Smoking cessation: Make exercise a part of your quit plan

Few things are as challenging as quitting smoking.

Kicking the habit often takes persistence and a sound plan to quit. When you make exercise a part of your plan, you may improve your chances of quitting successfully. Learn more about how physical activity can aid in smoking cessation.

Physical activity and quitting smoking

One of the toughest hurdles to quitting smoking is dealing with nicotine withdrawal. Nicotine is the main substance in tobacco that's addictive, and when you stop using nicotine, you can experience withdrawal symptoms. Irritability, trouble sleeping and other symptoms can be so bothersome that you reconsider quitting all together. Note that there are ways to combat withdrawal symptoms, such as exercise. Research shows that exercise can help you manage symptoms of withdrawal and help you get through cravings. When you're physically active, withdrawal symptoms improve and cravings decrease. These effects may last up to 50 minutes after you finish exercising, too.

What's more, regular exercise can also help keep your weight in check. Some people gain weight when they quit smoking. Being active can help burn extra calories and control your appetite, both of which can help combat weight gain.

Quitting smoking can be a stressful time, but exercise can help you cope with the pressure. A known stress reliever, physical activity can boost your energy levels, enhance your mood and help you sleep better, which can help you stay on the path for quitting successfully.

How to exercise the cravings away

Before you increase your activity level, check with your health care provider. If you're new to exercise, it may feel hard at first. Start slowly and gradually ease into a fitness program. In time, you'll get in better shape and be able to increase the intensity and length of your workout.

You can hop on an elliptical trainer or take yoga classes, for instance, but know that exercise doesn't have to happen in a health club or fitness studio. In fact, while the Centers for Disease Control and Prevention recommends that adults get 150 minutes of moderate-to-intensity aerobic activity each week, you don't have to do long sessions for it to count. Studies show that as long as you're active for at least 10 minutes at a time, you're reaping health benefits. Ten minutes of activity may be all it takes to get past a craving.

Consider these other ways to be active:

• Add movement to your day. While watching TV, do a 10-minute body weight circuit consisting of squats, push-ups, jumping jacks, crunches and lunges. When you're on the phone, pace around your house, neighborhood or workplace. Walk more by parking further away or getting off public transportation a stop or two early.
• Try a new activity. Join a local running club or kickball league, or take salsa dancing lessons. Taking up a new hobby can be just the distraction you need to take your mind off of smoking. Find something you enjoy so you stick with it.

If you're an exercise veteran and were active when you were smoking, your workouts may feel better once you quit. Stopping smoking is known to improve athletic performance. Your lung function gets better, your blood circulation increases and your heart rate goes down.

Next time you want to reach for a cigarette, take a walk instead. Exercise can help control withdrawal symptoms, reduce cravings and ease stress. Keep in mind that physical activity is just one part of a comprehensive plan to quit. Avoiding your smoking triggers, using nicotine replacement therapy and joining a smoking cessation support group are more examples of quit-plan components.

If you or someone you care about wants to quit smoking, health care providers at the In-Store Clinics and MDLive are on hand to support you in your plans to be tobacco-free from cigarettes or other forms of tobacco. There are additional educational materials available in the Walgreens Answer Centers on walgreens.com to support you as well.

Published on October 21, 2019

Sources:

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