Smoking is the No. 1 cause of preventable deaths in the United States. If you have quit smoking, you have taken an important step toward protecting your health. Although the risk of developing cancer, heart disease and stroke steadily diminishes with each smoke-free day, you will not feel 100 percent better right away. The symptoms of nicotine withdrawal such as irritability, cravings and sleeplessness as well as your body's attempts to clean itself out can be uncomfortable. Many former smokers also experience some weight gain when they quit smoking. A good way to deal with these issues is to start a regular exercise program.
Step 1
Talk with your health care provider before you begin a new exercise program, suggests the Mayo Clinic. Chances are that exercising was difficult while you were smoking. Your doctor can recommend physical activities that are appropriate for your level of fitness and that will not complicate any health problems you already may have.
Step 2
Practice deep breathing exercise. Even after you quit, you may struggle with ex-smoker's cough and tightness in your chest. The tightness in your chest is probably the result of stress that nicotine withdrawal causes. Deep-breathing exercise can relieve this stress. A simple breathing exercise is to inhale so that your abdomen moves inward toward your spine, filling your lungs with air. Then exhale, pushing your abdomen outward. Repeat this process until you feel more relaxed.
Step 3
Walk twice a day. If you have been inactive for a long period of time, walking is a good way to increase your physical activity. Walk in the morning and the evening or during a break from work. Increase the duration and the pace as you begin to feel stronger until you are ready to take on more strenuous forms of exercise.
Step 4
Add aerobic exercise to your routine. The Centers for Disease Control and Prevention recommends that healthy adults get a minimum of 150 minutes of moderate intensity aerobic exercise every week. Precede aerobic exercise with five to 10 minutes of warming up and follow it with a five-to-10-minute cooling down period.
Step 5
Perform strength training exercises twice a week in addition to your aerobic activities. These muscle strengthening activities should work out all of the major muscle groups. Examples of strength training exercises include yoga, weight lifting, resistance bands and exercises like push-ups or sit-ups. Your strength training session is complete when your muscles are too tired to perform another repetition.
Tips and Warnings
- Follow your doctor's recommendations about an exercise program that is right for you. Maintain your motivation by participating in physical activities that interest you. Exercising with other people is also a good way to stay on track.
References
- New York Department of Health: A Pack of Facts to Help You Break the Habit
- Smoke Free: Forever Free: Smoking and Weight
- MayoClinic.com: Exercise: When to Check With Your Doctor First
- Smoking Cessation: Chapter 10: The First Two Non-Smoking Weeks
- Centers for Disease Control and Preventions: How Much Physical Activity Do Adults Need?
- Centers for Disease Control and Prevention: Smoking & Tobacco Use
