Benefits of Physical Activity

[Dr_Hurt]

The benefits of physical activity are wondrous.  Exercise can lead to feeling happier, less stressed and more confident.  It helps to manage hypertension, improve cholesterol, prevent osteoporosis, diabetes, heart attack, and certain cancers.  Exercise can help you achieve your goals if you want to lose weight, improve your sex life, sleep better, have more energy, or just breathe better.

The benefits of exercise are even more so for people trying to stop smoking.  Exercise can be considered good medicine for the health problems frequently faced by people who are stopping smoking.  Many of the health risk factors described above are caused or worsened by cigarette smoking and improved through exercise.  In addition, exercise reduces withdrawal symptoms and decreases cravings for cigarettes.  Exercise helps reduce the damage caused by smoking and makes it easier to quit smoking.

Talk to your health care provider before starting any exercise program, but don’t delay.  Get up and move, stretch, walk, lift, and take the stairs when you can.  Do what you enjoy doing.  If you enjoy swimming, swim, if you enjoy walking, walk, if you enjoy dancing, dance.  As you stop smoking your ability to be active will improve and the enjoyment you get from physical activity will grow.  By stopping smoking and starting to exercise you can win on all counts. If you haven’t set your quit date do so by going to http://www.becomeanex.org/my-profile.php.

Dr. Richard D. Hurt is an internationally recognized expert on tobacco dependence. A native of Murray, Kentucky, he joined Mayo Clinic in 1976 and is now a Professor of Medicine at its College of Medicine. In 1988, he founded the Mayo Clinic Nicotine Dependence Center and since then its staff has treated over 33,000 patients for tobacco dependence. Send your questions directly to Dr. Hurt at AskTheExpert@becomeanex.org

[AutumnWoman]

You are so right about physical exercise.  I just finished shoveling snow.  I dug us out by myself!  I wouldn't have been able to do that if I hadn't quit smoking and started a daily exercise routine.  Yay for me for being a strong woman!

[JACKIE38]

SAME HERESHOVELTHE SNOW TWICE THIS WEEK, WOULDNEVER HAVE BEEN ABLE TO

BUT I QUIT 31 DAYS AGO    YAY FOR ALL OF US.

THANK YOU FOR THIS SITE    JACKIE

[miriam4]

Yes, physical exercise is a lot better.  I can walk up and down the steps at work without getting winded.  Yes, thank you for this site.

[bigquitter]

I've been working out and I actually don't feel like my heart is going to explode, Ever! (day 33) I also feel stronger and am trying to balance the increased food intake hehe

[tish4]

I am jealous of all of you who have already quit. I have merely cut back my daily intake, but am getting closer to my quit date.  Smoking (even a lesser amount) truly saps my strength 😞

[sean1198]

yeah i agree , working out has really helped me out too.. i am 20 days quit and i have cut a min and half off my mile time.  its great to get on the treadmill/ and or eliptical and not feel like you are dying after 45 mins on it.  I have also have had alot more energy  Tish; you will be able  to do this were all here to help

[a.isaac1]

This excercise thing really works!  Not only am I smoke-free now, but I have more energy, a lifted mood, and I sleep sooo much better.  Thank you everyone (especially this website) for being there for me!

[tish4]

Thanks for the encouragement, Sean!  If I focus on the benefits of not smoking - like being able to keep up w/ my kids while hiking up a mountain - then perhaps it will help me get through those rough times.  My biggest pleasure from smoking is that it buys me a few minutes of "me" time outside on my patio, away from the "mommy" time that is my life, but sometimes it's a job that I need a break from.  I will continue to read the postings on this site and know that if all of these people can do it, then perhaps so can I.

[courtneynbusby]

I recently had sinus surgery and my ENT told me I MUST quit smoking. I thought about it plenty before the surgery but just kept putting it off. Now that I have recovered from the surgery (I did not smoke during recovery) I find myself craving cigarettes. The cravings are at strange times... not my usual times of craving. I do find that doing something like walking helps. Monday, when I'm allowed to do more vigorous physical activity, I decided that I will do a Zumba class and maybe even try to run. I slipped up yesterday and smoked two cigarettes due to stress but felt terrible about it. I think exercise will be my main way to quit smoking. Wish me luck! And good luck to everyone!!!!

[nana57]

Good luck CourtneyNBusby you can do this, this site is a wonderful resource with really great people who know what you're going through andmake really good suggestions. i have been smoke free for just over one month,and physical exercise does help. Let me know how you are doing. i'll be rooting for you!!

[okesagirl]

I am very new into quitting this time. (I've quit several times over the years) I just quit 2 days ago. I am 36 years old and have smoked for the better part of 20 years. That just blows my mind! I can't believe I've smoked that long, I have to stay quit this time. My husband plays music so we are frequently in bars or venues where smoking is permitted. Very, Very hard in that atmosphere, whether I'm drinking alcolhol or not.

I'm in the coughing stage and my throat hurts, which definately keeps wanting to smoke far away. It's after a week or more that  my cravings are the worst. After I feel I'm safe. I have a treadmill at home and am starting it this week. I work on the 6th floor at work so i have stairs close by and will use them as soon as my cough is under control. Thanks for your posts, they're very encouraging.

[geo4]

we needed a new comment for this blog.  8 days without a cigarette and i just jogged 1 mlle on the treadmill on an incline.  next week I ll be jogging 2 by the end of the week.  I m eating more then a pregnant person but that will gradually become less and less.  I wouldn t even getoff my couch to take a walk before i quit.  smoking made me so tired and lazy.  I m want to keep my new, good habits a goal.  I want to be able to run a 10 k or even a 5k  sometime in the near future.  exited to be able to breath and feel the sweat again.

[bean5]

I agree with exercise being crutial to quitting smoking.  A morning workout sets me in a good mood all day and reminds me that I have done something good for my health.  In the past, I would  crave a cigarette immediately after a workout, so I have learned to bring my nicotine gum to the gym with me.  I can chew it during or after my workout--whatever, keeps the cigarette cravings away.  

[robincharlene]

This is my first full day without cigarettes and so far so good.  I am wearing the patch and it seems to take the edge off things.  The worst part for me is at work, every hour faithfully for that " smoke break", but I made it through 5 hours and I feel good.  I know the worst is yet to come but I am prepared for it.  I will exercise and take the advice from everyone on this site.  Thanks !!!  

[bikergirl1031]

I just bought myself a Zumba game for Wii w cig money. It is fun!!!! It is one of the best investments I made in myself!!!!  I go home every night & change to my workout clothes then I get started. WOW it really does help!!!!! I have more energy to get the house cleaned or whatever I need to do. The struggle I have is putting food in my mouth in place of smoking but week 2 it is getting better already. I know I can do this & exercise is one of the best ways to cope w stress, wanting a cig or just getting more energy! Thanks to this site it helps knowing there are others out there w the same struggles & the same successes I am experiencing! Thanks EX!!!!!!

[euplius]

  I've been preparing for tomorrow for about three weeks now. Practicing the separation exercises already has me seriously reduced. The car is clean and smells so fresh. No smoking allowed in it the past two weeks. (Never allowed smoking in my house.) Did the laundry today. Dried it in the fresh air! Re-introduced myself to my bicycle. And my MP3 player goes so well with that. I ride for an entire album now. Joined a group to do dumbbell exercises twice a week. Really fun people! I look forward to getting up in the morning and taking a deep breath, and probably a piece of nicorette gum, too. 🙂

  I'll admit, I'm a little nervous. I really want to make it this time. I have the website on my cellphone. I need to know you people are there. I'll be checking in to hit that emergency button whenever I need it. Thanks for all the great ideas!

[brendafrnl]

Well, I am on my 8th day smoke free.  I use nicorette gum and that is a great help for the cravings.  My treadmill is going to be my exercise during bad winter days and on nice days I plan to walk outside to get the fresh air in my lungs. It is so nice to hear about everyones ideas and the support that you get on this site.  My hardest time is when I have to take my two dogs out, I would always light up no matter how many times they needed to go.  Now I just put a nicorette gum in my mouth and go.  I think that with time these things that we find hard will be much easier once we get used to doing the things without the cigarette.  Thanks to everyone that continue to motivate me during this journey of mine...

[Joan_01-02-2015]

I am so thankful for all of your posts.  Last summer I was quit for over 6 weeks, up to 40 min. twice a day on the eliptical, and 1 hour of yoga.  Then, we went home (2800 miles away) and it was my 30 year class reunion.  Needless to say..................................

I can tell you I am tired of being tired, smelling like smoke, and not being social because I do not know one person who smokes - so, I have avoided social situations for a very long time (well, I also have been diagnosed with generalized anxiety disorder and social anxiety).  When I was quit, I felt great.  I started Chantix today, so know my day is coming soon.....................and I am looking forward to not being afraid to step on that eliptical again, to being able to run into someone at the store and not be embarrased .................................... but most especially walking at night with my husband and dogs - I have avoided it because I did not want to slow them down.  Been lazy and smoking for too many years...............time to feel good about me again and be quit and fit!!

[aries2]

I am blessed that I live alone and am retired so I can focus on what is best for my breathing and ypga breathing. Last year I was an invalid with hand, feet, and lumbar issues so I couldn't exercise without alot of pain. But I'm slowly doing 15 min 4 x a day of hand weights, leg exercises, yoga, floor exercises, isometric, working in the yard and training my "inherited" cats. I am always on the move. I love popscicles which keep me hydrated and also help the urges which are coming less. I too have chronic anxiety and depression plus bi-polar and all the lovely things that subdivide into those area. My family has deserted me and now support my DIL who won't let me see my grandchildren - 45 min away. I have no friends here, but bu and through God's mercy I am making it. My long term goals are to ex-pat to Europe somewhere affordable.

Also prep ypurself before quitting . I used to be a carton and 1/2 a week smoker in my 30-50s. Then I quit when the grandchildren came. When I couldn't see them again, I started smoking, but no more than 3 packs a week. I knew to get plenty of water, drink tea, cut off caffeine and sugar. Notice when you eat something with sugar, the cravings are stronger. I do deep breathing yoga exercises, sing in the car, have my water or tea with me at all times. I also practice holistic medicine and therapies plus acupuncture.

I did start on Chantix and gum. I now find I only do the gum maybe once or twice a day if that. As my profile picture says: "Set the caged bird free from smoking."

[robinsraj]

I tried quiting smoking several times for more than a month duration ..but what drags me back is celebrations and majorily drinking.  Yeah i truely assert to the fact that exercise really helps you to drain out crave for smoking. Also i would sugest you must avoide intake of spicy food item as i have personaly felt it encourages crave to smoke. having sweet things suppresses the urge to smoke.Also i would like to advice people that if you really wish to quit smoking increase intake of water to maximum you can , this is the best remedy for people who are obessed and willing to quit smoking as execise doesnt seems to be their cup of tea.

As all here have either quit smoking or have tried to quit several times, so will not empahsize on its benefits but would surely like to mention the biggest thing that is fertility rate your sperm also reduces because of smoking, so kindly beware for future.

for obesed people , i will like to share my personal experience merely sweating everyday (by any means for 10-20 mins) and increasing intake of water ,you can try quiting smoking, its really helpful.

All the best to every one !!!

[mmlong2]

Hello everyone,

Yes, I have to give a shout-out for execising too!!  I started to go to "water aerobics and aeriobics classes before my "quit date".  I am thankful that I started beforehand.

Today, I am sort of celebrating my 21st day free (according to Allen Carr's book).  I am feeling better and I have noticed a little more pep in my step, that I used to have before - smile.

Take care and continue with the Prayers!!!

[bolteagle]

I am doing this for me and my wife I was 13  years old when i stated smokeing i am 56 this years in Aug . i had to have weight reduction sugay last year June 2 2013 i weight in at 331 i now weight only 231 weast size was 50 now 42 working hard at get healthy but i have to stop the smoking thing for life this time i am going to do it what ever it takes execising sound like a good thing i am take it one day at a time this one for you Judy my love .Losing weight and stop smokeing is the hardest thing i have had to do but i can do it .Richard G Bolt 

[gus12]

I just had my 44 birthday a couple of weeks ago. I have been smoking since 15. A couple tears ago I  quit drinks but my cigarette intake increased significantly. I smoke a pack a day. I want to be healthier for my son. My brother died last month and they found scar tissue in his throat for smoking for 30 years. I don't want to be like him. 

[bonniebee]

I just quit 1 week ago ...not totally smoke free yet but getting there i have cheated a bit but I know frompast experienc with quitting that excercise is very very important . It really helps if one tends to be depressed and also to prevent weight gain. I think quitting smoking  changes my metabolism , it slows down , excercise speeds it up .The first time I quit I gained 8 pounds in just one month a friend told me I had better excercise I started walking 30 minutes after work each day and lost 2 pounds a week . When I messed up and began smoking again ( 3 months later ) I weighed less than before I had quit ! So I know that excecise works and it works for anxiety and depression too . I just can't wait until spring it is so hard to walk any distance right now with so muc snow and ice here in NH Ty everyone for all of your helpful comments and to you Dr. Hurt .