Thirty minutes of aerobic exercise is an effective way to keep cravings and withdrawal symptoms at bay. Aerobic exercise is physical activity that gets your heart rate up, gets you sweating and causes you to breathe harder. This can be a brisk walk, climbing a few flights of stairs, jogging, hiking, cycling or swimming.
- Reduces nicotine withdrawal symptoms and distracts you from cravings when you exercise - and continues up to 50 minutes after
- Boosts your mood & energy
- Improves your sleep
- Helps manage weight gain
- Find an activity that you enjoy. So, if running isn't your thing, don’t force yourself to make that your activity of choice.
- 30 minutes of aerobic exercise, five or more days a week is recommended. If fitting 30 minutes of exercise a day is too difficult, break it into three 10-minute sessions.
- Set some time aside that fits your schedule. If you have multiple commitments in the evening, make a plan to exercise during the morning before kicking-off your day. Life gets busy and the unexpected always happens; make changes to your exercise schedule when necessary.
- Find an exercise buddy – exercising with someone can keep you accountable. You may be more motivated to get active if you know a friend is waiting for you at the park for your morning jog.
- Looking for something more structured? Join a class at your local community center or learn a new sport.
- If you’re just starting out, make walking a part of your regular routine. Try taking brisk walks after meals with co-workers, friends or family members. Work your way up to walking faster and further.
- Incorporate exercise into different parts of your day. For example, use the stairs instead of taking the elevator at the mall or office.
- When you’re ready, try adjusting the frequency, variety, and intensity of activities to keep you engaged.
Quitting while taking on a new routine can be challenging. It can feel discouraging at first when you experience shortness of breath while exercising. But after your quit, you may find exercise becomes easier. That’s because after just two weeks of quitting your lung capacity can increase by 30 percent! Stay the course - it will be worth it.