Smoking takes a toll on your quality of life and increases your risk of various life-threatening illnesses such as heart disease and stroke. Although it can be challenging, quitting smoking has immediate health benefits, including increasing longevity and lowering your blood pressure and risk of lung cancer. Exercise can help you to quit smoking and support other smoking-cessation methods such as going cold turkey.
Role of Exercise
Exercise assists your attempts to quit smoking in several ways. It's an effective way to battle stress, which often triggers cravings, the American Cancer Society explains. Exercise also distracts you and keeps your mind off smoking. If you're worried about gaining weight when you quit smoking, keep in mind that exercising burns off excess calories and can help to suppress your appetite.
Beginning to Exercise
Smoking harms your cardiovascular health, making it more difficult for you to breathe when you begin exercising. Poor cardiovascular health also reduces physical endurance. Smoking even reduces muscle strength and flexibility, the GASP website reports. Facing these obstacles may make exercising seem like an uphill battle --- but the immediate and long-term benefits of quitting smoking are worth it to keep trying.
Amount and Type
Try to put in at least 30 minutes of moderate-intensity aerobic exercise, such as walking, most days of the week. Sticking to moderate activity is best until your cardiovascular health improves. If you're struggling to reach this goal when you first start exercising, do three 10-minute or two 15-minute bouts of exercise during the day, the American Cancer Society suggests. You can easily work exercise into your day, such as taking a walk during a break at work or at lunchtime, taking the stairs instead of the elevator or walking your dog after dinner. Consider adding stress-reducing exercise such as yoga or tai chi to your fitness routine as well. These activities are very effective stress-busters and feature breathing exercises that improve cardiovascular health.
Considerations
Increase your chances of quitting smoking by using other methods to complement your exercise program. For instance, lifestyle changes such as avoiding stressful situations that trigger your cravings can be helpful. Keep a stash of healthy snacks or objects to suck on such as lollipops or a pen. Telephone counseling or a joining a support group such as Nicotine Anonymous can increase your chances of successfully quitting.
Caution
If you aren't used to exercising, consult your doctor before starting a fitness program to quit smoking. Start at a slow pace and gradually increase your intensity. Also, reduce your intake of alcoholic beverages, which make it more likely for you to suffer a relapse, the American Cancer Society warns.
