Smoking is a bad habit and is injurious to health. Smokers are also well aware of the negative impact that cigarettes cause in the body. But what about those ‘health conscious' smokers? Those who smoke and exercise as well? This seems like a give and take relationship. They need to realise that smoking hinders exercise ability as it places a burden on lung function. The flip side is that exercise can help you quit smoking!

When it comes to smoking, people are generally advised to consider the long term negative health problems it can cause. Diseases most commonly associated with smoking are heart disease and cancer (lungs, mouth etc.) But along with these short-term effects also occur. This is most seen in exercise capacity and lung function. Cough and bronchitis caused due to cigarette smoke can affect fitness and optimal physical performance negatively since endurance levels drop.

The heart rate of smokers is faster per minute than that of non- smokers. This means that for a smoker who exercises, his heart rate is much higher than a person who exercises but does not smoke.

Negative health impact of smoking

Lungs

Smoking reduces lung capacity and produces phlegm that congests the lungs. To be able to exercise efficiently, your lungs need to be strong. Oxygen is vital since it is transported to the muscles and used to give fuel for energy. This energy is needed to sustain an exercise routine. As you exercise, your body needs more oxygen. Cigarettes contain carbon monoxide which binds to the Haemoglobin (Hb) in the blood reducing oxygen uptake. Smoking also causes Chronic Obstructive Pulmonary Disease. The chemicals in the smoke cause irreparable damage to the airways and lungs. This could lead to problems like chronic bronchitis.

Blood

Cigarettes also contain nicotine. Along with carbon monoxide as discussed, this can harm blood cells and vessels. These toxins accelerate plaque build-up which causes narrowing of the arteries. Due to this constriction, oxygen rich blood is unable to reach the body making exercise harder.

How exercise can help you quit

If you smoke, it is important that you are consistent with exercise. Exercise is a good distraction and helps to reduce stress. As you try to quit, this can help reduce feelings of withdrawal.

Being consistent with exercise will show evident benefits. When you cut down on smoking, the body automatically responds positively and this reflects as an improvement in exercise capacity as well. This can encourage you to kick the habit completely.

Those who smoke say they do so, since it helps to relieve stress. Exercise helps in stress relief as it releases endorphins (feel good hormones)
Others smoke as an excuse to lose weight. Quitting may lead to a small increase in weight, which could be demotivating. Exercise can help combat weight gain.

If one can stop smoking it provides a host of health benefits. Risks are dramatically reduced. As you gradually quit, be persistent with exercise. This can help mitigate the negative effects of smoking,

For help with quitting, please reach out to our counsellors. They will be able to help. You can either write here - https://1to1help.net/ecounselling or request for a telephonic appointment here - https://1to1help.net/appointment/telephonic/1 or call us at 1800 270 1790 to fix an appointment.