Walking and aerobic exercise are simple yet effective ways to support smoking cessation. Even a brisk 15-minute walk can improve mood. Aerobic exercises increase heart rate and release endorphins, which can reduce cravings.

How to: Aim for 10,000 steps daily or 20-30 minutes of moderate-intensity aerobic exercise, 3-5 times a week. You can walk around your neighborhood, use a treadmill at the gym, or find other convenient locations.

Smoking affects lung function and increases stress. Yoga postures can reduce anxiety, increase lung capacity, and support the body's natural healing process after smoking-related damage.

How to: Practice deep breathing for 5 minutes each morning. Inhale through one nostril and exhale through the other. Combining breathing exercises with yoga postures enhances flexibility and promotes relaxation.

People quitting smoking often experience restlessness and irritability. Stretching exercises can relax tense muscles and increase flexibility. Regular stretching prepares the body for other exercises and activities, promoting a sense of well-being.

How to: Incorporate 5-10 minutes of stretching into your morning or evening routine. Focus on neck rotations, shoulder stretches, hamstring stretches, and gentle spinal twists. Maintaining this habit can relieve stress and help manage cravings.

Strength training exercises like squats, push-ups, and planks (gradually increasing intensity as tolerated) offer both physical and psychological benefits for those quitting smoking. They improve muscle tone, maintain good posture, and boost metabolism.

How to: Start with bodyweight exercises for 10-15 minutes, 2-3 times a week. Add light weights or resistance bands to increase the challenge as you progress.

Music has therapeutic effects, reducing stress and improving mood for those trying to quit smoking. Combining music with dance or other rhythmic movement can further distract from cravings.

Exercise increases dopamine, serotonin, and endorphins – chemicals that create feelings of well-being. Regular physical activity also promotes better sleep, helps control weight, improves lung capacity, and supports mental health. Quitting smoking is beneficial for overall health but requires persistence.

Le Nguyen (Times of India)