Quit Smoking Recently, How Long Must You Wait Before You Start to Exercise?

Aug 13, 2018 | 3 months ago | Read Time: 2 minutes | By iKnowledge Team

Quit Smoking

So, you finally did it. After months of planning, you finally kicked your smoking habit. Now that you’ve quit, getting back to exercise can improve your health. Physical fitness has many benefits, and range from improvement of cardiovascular health, weight control and reducing the risk of cancers. Moreover, exercise releases endorphins and dopamine that help with nicotine withdrawal.

The next step after quitting the stick is the process of rebuilding your endurance to overcome shortness of breath. Here’s what you need to know:

1. Get a physical exam

Before you start exercising, undergo a physical examination. Your doctor may suggest you start chest therapy. Chest therapy is an airway clearance technique to drain the lungs and help you breathe better. This may include clapping or vibrating the chest, deep breathing and huffing or coughing. Based on your health evaluation, your doctor may recommend breathing devices to help expand your lungs and reduce shortness of breath. Simple breathing exercises can also help in building your endurance. The exercises can be done by with minimum assistance.

2. Start with smaller sessions

If you aren’t accustomed to working out, you must slowly add it to your daily routine. It is recommended not to begin with vigorous exercises. Basic activities such as taking the stairs or walking around the block for brief periods can be helpful. You can increase the duration and intensity of your workout sessions gradually, on a weekly or monthly basis. For instance, start with a 10-minute walk and move on to 20 and 30-minute walks.

3. Gradually increase your workout

Based on your doctor’s advice, after walking, include jogging or running, in your routine, at a slow and steady pace. Start slowly with 5-minute workouts, and increase it slowly to 30 or 40-minute sessions. Add one to two minutes to your jogging routine until you can jog for 30 minutes. After referring to your doctor, start working out or doing high-intensity exercise after a few weeks. Incorporate various forms of exercise like swimming, kickboxing or yoga into your routine. You will start to notice your stamina increasing day by day. Work on your calves, hamstrings, ankles, hips, lower back, and feet. This is crucial if you were sedentary during your smoking phase.

4. Take precautionary measures

Inform your doctor of the steps you’ve been taking and get health check-ups done on a regular basis. Ask him/her if you can continue with the exercises you are doing. If you sense any unexplained pain or find it tough to exercise, make sure you speak to your physician. Gradually increase the duration of breathing exercises and stay hydrated during your workouts. It may take you quite some time to build your endurance levels. Consult your doctor before making any significant changes in your workout routine.

Giving up smoking is the beginning, but building endurance is a journey. Take small steps and stay motivated to get back on track.

Advt. no.: IA/Jul 2018/4266


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