Breathe better: Replacing smoking breaks with healthy movement at the workplace

Time of India

a day ago

World No Tobacco Day, observed every year on May 31st, reminds us of the huge burden that tobacco consumption imposes on our health, families, and society. In India, although awareness has increased, millions of individuals still consume tobacco products frequently incorporated into their occupational routines.
One such practice that has become very entrenched in several corporate cultures is the smoking break. These interruptions-whether used to manage stress, social connect, or simply take a break from work-have been normalized for a long time. However, it calls for a shift in approach that positively impact individual well-being and create a healthier workplace environment.
Replacing smoking breaks with movement breaks is an intervention of a small magnitude but tremendous impact.
It does look very simplistic at the face of things to replace a cigarette with a short walk, a round of stretches, or even a few minutes of deep breathing. However, the medical and psychological benefits associated with this change are significant.
Cigarette smoking is a chronic hazard to the respiratory and cardiovascular systems, impairs oxygen delivery, and progressively reduces respiratory capacity. Activity-including that of shorter durations-Effects just the opposite of cigarette smoking.
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It improves circulation, increases lung capacity, and helps to clear out the airways naturally. For workers—especially those who get fasten hours of sedentary work—micro-movements allow for a little body and mind reset.
Another important factor is stress management. While nicotine might offer quick relief, it ensnares individuals in a vicious and harmful cycle of addiction. Conversely, exercise promotes the release of endorphins—the body's natural feel-good agents—which helps in better management of stress, lower anxiety levels, and enhanced emotional resilience.
Desk-based simple exercises, climbing stairs, or guided breathing exercises can greatly improve mood without any adverse after-effects from smoking.
Short bursts of activity increase the flow of oxygen to the brain, thereby enhancing alertness, concentration, and productivity. Rather than being a diversion, it has been proven that movement breaks improve work output. Innovative organizations now implement walking meetings, wellness nooks, and scheduled intervals for activities with remarkable results in employee satisfaction and performance.
Replacing smoking breaks is also very important in fighting against nicotine addiction. The need to smoke is closely associated with particular times or stimuli within the working hours. By placing another activity at those very moments, we start to disrupt the behavioural pattern. Movement fills the time and space previously occupied by a cigarette and addresses the underlying need, whether that be for a break, relief from stress, or a mental reset.
The most common fear of a smoker who is trying to quit is weight gain. This is primarily due to changes in metabolism and appetite regulation. Regular movement helps burn off any extra calories, improves metabolic balance, and supports healthy weight maintenance. With consistent support, the transition from smoking to movement becomes not just achievable but sustainable.
Employers are key in this transformation.
Work settings not only need to implement smoke-free policies but also have to create environments that support the active promotion of wellness. This can be through initiatives such as movement breaks, access to cessation support, wellness workshops, and even recognition of employees' tobacco-free achievements that make a difference. What is healthy is also beneficial for business and companies investing in employee well-being often see improvements in productivity, morale, and healthcare cost reduction.
On this World No Tobacco Day, we have the opportunity to rethink what a workplace break can look like. It's about creating a culture of health than just eliminating cigarettes. Replacing smoking breaks with mindful movement is not just a preventive measure—it's a life-affirming choice. Let's help our workforce breathe better, live stronger, and thrive together.
(Dr. Vybhav Vijendra Consultant Pulmonologist, Apollo Hospitals, Sheshadripuram)
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