How to Finally Quit: Smoking

How to Finally Quit: Smoking

Written by: Emma Anius

Smoking does a lot of damage to the body and is one of those habits that when you take it up you eventually get to a point where you want to stop.  Due to the addictive effect that nicotine has on the body it makes it very hard for most people to quit.

Smoking is accountable for nearly six million deaths each year and also contributes to a number of cancers.  Everyone is familiar with lung cancer deaths being caused by cigarette smoking, which accounts for approximately 90% of the deaths in men, and 80% in women.  Other types of cancer smoking causes are oral cavity, pharynx, larynx, esophagus, bladder, stomach, cervix, kidney and pancreas, and acute myeloid leukemia.


Smoking not only causes cancer, but also the mixture of nicotine and carbon monoxide in each cigarette you smoke temporarily increases your heart rate and blood pressure, straining your heart and blood vessels. Which can lead to you suffering from a heart attack or stroke. Smoking also slows your blood flow, cutting off oxygen to your feet and hands, some smokers even end up having their limbs ?amputated.


One of the main reasons to why smokers are unable to quit is because of the nicotine addiction.  This is why the nicotine patch, gum and several other products have become so popular to those trying to stop as they help reduce the cravings.  Exercise is another method that can be used to help decrease those annoying cravings, recent studies have shown that exercise can help with your quest to stop smoking.  It has been shown to manage addiction to nicotine and other substances, the good thing is you don’t need to exercise for hours upon end to help alleviate these symptoms- as little as one short burst of moderate exercise can significantly reduce nicotine cravings, so even if you have a hectic schedule there is no excuse.


Smokers tend to use cigarettes as a way to de-stress and if you quit smoking with no stress relief alternative your stress levels will rise, which will more then likely result to you smoking once again.  Exercise is an excellent stress reliever and can replace your dependence on cigarettes for stress relief, not only that but exercise helps keep your weight down.  People tend to put on weight after they stop smoking; a weight gain of between 5 and 10 pounds during the first few months is normal.  This rapid weight gain is because nicotine happens to be an appetite suppressant and smoking actually increases metabolism slightly.  Replacing exercise with smoking will help keep your weight down with only a brisk 30-minute walk daily.  Not only will exercise help keep you in shape it will also improve your fitness; exercise improves lung efficiency and decreased the chances of suffering a heart attack or stroke by decreasing your blood pressure.


Looking after you body is the key to healthy living


If you need more information on quitting smoking please contact your doctor.


If you have no time to exercise or don’t know where to begin:




Plank  x 30 sec, push-ups x 10, tricep dips x 15, medicine ball twists x 20, knee lifts x 10




Plank  x 60 sec, push-ups x 20, tricep dips x 25, medicine ball twists x 50, knee lifts x 20





Note: Emma Anius is a Personal Trainer for Cyan Fitness promoting a ‘healthy life and a better you.’














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