Exercising can reduce cigarette cravings.
You just quit smoking and you want to begin a healthier lifestyle. A study published in Science Daily claims that exercising reduces nicotine cravings. You might feel less anxious or depressed while working out as well. Exercising is a good idea as long as you have a well-designed program you can follow. Throwing yourself into a workout program can be a good distraction that could become a healthy lifestyle change. You need a plan and some knowledge about exercising effectively to have success.
Instructions
1. Get clearance from a medical professional. Depending upon how long you have been smoking, you might have other physical conditions such as high blood pressure or lung issues. Visit your doctor for a medical checkup and explain that you want to begin exercising. He can provide recommendations and give you the go ahead. Your doctor can also warn you about nicotine withdrawal symptoms and how these might affect your exercising.
2. Start doing aerobic exercise. Aerobic exercise burns calories, and for those concerned about gaining weight once quitting cigarettes, this type of exercise can combat weight gain. Aerobic exercise is great for the cardiovascular system which is made up of the heart and lungs. For ex-smokers, healing your lungs is an important priority. Ex-smokers will huff and puff more during aerobic workouts until their lungs are healed and the body is detoxified. Don't overdo it.
3. Start walking. Walking is an aerobic activity that burns calories, improves health and is simple for most people to do. Build three to five days of walking or other aerobic exercise into your workout routine. The American College of Sports Medicine says getting 30 minutes of moderate intensity exercise five days a week is a good guideline. Moderate walking equates to 3 to 4 mph.
4. Begin strength training. Lifting weights can provide the same depression-reducing benefits of aerobic exercise and can also reduce aggressive feelings. Start with a total body workout in which you exercise the major muscle groups. This can be done with free weights, barbells or strength machines. Start with one set of eight to 10 different exercises for major muscle groups one or two times a week. Give your body 48 hours to rest in between weight-lifting sessions.
5. Track your exercise. Write down how much exercise you do, what type and for how long. This will give you something else besides cravings to focus on and will keep you organized. You can look at what you have accomplished and feel pride. Also, if you overdo it, you can check out what you did and know change your workout plans going forward to avoid doing it again.
Tags: aerobic exercise, burns calories, five days, long have, major muscle, major muscle groups