Collection of Quranic Ayat and Ahadith on Physical fitness

Islam and Health - The least talked about topic even in the practising Muslims circle. It is not even discussed in regular lectures/bayan.  And it has given an impression that Islam does not talk about health and physical health part of life. As you keep on reading below collection of Quranic Ayat and Hadis, you will understand how important this topic is and how much importance we give even in our discussion.

From the life of Prophet Mohammed (peace be upon him), we can see that he fought all the battles after the age of 53.  and His companion Abubakar (may allah be pleased with him) was three years younger to him.

Keep on reading through below Quranic ayat and ahadis and try to understand the importance.

Climing Mount Jabal-Noor and Uhud - The Prophet ﷺ exemplified a high level of fitness and encouraged his Ummah to be active as well. Even before Muhammad ﷺ was a prophet, he used to climb onto Jabal an Noor – the mountain of light (and sit in seclusion in the cave of Hira) to contemplate on deep spiritual matters. And note that reaching the cave takes around 1200 walking steps. It is situated at a height of 270 m (890 ft). The cave itself is about 3.7 m (12 ft) in length and 1.60 m (5 ft 3 in) in width. Muhammad ﷺ is believed to have received the first revelation of the Quran on laylatul Qadr (night of Power) by the angel Jibreel there. 

People do not care about health - Bukhari has related in his Saheeh form the hadeeth of Ibn Abaas: Ibn Abbas reported: The Prophet, peace and blessings be upon him, said, “There are two blessings which many people waste: health and free time" ... (Zaad al-Ma'aad 4/196)

Stronger believer is better - “The strong believer is better and more beloved to Allah than the weak believer, while there is good in both” [Muslim].

Race of Prophet mohammed (peace be upon him) and Hazrat Ayisha (may allah be pleased with her) - “I raced with the Prophet (p.b.u.h.) and beat him in the race. Later, when I had put on some weight, we raced again and he won.” [11, 16(p26),17]

Taking care of physical fitness is not Act of world(Dunya) and does not take away from remembrance of Allah - 

Any action without remembrance of Allah is either diversion or heedlessness excepting four acts: Walking from target to target (during archery practice), training a horse, playing with one’s family and learning to swim.” [19]

Your body has right over you - In this authenticated hadith (Sahih al-Bukhari 5199) it was narrated by Abdullah bin Amr bin Al-As that the Prophet (SAWS) maintains that our bodies and eyes have a right over us. In this, we can see just how important it is for us to maintain our vessels as they have been gifted to us by Allah.

Wrestling by Prophet mohammed (peace be upon him) - The Prophet (s) once wrestled with a man called Rukhanah who was well known for his strength, throwing him down more than once.  (reported by Abu Dawud.

Walk Fast - Abu Huraira in another hadith in Tirmidhi narrated that, “I did not see anyone walk faster than him, as is the earth folded for him. A few moments ago he would be here, and then there. We found it difficult to keep pace when we walked with him and he walked at his normal pace.”

Learning archery and not practising later - Uqbah Bin Âmir (r) also narrates that he heard Rasulullah (s) saying: “Whoever gives up archery after having learned it, is not of us…”(Reported by Sahih Muslim)

Shooting - In a narration recorded by Imam Bukhari (a scholar who compiled Prophetic Traditions) it states that “The Prophet passed by some people from the tribe ofAslam while they were competing in archery (in the market).  He said to them,‘Shoot children of Ishmael (Prophet) your father was a skilled marksman.  Shoot and I am with so and so.’  One of the two teams therein stopped shooting.  The Prophet asked, ‘why do not you shoot?’  They answered, ‘How could we shoot while you are with them (the other team).  He then said, ‘Shoot and I am with you all.”

Swimming -  In a hadith narrated from Hazrat Ibn Umar (R.A) in which our beloved Prophet said  ”Teach your children swimming, archery and horse riding”.   

Healthy diet  - 

Allah says in the Quran, “… Eat of the good things which We have provided for you.” (Quran 2:172) “Eat of that which is lawful and good on the earth.” (Quran 2:168)

“O mankind, eat of that which is lawful and good on the earth and do not follow the footsteps of Satan. Indeed, he is to you a clear enemy.” (Quran 2:168)

Eating less - The Prophet ﷺ said, “A believer eats in one intestine, and a kafir (unbeliever) or a hypocrite eats in seven intestines." (Bukhaari)

Abu Juhayfah said: “A man burped ( डकार लेना) in the presence of the Messenger of Allaah ﷺ and he said: “Keep your burps away from us, for the one who eats his fill the most in this world will be hungry for the longest time on the Day of Resurrection.” (al-Tabaraani–Saheeh)

After hearing that Abu Juhayfah RA did not eat his fill until he departed from this world; if he ate breakfast he would not eat dinner and if he ate dinner he would not eat breakfast, and he said: “I have not filled my stomach for thirty years.”

The Prophet ﷺ also said: “The son of Adam does not fill any vessel worse than his stomach. It is sufficient for the son of Adam to eat a few morsels to keep him alive. If he must fill it, then one-third for his food, one-third for his drink, and one-third for air.” (al-Tirmidhi –saheeh by al-Albaani)

The Prophet (SAW) used to arrange horse , Wrestling, shooting and swimming competitions

Detailed document about the topic - IMPORTANCE OF PHYSICAL FITNESS IN THE LIGHT OF SEERAT E TAYYIBAH

Physical fitness of female companions - Nusaybah bint Ka’b (RA) – also known as Umm Ammarah, was a nurse during the battle of Uhud, as the Muslims had to defend themselves from an army that came to attack Madinah. When the Prophet ﷺ’s life became endangered, she physically defended him with such tenacity, it was said wherever the Prophet ﷺ would look, he would see her fighting for him.

In another account, Safiyya ibn Abdul Mutallib (RA) also defended the women and children at a vulnerable point in the Battle of Ahzaab, as did Umm Hakeem (RA) in another report. Both women were able to fend off attackers on their own to keep their people safe.
Being fit and strong is not just about being able to engage in self-defence. Umm Sulaym (RA) went to Hajj in her last trimester of pregnancy and went through labour and delivered as a pilgrim.