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How to Start Exercising and Quit Smoking

Most people who are still smoking have it in their minds that they should quit. Deep down they know that they are hurting themselves and their long term health by continuing to smoke. In addition, most smokers are not heavy into exercise, and they probably wish that they were more active and fit in that regard as well. But a lot of smokers stay stuck on both accounts, reasoning that they surely can't get into a regular exercise routine if they are still smoking. On the other hand, they've tried to quit smoking without any success. How to break out of this cycle?

The Secret is to Start Exercising First
You don't have to go run a marathon after you grind out that next butt....instead, make a modest commitment to yourself that you are going to walk everyday. My suggestion to you if you are relatively healthy (other than your smoking habit) is to walk purposely and briskly for at least 30 minutes, 3 times a week. That might not sound like much, but if you are a heavy smoker who is out of shape, then that 30 minutes of purposeful walking is really going to get your heart rate going. You will also notice that when you get done, and you're breathing a bit heavy, that your adrenaline is pumping a bit and you won't feel like you need a cigarette. This will wear off, of course, but initially, when you first get done exercising, your dopamine levels will be raised and you won't feel the need to smoke. Milk this feeling for as long as you can, and make an effort to not smoke for as long as you can.

Establish the Exercise Habit Long Before You Try to Quit Smoking
I found that after I started walking 3 times a week, it eventually got easier and easier, to the point where I could eventually walk for 60 minutes without any problems. Later on, I started jogging instead of walking, but this is not necessary in order to benefit from exercise. Walking is in fact healthier than jogging, because the risk of injury is so much less, while the health benefits are very similar. So the key is to keep walking and stick to your commitment. Don't try to quit smoking and start an exercise plan all in the same week--it's just too overwhelming. Instead, start your commitment to slowly build up your fitness level, and then set a quit date for a couple months down the road. Then, when you are well established with the habit of regular exercise, you can make a solid attempt at quitting smoking, because you'll already have the benefits of exercise and the motivational push that it can give you.

Feeling Good through Vigorous Exercise is the Drug that Can Replace Nicotine
Again, you don't have to be a bodybuilder or a marathon runner to benefit from exercise in this capacity. Simple, deliberate exercise a few times a week will be enough to replace much of the chemical dependency that nicotine gives you. What's critical is that you plan ahead and start exercising now, so that you can make a smooth transition when you finally decide to put down the cigarettes for good. Trying to quit smoking and get healthy all at the same time is too much for anyone to handle. Start exercising first, and you'll be in a much stronger position when you finally kick the cigarette habit.

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Patrick Meninga is an ex-smoker who authors the Spiritual River [http://www.spiritualriver.com/wordpress-2.0.4/wordpress/] website about overcoming addiction.