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Week 8

What's exercise got to do with staying smoke-free? Quite a bit. People who exercise are less likely to smoke. And when ex-smokers add regular physical activity to their lifestyles, they are less likely to start smoking again. When you exercise, you get immediate feedback from your body that you're doing something good for your health. But being active can do far more to help you stay smoke free. Consider these benefits: 

Weight control.

Many smokers use weight gain as an excuse to start again. Regular exercise is one of the best ways to prevent weight gain after quitting. 

Stress control.

Activity is a great way to relieve stress, a major trigger to smoke. It leaves you feeling relaxed, and it builds your fitness so that you become more resistant to stress. Exercise can also increase endorphins, the "feel good" chemicals in your brain. 



Increased activity improves overall fitness, and your body's ability to use oxygen. This results in increased energy, increased alertness, and heightened ability to concentrate.


Activity improves the quality of your sleep. If you are run down, you are less resistant to smoking triggers. But when you sleep better you will be more resistant to stress. You're also likely to be more productive.


How To Be More Active 

If you've heard the phrase, "No pain, no gain," forget it! When it comes to being active, even small amounts of moderate intensity activity – like walking – can contribute to all the benefits described above. The key is to be consistent. The most common excuse for not being active is "I don't have time." It's true that we're all busy. But if you can't find 30 minutes, find 10. If not 10, find 5 - before you go to work, at lunch, or during the worst of TV at night. 

The important thing is to get started and to do it consistently. You can increase how much you do later. Put an activity "date" on your daily calendar, grab a pair of comfortable shoes, and get it done.

Your Action Plan for Week 8:

  • Continue to read more articles about the health consequences of smoking and the benefits of quitting.

  • Are you following the steps outlined in your NRT instructions to begin cutting down on your use of product?

Quote of the Week:

Walking is the best possible exercise. Habituate yourself to walk very far.
   - Thomas Jefferson