When the appeal of smoking wears off and you decide to quit, you'll soon discover how difficult a challenge you face. Nicotine is as addictive as cocaine or heroine, and poses serious risks such as heart and blood vessel damage and a much higher risk of developing lung cancer. Persistence and perseverance in trying to quit pays off, as it is the most important step you can take to get fit and boost your overall health.
The Most Successful Smoking Cessation Methods
Nicotine replacement therapies such as the patch or gum are often recommended to help smokers quit their habit. However, quitting cold turkey or reducing-then-quitting are the most successful methods ex-smokers use, according to a study conducted by Australian researchers and published in the journal "PLoS Medicine" in 2010. Between two-thirds and three-quarters of smokers quit without using smoking cessation aids, which in some cases can themselves be addictive.
Exercise
Regular physical activity strengthens your efforts to quit smoking --- with or without nicotine replacement therapies. It relieves stress that might trigger your cravings, boosts your mood and keeps your mind off cigarettes. In the meantime, you'll reap the other benefits such as losing weight, toning your muscles and boosting your cardiovascular health, which suffers when you smoke. Make exercising a regular part of your daily activities. You can do moderate-intensity exercise such as walking for at least 30 minutes daily, or vigorous-intensity exercise such as running for at least 15 minutes daily.
Stress Management
Trying to quit smoking can be stressful. Stress --- and its symptoms such as anxiety, fatigue and burnout --- can make it more difficult for you to maintain a regular fitness routine. So it's important to minimize stress or improve your ways of coping with it as much as possible to meet both your goals. Exercise is a good start, but other activities such as deep breathing, meditation, stretching exercises and yoga can also reduce stress and improve your ability to stay fit. Spend at least 20 minutes each day practicing a stress-reduction technique.
Counseling
Counseling or coaching can be an effective part of a smoking cessation program and fitness plan. Even telephone counseling has been proven effective for smokers after three or more calls, and it's also more effective than using nicotine replacement therapies alone, notes the Abramson Cancer Center of the University of Pennsylvania. A fitness coach can help you to create a realistic, personalized plan to meet your dietary, exercise and lifestyle goals, which can support your attempts to give up cigarettes. You can work with a fitness coach in your own home or at a local gym. Alternatively, you can work with an online fitness coach, which is a more affordable approach. However, you should be already familiar with proper exercise technique if you use an online coach. Make sure you check references for any counselor or coach you use to help you quit smoking or to keep fit.
References
- American Cancer Society: Guide to Quitting Smoking
- American Heart Association: How Can I Handle the Stress of Not Smoking?
- "PLoS Medicine"; The Global Research Neglect of Unassisted Smoking Cessation: Causes and Consequences; Chapman S, MacKenzie R; February 9, 2010
- NHS: Can NRT (Nicotine Replacement Therapy) Be Addictive?
- Carefirst BlueCross BlueShield: Working With an Online Fitness Coach
