Statistics about the health dangers of smoking are overwhelming. Risks of cancer and emphysema are real, and the National Cancer Institute notes that of the 7,000 chemicals in tobacco smoke, 250 are known to be harmful, such as formaldehyde and carbon monoxide, and 69 are known to cause cancer, such as arsenic, cadmium and vinyl chloride. Congratulations on your decision to quit smoking: Exercise will help you cope with many of your nicotine withdrawal symptoms.
Physical Activity
The No. 1 tip offered by the Mayo Clinic for those coping with nicotine withdrawal symptoms is "exercise regularly." Exercise not only helps you reduce any possible weight gain from stopping smoking, but regular exercise also reduces withdrawal symptoms. Plan to exercise daily by walking briskly or going to your local gym. When your cravings are strong, walk briskly around the block, jog up and down the stairs or stay in place for 10 jumping jacks.
Types of Exercise
The American Council on Exercise recommends that everyone include three types of exercise in an exercise program. Aerobic exercise raises your heart rate and gives your lungs a workout and includes brisk walking, running, fast swimming or strenuous work on an exercise machine. Exercise aerobically at least three to five days a week for 30 to 60 minutes. Include strength training with free weights or weight machines to strengthen and tone your muscles as the second component of your exercise program. And stretch after exercising for the third component of your program. Stretching helps muscles recover more easily from workouts.
Scientific Studies on Exercise
Vigorous physical activity of all sorts releases dopamine and serotonin, the feel-good hormones that will help to ease may of your withdrawal symptoms. The American Council on Exercise says that studies from Brown University, from the Journal of School Health and from the Journal of Substance Abuse Treatment show the effectiveness of exercise in reducing depression, anxiety and stress. The studies showed that those who exercised regularly had the best chances of success in quitting smoking.
Barriers to Exercise
If you don't already exercise, establishing the habit will take a bit of time. Smokefree Women offers helpful tips: Begin with a short exercise period of 10 minutes and work up to longer durations. Schedule exercise time in advance, and reward yourself with shopping trips or a movie for meeting exercise goals. Listen to music while exercising, and give yourself positive pep talks, saying "I can do this," and "exercise is medicine."
Risks of Exercise
Consult your doctor before beginning an exercise program. Smoking has weakened your heart and lungs. Your doctor will teach you about staying within a target heart rate zone and how to exercise gradually to minimize stress to your heart.
References
- National Cancer Institute: Harms of Smoking and Health Benefits of Quitting
- MayoClinic.com: Nicotine Dependence -- Lifestyle and Home Remedies
- American Council on Exercise: Certified News -- Exercise and Addiction
- American Council on Exercise: Three Things Every Exercise Program Should Have
- Smokefree Women: Overcoming Barriers to Exercise
