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 in which physical movements of salat and Taraweeh
prayers are combined with spiritual exercise. When salat and Taraweeh
prayers are practiced throughout a person's life, recurring every few
hours or so, it trains a person to undertake the difficult task of
meditation during physical maneuvers 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
maneuvers 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 starving 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.
Q: How much is the Kaffara (Penalty) for not fasting in Ramadan?
