Smoking is one of the most harmful activities you can engage in when it comes to long-term health. Among other things, smokers face an increased likelihood of getting cancer and hypertension.. Exercising is a way to promote good health, and although eschewing smoking is the best health decision, you can do certain exercises that will counterbalance some of smoking's harmful effects.
Jogging can expand your lungs and help to fill them with more oxygen. After oxygen goes to your lungs, it is dispersed into your red blood cells. According to the Stop Smoking Steps website, smoking decreases lung capacity and produces phlegm that can clog the lungs. Jogging will improve the flow of oxygen in the lungs and will break up the phlegm that causes coughing and shortness of breath. Jog at any pace you want and go for as long or short as you want. Jog indoors on a treadmill, indoors in place or outdoors on sidewalks or trails.
Smokers generally suffer from high blood pressure due to their habit, and exercise that boosts the heart rate even more can cause quick fatigue. You can lift weights slowly, and with a small amount of weight you can get a good workout without pushing your cardiovascular system too hard. Dumbbells and barbells are the best free weights and you can work most any muscle group with them. Do bicep curls to strengthen your arms.. Do the bench press for a stronger chest, or hold a dumbbell in each hand and do squats to tone your legs. Working out slowly will reduce the chance of smoking-based fatigue ending your workout too soon.
Crunches build strong stomach muscles and can make you look healthier by helping to eliminate any excess fat around your stomach. The work is mostly with your muscles so shortness of breath will not be a major concern. To do crunches, lie on your back with your feet flat and toes touching a wall and your knees at a 90-degree angle. Constrict your abdominal muscles and lift your shoulders and head off the ground using those stomach muscles. Slowly release back down to the starting position.
The exercise bike allows you to work your legs and cardiovascular system without putting stress on your knees. By sitting and pedaling at a pace comfortable to you, riding an exercise bike gives you the ultimate control in a low-impact way. As a smoker you can benefit from the bike as you can take periodic breaks and the fan attached to the pedals will allow you to coast when you get tired.