Smoking-Exercise : Dual Benefits for Smokers

Trying to quit smoking? Add an exercise component to your routine!

Exercise brings a natural, and sustained high as opposed to the false 'high' a cigarette would give. Regular exercise gives relief from tension, a benefit smokers 'assume' they get from cigarettes. Sustained physical activity decreases neuromuscular tension and increases relaxation.

Exercise dilates blood vessels, allowing blood to reach to the hands and feet. (Relief from cold hands and feet, which smokers often experience)

EXERCISE : DUAL BENEFITS FOR SMOKERS !

Aids quit smoking and improve lung capacity

Sure, smoking is bad for you -- but what happens when you combine it with something really good -- like running eight miles a day? Do you get a healthier smoker? Or an unhealthy athlete?

It's one of those is-the-cigarette-half-smoked-or-half-unsmoked conundrums. And there's no definitive answer.

"If people can quit, that's the best thing. That seems obvious, but many of the risks associated with smoking are immediately and dramatically reduced upon quitting. If one can't stop smoking, exercise will mitigate some of the effects."

Smoking affects our

  • (1) Immune System
  • (2) Cardiovascular system
  • (3) Lung Function ( most importantly ).

How do we compensate for that ?

(1) Try Quit Smoking

(2) Some exercises are excellent to strengthen your immune system. These include more moderate and consistent exercise. This type of exercise will

  • stimulate your immune response by creating a temporary boost in your body's ability to create macrophages - cells that kill bacteria.

Two of the best exercises that fit the above description are walking and rebounding. Both of these help to strengthen your immune system. They do this by causing you to contract your calf muscles, which in turn pumps and moves your lymph fluid. Your lymph fluid is then better able to carry around white protection cells and carry out waste. Both of these exercises also allow for more oxygen intake for extended periods of time, which also helps increase circulation, carry oxygen and nutrients throughout your body and allows you to carry out waste.

Walking is excellent exercise for your immune system. It helps you keep your muscles stretched, and your blood moving. When walking, take long strides and be sure to pump your calf muscles. It is best to keep your pace moderate to brisk, depending on what shape you are in. Walking too fast will create the opposite effect and too slow will give you no benefit.

Rebounding is another term for jumping on a special trampoline designed for exercise. This can be done for 10-20 minutes at a time or for two minute periods throughout the day. It moves your circulatory system and your lymphatic system, increases oxygen intake and tones all your muscles. Don't try this on a recreation trampoline - use only a rebounder designed for exercise.

(3) A few exercises to improve your cardiovascular function .

Outside Cardiovascular Exercise

This includes running, walking, jogging, bicycling, swimming and some types of skiing

Indoor Cardiovascular Exercise

The indoor types of cardiovascular exercise include using treadmills, stationary bicycles, stairclimbers, rowing machines, elliptical trainers and ladder climbers.

(4) So how do we improve lung function? There are various exercises that are useful. Here are a few suggestions.

There are a few techniques that can improve the exchange of gases in the lungs and therefore improve lung function.

  • One is pursed-lip breathing. This is when you purse your lips on expiration so that you prolong the amount of time before you breathe out.
  • In the other technique you hold your breath for a short period before you exhale. Both techniques allow for extended exchange of oxygen and carbon dioxide and therefore enhance lung function.
  • Breathing with your diaphragm also greatly increases the volume of air that enters your lungs. The diaphragm is a flat muscular structure that separates the chest and abdomen. When it contracts it pushes downwards thereby increasing the volume of the chest and allowing entry of air into the chest. When you breathe with your diaphragm, you should relax your abdomen, so that the diaphragm can move down easily. This allows a maximum amount of air to enter the chest. You can then pull in your abdomen to force the air out.
  • An extension of diaphragmatic breathing is rib cage breathing. In this case after pulling air in with the aid of the diaphragm, you don't pull in your abdomen initially. Instead, use your chest wall muscles to expand the rib cage. This allows even more air to enter the chest.

These two exercises can be practiced several times a day. They make breathing easier and expand greatly your lung capacity.

Also remember that just plain exercise of any kind will over time improve your lung capacity. This is because exercise forces the chest to make extensive inhalations and exhalations. As a result you are constantly repeating these same diaphragmatic and rib cage movements and the maximum lung capacity gradually increases.

Why subject your body's natural oxygen pumps – your LUNGS to so much stress ? 'Start Exercising' QUIT SMOKING