5 easy and effective workouts to stop smoking
As a medical oncologist, I've witnessed the life-altering consequences of tobacco. Tobacco in various forms is directly linked to at least 16 types of cancer. This year's theme for World Tobacco Day, a day observed to raise awareness around the damaging effect of tobacco— 'Unmasking the Appeal: Exposing Industry Tactics on Tobacco and Nicotine Products' throws light on how tobacco and nicotine companies continue to market addictive products, especially to young people, glamorizing their use while downplaying the devastating health consequences.
The idea is to unmask these and advocate policy changes.
Quitting smoking, at any age, significantly reduces the cancer risk, improves both life expectancy and quality of life.
While nicotine replacement therapy, medications, and counseling are essential tools, exercise is a strong but underutilized method of tobacco cessation.
Physical activity is a good distractor, suppresses cravings, alleviates withdrawal symptoms, improves mood, and assists with the stress commonly related to quitting.
First consult your physician and evaluate your baseline physical fitness
And then embark on this journey.
Here are 5 simple and effective activities anyone can add to their routine to help quit smoking.
1. Walking and aerobic exercises
One of the simplest and most convenient types of exercise, walking benefits immediately anyone attempting to quit. Even a 15-minute brisk walk boosts mood and helps with reducing craving.
Systematic aerobic exercise such as cycling, jogging, swimming, and dancing also raises heart rate, releases endorphins and offers a healthy substitute for tobacco consumption.
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How to begin:
Strive for 10000 steps per day or a minimum of 20-30 minutes of moderate aerobic exercise, three to five times a week. Select fun activities — whether it's a walk in your apartment complex, cycling with friends, or dancing at home with your favourite music.
2. Breathing exercises and yoga
Tobacco consumption impacts lung function and increases stress. Yoga asanas and exercises such as pranayama diminishes anxiety, and slowly increases lung capacity as the body repairs itself from tobacco injury.
How to start:
Practice deep, slow breathing for 5 minutes each morning. Inhale in one nostril and exhale in the other. Supplement this with basic yoga stretches and movements that enhance flexibility and aid relaxation.
3. Stretching and flexibility routines
Nicotine withdrawal typically causes restlessness and irritability. Stretching exercises loosen up tight muscles, increase flexibility and reduces muscle stiffness.
Stretching on a regular basis conditions the body for other exercise and activities and induces a general feeling of well-being.
How to begin:
Add a 5-10 minute stretching session to your morning or evening routine. Pay special attention to gentle neck rolls, shoulder stretches, hamstring stretches, and easy spinal twists. Not only does this release tension, but it also distracts the mind from cravings.
4. Resistance and strength training
Strength-building exercises such as squats, push-ups, lunges, and planks (slowly increase as per tolerability) provide physical and psychological advantages for quitting smoking.
They tend to enhance muscle tone, posture, and metabolism.
How to begin:
Start with bodyweight exercises for 10-15 minutes, two or three times a week with light weights or resistance bands for extra challenge.
5. Music therapy and active breaks
Music has a therapeutic impact, decreasing stress and improving mood — two of the biggest obstacles for individuals attempting to quit. Pair music with movement by dancing, walking, or light stretching to divert attention from cravings and improve your mood.
Reducing sedentary behavior also plays an important role in sustaining motivation and energy levels throughout the quitting process.
How to begin:
Make a playlist of energetic or relaxing songs. Move freely for 10–15 minutes, walk during listening time to your favourite songs, or employ music as accompaniment to breathing exercises. Take breaks to stand, stretch, or go for a short walk every 30 minutes to offset extended periods of sitting, which tend to induce cravings due to boredom.
How exercise helps
Exercise raises dopamine, serotonin, and endorphins — the same 'feel-good' drugs that nicotine briefly triggers. This can ease withdrawal symptoms and suppress the need to smoke. Exercise also enhances sleep, supports weight control (another issue for people quitting), improves lung capacity, and encourages emotional strength.
Stopping smoking is one of the single most significant health choices you can make.
While it's not easy, fun types of exercise can make the process smoother, enhance your health, and give you a feeling of well being.
This World No Tobacco Day, make a positive step towards improved health. Pick an activity you like, put on your favourite music, and dance your way to a healthier, smoke-free life and free of cancer!
Prof. Dr.Vishwanath S, Senior Consultant Medical Oncologist and academic advisor, Apollo Hospitals, Bangalore
One step to a healthier you—join Times Health+ Yoga and feel the change
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