Risk of heart disease, cancer and emphysema significantly increase with smoking. Kick the habit and begin a healthier life that includes nutritious foods and a habit of exercise. Regular activity encourages blood flow that delivers nutrients and oxygen-rich blood to your entire body. Consult your physician before starting an exercise program, especially if you've already been diagnosed with a medical condition.
Start Slow
Depending on your age, weight and health, you might want to start an exercise program slowly. A good way to start a habit of regular activity is three to four days of light walking for 10 to 15 minutes each day. Complete a few stretches before light walking and cool-down to a slow, steady pace. Light stretching can include lifting your arms above your head, side stretches and marching in place. You can add five minutes of walking every week, depending on your health. Check your pulse and keep records to share with your medical care team.
Low-Impact Exercise
Your physician and possibly a physical therapist will tell you when you’re ready for more intense aerobic workouts. Low-impact exercises are good if you have joint problems such as chronic knee or back pain. Start each exercise session with stretches such as squats and lunges and lifting dumbbells. Low-impact exercises include power walking, swimming, light biking and low-impact aerobics or yoga.
High-Impact Exercise
Eventually, you may be ready for high-impact workouts such as jogging, dancing, intense biking and aerobics or yoga. Ideally, you should work out three to six days a week and report any prolonged pain or unusual shortness of breath to your doctor. You might wish to include a sport into your new non-smoking lifestyle such as baseball, basketball, hockey or tennis. If you engaged in a sport such as bowling while you were smoking, you may experience more stamina after you quit.
Eat For Health
Complement a lifestyle of regular exercise with nutritious foods and proper hydration. Eat plenty of fresh fruits and vegetables daily. Avoid smothering food in butter, margarine, gravy or salad dressing. Bake, grill or broil lean cuts of meat instead of frying. Look for whole grain breads and cereals. Be conscious of grazing on potato chips and other high-calorie, snack foods especially at social gatherings. Drink water instead of high-sugar, carbonated beverages. Always have water handy when you are exercising.
