“Exercise can help smokers quit and quitting smoking has been shown to significantly reduce the risk of developing cardiovascular disease (CVD,) and that must be the goal of all smokers. If smokers can continue to exercise, not only they can increase the quit rate, but also they reduce their mortality for all cause and for CVD in the long run.” – Dr. C.P. Wen, Research Scientist, World Congress of Cardiology

“Exercise can help smokers quit and quitting smoking has been shown to significantly reduce the risk of developing cardiovascular disease (CVD,) and that must be the goal of all smokers. If smokers can continue to exercise, not only they can increase the quit rate, but also they reduce their mortality for all cause and for CVD in the long run.” – Dr. C.P. Wen, Research Scientist, World Congress of Cardiology

The Core Plan to Prevent Chronic Diseases

Our main goal is to increase the number of Filipinos who are healthy at every stage of life- from conception to resurrection. Our strategy provides evidence-based recommendations fundamental to improving the nation’s health through the active engagement of all sectors of society to help achieve these goals. These evidence-based recommendations will reduce the burden of leading causes of preventable death and major illness. Here is the second of seven priority areas:

2 TOBACCO-FREE LIVING

Seven Most Effective and Natural Interventions to Quit Smoking:

(1) Detoxification: Nicotine and other chemicals (2) Foods to help you quit smoking (3) Herbs to overcome cravings and repair the lungs (4) Exercise for tobacco-free living (5) Complete hydration (6) Spirituality and smoking (7) Family and community support.

(4) Exercise for tobacco-free living Breaking the chain of nicotine addiction often requires multiple attempts, and success comes through a combination of various strategies. One of the secret weapons that can help stop smoking is REGULAR EXERCISE.

Breaking the chain of nicotine addiction often requires multiple attempts, and success comes through a combination of various strategies. One of the secret weapons that can help stop smoking is REGULAR EXERCISE.

Numerous studies show that physical activities and exercise are important aides in smoking cessation. University of Exeter researchers found that exercise changes activity in the brains of smokers, which corresponded to a lowered craving for nicotine and thereby lowers the risk of cancer, heart disease, stroke and a myriad of other deadly health problems.

Research by British scientists suggests that as little as five minutes of brisk walking can reduce the intensity of nicotine withdrawal symptoms. In the tests, researchers asked participants to rate their need for a cigarette after various types of physical exertion. Those who had exercised reported a reduced desire to smoke. “If we found the same effects in a drug, it would immediately be sold as an aid to help people quit smoking,” remarked Adrian Taylor, the study’s lead author at the University of Exeter.

Exercise can stimulate production of the mood-enhancing hormone dopamine, which can, in turn, reduce smokers’ dependence on nicotine. Dopamine works by replacing or satisfying the need for nicotine.

The Benefits of Exercise When You’re Quitting Smoking. The beauty of exercise is that it helps us deal with both the physical and psychological aspects of nicotine addiction:

• “Exercise helps limit weight gain and also helps in dealing with cravings for a cigarette,” says Norman H. Edelman, MD, senior medical advisor of the American Lung Association.

• Studies have shown that even moderate physical activity, especially aerobic exercise, reduces the urge to smoke.

• Withdrawal symptoms and cravings for cigarettes decrease during exercise and for as long as 50 minutes afterwards.

Besides limiting weight gain, exercise decreases appetite, eases nicotine withdrawal symptoms when you first quit smoking, distracts you from thoughts of smoking, improves your mood, helps you cope with stress and leaves you feeling more energetic.

Best way to get started and stay motivated.

• It often helps to set aside a regular time for exercise. Find a time that works well for you.

• Aim for at least 30 minutes of moderate-intensity physical activity on most days of the week.

• Make exercise a priority, and put it on your schedule. If you cannot set aside the recommended 30 minutes, you can exercise in 10-minute sessions.

• Be sure to choose activities that you can confidently do. Start slowly, and build up to more frequent or more intense exercise.

• It may make it easier to stick to your plans if you sign up for a class or arrange to exercise with someone else.

Exercise Suggestions

You do not have to challenge yourself with an activity like kickboxing your first time out! Take small steps:

• Walking is one way of getting more physical activity. Take a walk at lunchtime or after dinner, perhaps finding a coworker, friend, or family member to join you. Be sure to choose companions who don’t smoke! Gradually lengthen your walks and step up the pace.

• Think about other activities that you might enjoy, like biking, swimming, dancing — just about any sports activity will help.

• Housework and gardening provide exercise benefits, too. There’s always something around the house to be done. Playing music you enjoy will help you step up the pace.

• Plan family activities or social gatherings that involve physical activity like hiking, a volleyball game, or a trip to the beach.

Exercising at Work When a Craving Strikes

You are at work and the urge for a smoke is making you crazy. But what kind of exercise can you do in your work clothes? Plenty!

• Do some deep-knee bends.

• Go up and down a flight or two of stairs.

• Sit at your desk and alternate between relaxing and tensing your muscles.

• Shut your office door, or find a private spot, and do some push-ups. Try doing standing push-ups against a wall if you don’t want to get down on the floor.

Sticking With Your Exercise Program. Smokers often experience shortness of breath with physical activity. But after quitting, you will probably notice that exercise becomes easier as your lung functions repair.

Some people find that they really enjoy exercise, but others find it difficult to stick to an exercise routine. Boredom often settles in after a while. Try changing up your routine or experimenting with different forms of exercise.

Meanwhile, here is the Green Secret’s “Super Power” juice: the perfect balance of sodium and potassium, two vital minerals that are lost when working out. It is best to take this juice 30 minutes before exercise. This juice helps with aches and pains usually associated with exercise. (Make sure to wash all ingredients well before juicing). It is a MUST to use organic ingredients only.

1 cup kale
2 yellow green mango (remove seed)
1 cup buko juice (optional)
1 stick celery
Juice all ingredients in your masticating juicer. Stir and enjoy!

There is nothing good about smoking. From disease and death to pollution on our planet, tobacco taints everything it touches. Together, let us reclaim our right to health and protect younger generations from losing their lives and future with every puff of smoke. Tobacco is on track to KILL one billion people, smokers and nonsmokers, this century. This year, we have a historic opportunity to change the future. Let us actively work together to make the next generation tobacco-free.I’d love to hear your thoughts and experiences on “Ask Dr. C at www.greensecret.com.ph” Our deepest gratitude to IAJ WELLNESS CORPORATION for making this information public. For more information or questions, email me at [email protected].

Christine E.V. Gonzalez is a doctor of naturopathic medicine and holds PhDs
in holistic nutrition and natural medicine. LLM (MS Environmental Laws & Labor)
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