Although it may seem counterproductive, many smokers are avid exercise enthusiasts. The negative health effects of smoking are legion, and well documented; however like any bad habit, smoking takes some time and effort to release. Smokers who exercise will find their exercise experience greatly improved through the act of quitting. Quitting smoking helps the cardiovascular system function at an optimal level, and clears the body of the numerous toxic chemicals found in cigarettes.
Respiratory Impact
Smoking diminishes lung function. Cilia, the small hair-like particles that line the airways of the lungs, work continuously to clear out foreign particles such as dust, pollen and other debris brought in through the nose or mouth. As the smoker inhales the cigarette smoke, the activity of the cilia slows down. Tar from the cigarettes also sticks in the lungs and constricts the airways. Quitting smoking allows the cilia in your lungs to regain full function, which ultimately leads to easier breathing during exercise.
Cardiac Impact
A 2011 study published in the "Cardiology" journal examined the impact of smoking on heart rate recovery after exercise. When the heart muscle is slow to return to a normal resting heart rate after exertion, typically this predicts coronary heart disease. Iranian researchers tested the heart rate recovery for smokers following a bout of exercise and found a significant link between smoking and diminished ability of the heart rate to return to normal after it had been elevated. Quitting smoking promotes faster recovery for the heart after exercise, and as such supports overall efficiency of the heart muscle.
Diminished Injury Risk
Smokers tend to lose bone density. According to an Australian 1994 study published in the "New England Journal of Medicine," female study participants who smoked for a decade or more exhibited two per cent less bone density in their lumbar spines, regardless of other lifestyle factors such as weight and diet. The researchers concluded that by menopause pack-a-day female smokers have up to 10 per cent less bone density, enough to initiate a fracture. For smokers who exercise this can increase the risk of broken bones and stress fractures, not to mention osteoporosis, especially for female smokers.
Healthy Attitude
Quitting smoking definitely helps with the mechanics of exercise, however perhaps the most significant benefit of quitting smoking in terms of the exercise is the change in attitude it offers. The decision to stop ingesting harmful substances into your body and focus on your health through exercise represents a commitment to self care and self protection, and promotes an overall healthy attitude.
References
- Michigan State University: What are the Long Term Effects of Smoking; M Onken; November 1998
- Cardiology: Abnormal HRR after Exercise Predicts CAD severity; S Ghaffari et al.; 2011
- New England Journal of Medicine: The Bone Density of Female Twins Discordant for Tobacco Use; JL Hopper et al.; February 1994
