Get moving and feel great

You’ve already made an excellent choice for your health by quitting smoking: congratulations! By making sure you lead a physically active life, you’ll reap even more benefits.

There are great synergies at work between “smoke-free living” and “active living.” Your lung capacity and circulation have already improved, so exercise is easier. If you are exercising, you will further improve your heart and lung function! The same applies to your bones: by not smoking and by doing weight-bearing activities like walking, dancing or skiing, you are improving your bone strength. So not only is your vitality no longer being drained by smoking, but regular exercise will give you even more energy!

There are also many psychological benefits to active living: it helps you relax, sleep better, improves your mood and gives you a general feeling of well-being. Not including that, it can extinguish the urge to smoke... And the sheer enjoyment of it!

No need to aim for the Olympics

To reap the benefits of physical activity, you don’t need to embark on an intensive training program. Just 30 minutes of daily activity that leaves you slightly out of breath is an excellent goal. You can do this by practicing the sport of your choice or simply by walking at a brisk pace. Doing about 60 minutes of less intense activities such as walking at a normal pace or energetic housework will be just as beneficial.

Start by evaluating your current level of physical activity. Are you active most days of the week? Is your level of activity the same from one season to the next? Even if you’re not doing the recommended amount of activity, rest assured that even a little is already good. Obviously, more is even better!

If you don’t have a lot of time to devote to exercise every day, divide your activities into blocks of 10 to 15 minutes each. Take every opportunity to get more active in your daily life: clean the house, use stairs instead of an elevator, park a little farther from your destination so you have to walk, etc.

Choose activities you enjoy to boost your motivation! From yoga to tango, from rollerblading to biking: there really is something for every taste! Identify activities you like to do in the different seasons.

Maintain a positive attitude, even if there are highs and lows in your exercise regimen.

IMPORTANT:
When increasing your level of physical activity, go at your own pace. Respect your physical condition. If you suffer from an illness, consult your doctor before embarking on a higher-intensity exercise program.

For more information on physical activity:

• 5/30 Health and Wellness Challenge
• Health Canada's Physical Activity Guide

Have a great week!

The Quit to Win! Challenge team
www.quitchallenge.ca