The Influence of Exercise on Smoking Cessation

Many smokers say that weight gain is their major barrier to quitting. They fear that the weight they gain will put them at greater risk than their present habit of smoking. In reality, to reach the same health risk as smoking just one pack of cigarettes per day, the average smoker would have to be roughly 125 pounds overweight according to Dr. Tom Ferguson. Furthermore, many ex-smokers do gain some weight after they quit but in most cases the degree of weight gain is relatively small. Dr. Ferguson also explains that smokers tend to weigh less because smoking depresses their appetite for certain foods, while quitters, whose appetites are not suppressed, gain weight because they take in more calories. Nicotine may also alter the smoker's metabolism so that smokers burn more calories and convert fewer calories into fat.

A recent research study conducted through the Center and the Division of Cardiology, both located at the Miriam Hospital in Providence, R.I. concluded that women who exercised while trying to quit smoking were twice as likely to kick the habit and gained, on average, only half the weight of women who also tried to quit but did not workout. This study of 281 healthy but sedentary female smokers examined the effects of combining a smoking cessation program with regular exercise. The women ranged in age from 18 to 65 and had smoked regularly for at least one year One hundred and thirty four of these women participated in exercise sessions consisting of 40-50 minutes of aerobic activity three times per week. Researchers discovered that the exercise subjects were twice as likely as those not exercising to quit smoking and stay smoke free. At the end of 12 weeks, 19.4 percent of exercisers had dropped the habit for at least two months compared to 10.2 percent of the control group. Three months later, 16.4 percent vs. 8.2 percent, respectively, were still smoke free and one year following treatment, 11.9 percent vs. 5.4 percent remained smoke free. Furthermore, by the end of the treatment, the women who exercised had gained about half the weight of those in the control group and were in considerably better physical condition. Because the study did not use any nicotine replacement therapy, such as gum or a patch, the results show that exercise can be an effective alternative regimen for smokers who may not wish to use nicotine replacement therapy. In addition, exercise is strongly recommended for males as well as females who want to quit smoking.

Studies also reveal that for smokers trying to quit, physical exertion reduces stress and promotes relaxation. It also improves mood and may help to reduce depression. In addition, exercise improves an individual's resilience to illness, improves quality of sleep, and helps to reduce nicotine cravings. Regular physical activity builds confidence, boosts motivation, moderates mood changes, and offers the opportunity to make positive choices. In the early phases of being smoke-free, exercisers quickly become aware of improvements in their day to day physical performance such as the ability to breathe easier and go farther without feeling winded or fatigued.

Smokers often find it difficult to quit smoking and make other lifestyle changes such as exercise and diet at the same time. This is why it is important to begin a regular exercise program several months before the expected date of smoking cessation. Not only does exercise aid in weight management, but it is a healthy alternative activity that helps overcome cigarette withdrawal.

If an individual has never participated in regular exercise or has any recent health issues, he or she should consult a physician before beginning an exercise program. Make sure to build an exercise program around activities that are enjoyable and also activities that fit into daily or weekly schedules. When a craving arises to smoke, choose an alternative action such as taking a walk, biking, gardening, washing the car or cleaning the house. There are also many activities that can be done at home or at a desk when the urge to smoke begins, such as squeezing stress-relief balls or Silly-Putty, bicep curls with dumbbells, or relaxation techniques such as yoga. Flexibility is also a great component of health and fitness to take the time to work on. Remember that any exercise is better than no exercise!

Here are a few key things to remember when beginning an exercise program. People who are physically fit have a greater motive for not doing anything unhealthy such as smoking. Think of it as substituting a good habit for an old nasty habit. Furthermore, keep in mind that exercise helps to rid the body of the toxins of tobacco use. This is important since nicotine speeds up the heart rate and also increases blood pressure. Other toxins, such as carbon monoxide in tobacco smoke, greatly decrease the blood's ability to carry oxygen.

The first step to quitting smoking is to make some lifestyle changes. One example would be adjusting your diet to make it a healthy one. Make sure to eat a variety of different foods from all the major food groups, watch your overall caloric intake, and avoid fast food restaurants or eating at places where people smoke. Another key change is to avoid activities that you associate with smoking.

Secondly, it is important that you work on increasing your flexibility, especially if you have been relatively inactive for a long period of time. Make sure to stretch every muscle involved in the activities you choose to do and make sure you stretch slowly instead of making any quick, jerky motions. Yoga is also a great way to increase your flexibility.

In addition, make sure to include aerobic exercises such as running, jogging, swimming or biking to your exercise regimen to ensure a strenuous cardiovascular workout. Remember, it is important to get your heart and lungs back into good condition after any period of smoking. With this in mind, it is best to start slow and build up to greater intensities. Start off by exercising 25-30 minutes three to four times a week and progress gradually. It is also essential to establish both short-term and long-term goals to push yourself and chart your progress. You can also design an individualized program with a personal trainer for weight training. This is a great way to tone your muscles and develop the strength you need to resist your cravings. In addition to a personal trainer, having an exercise partner is a great way to stay motivated and stick with a program. Try to find a partner who is encouraging and supportive and will hold you accountable of your improvement and success! Lastly don't forget that exercise increases you energy level and makes you feel better physically and mentally whereas cigarettes sap your strength, corrupt your body, and lead to an early death through lung or heart disease.

Related Links
+ Exercise is important in quitting smoking?
+ Vigorous exercise helps women quit smoking and stay smoke free
+ Smoking in Relation to Exercise
+ Exercise and stopping smoking

Kathy Turner
KSC Fitness Center Intern