Strength training can help the body repair itself after smoking.
Quitting smoking can be a long and difficult journey, but a rewarding one. The motivation to kick the habit is different for each person, but health improvement tends to rank high on the list. Some of the health benefits of stopping smoking are immediate, while others take longer to realize. To get their bodies back in optimum condition and add years to their lives, ex-smokers should take certain actions.
Instructions
1. Exercise weekly, incorporating aerobic and strength building activities. Regular exercise will help you improve endurance, heart health and lung capacity and rebuild muscles and tissues. According to the CDC's Physical Activity Guidelines for Americans, adults ages 18 and older should exercise at a moderate intensity for at least 2 hours and 30 minutes each week, or at a vigorous intensity for at least 1 hour and 15 minutes each week. Moderate exercise includes fast walking or water aerobics, while vigorous exercise is jogging or lap swimming. In addition to aerobic activity, incorporate at least two sessions of strength training into your weekly fitness routine.
2. Eat a healthy and well-balanced diet. The urge to replace cigarettes with food can be great when quitting smoking. Good eating habits are another way to fend off weight gain and improve health. The United States Department of Agriculture's MyPyramid offers healthy eating guidelines for people depending on their age, gender and level of physical activity. The guidelines stress whole grains, lean proteins, a variety of fruits and vegetables, dairy and limited use of oils and fats. Avoid excessive snacking to quell cravings; pick healthy snacks like carrot sticks and hummus or low-fat yogurt.
3. Practice yoga on a regular basis. Yoga helps relieve stress and promotes relaxation, but it also has numerous physical benefits. According to WebMD, the various styles of yoga help improve flexibility by releasing the muscles of lactic acid buildup that causes stiffness and tension. Yoga also works to build muscle tone and core strength through the different poses, and improves posture. For an ex-smoker, the deep style of breathing associated with yoga can help build lung capacity and reduce blood pressure.
4. Get seven to nine hours of sleep a night. Nicotine is a stimulant that makes sleeping difficult. When quitting smoking, the withdrawal can actually make sleeping more difficult and lead to insomnia. Lack of sleep makes it more difficult for your immune system to fight off illness and deprives the body of the time it needs to repair muscles and tissues. To combat sleep deprivation and improve health, MayoClinic.com recommends sticking to a sleep schedule, avoiding stimulants like caffeine and alcohol in the evenings and creating a comfortable environment that includes earplugs or a white noise machine.
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