Overcoming Barriers to Exercise When Quitting Smoking

Reviewed Nov 2, 2017

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Summary

  • Exercise with a friend or family member.
  • Listen to your favorite music.

 

 Barrier   Things You Can Think Things You Can Do 

I don't have time.

  • You always found 10 minutes to smoke a cigarette, so why should 10 minutes of exercise be any different?
  • Exercising and staying smoke-free keeps your energy level high, so you can do more things in the same amount of time.
  • Keep exercise sessions short (10 minutes).
  • Schedule times for exercise and stick to them.

Exercise is work.

  • Quitting smoking is also hard work. That’s why it’s important to do everything you can now to stay smoke-free.
  • You are probably used to working long hours. Exercise only takes 30 minutes a day!
  • Don’t work … play! Sports and games are a great way to stay active.
  • Reward yourself!

I'm too tired.

  • People who are active are actually less tired than people who sit down all day.
  • Regular exercise will help you sleep better at night.
  • Tell yourself “You can do it!”
  • Ask family members and friends to cheer you on.

Exercise is boring.

  • Maybe exercise has been boring in the past, but this time can be different.
  • Seeing the benefits of exercise can be fun and exciting.
  • Exercise with a friend or family member.
  • Listen to your favorite music.

I might fail.

  • You weren’t sure if you could quit smoking either, but you did!
  • You might succeed!
  • Stay positive!
  • Practice, practice, practice!

I don't know how.

  • Everyone knows how to walk!
  • You learned how to quit smoking and you can learn to do this too!
  • Give it a try!
  • Ask for help when you need it.

I might get hurt.

  • My doctor knows that I am doing this and said it was safe.
  • The chances of getting hurt are no more than for any other activity I do during the day.
  • Work up to a level that is comfortable for you.
  • Wear safety gear (such as sunscreen, a helmet, and reflective clothing).

It’s too hot/cold/rainy.

  • Since I can’t do my usual activities, I’ll have the chance to try something new and different!
  • Variety is the spice of life!
  • Exercise indoors (such as climbing stairs or doing chores).
  • Take a walk around the mall!
Source: Smokefree Women, http://women.smokefree.gov/weight-quiz/overcoming-barriers-to-exercise.aspx

Summary

  • Exercise with a friend or family member.
  • Listen to your favorite music.

 

 Barrier   Things You Can Think Things You Can Do 

I don't have time.

  • You always found 10 minutes to smoke a cigarette, so why should 10 minutes of exercise be any different?
  • Exercising and staying smoke-free keeps your energy level high, so you can do more things in the same amount of time.
  • Keep exercise sessions short (10 minutes).
  • Schedule times for exercise and stick to them.

Exercise is work.

  • Quitting smoking is also hard work. That’s why it’s important to do everything you can now to stay smoke-free.
  • You are probably used to working long hours. Exercise only takes 30 minutes a day!
  • Don’t work … play! Sports and games are a great way to stay active.
  • Reward yourself!

I'm too tired.

  • People who are active are actually less tired than people who sit down all day.
  • Regular exercise will help you sleep better at night.
  • Tell yourself “You can do it!”
  • Ask family members and friends to cheer you on.

Exercise is boring.

  • Maybe exercise has been boring in the past, but this time can be different.
  • Seeing the benefits of exercise can be fun and exciting.
  • Exercise with a friend or family member.
  • Listen to your favorite music.

I might fail.

  • You weren’t sure if you could quit smoking either, but you did!
  • You might succeed!
  • Stay positive!
  • Practice, practice, practice!

I don't know how.

  • Everyone knows how to walk!
  • You learned how to quit smoking and you can learn to do this too!
  • Give it a try!
  • Ask for help when you need it.

I might get hurt.

  • My doctor knows that I am doing this and said it was safe.
  • The chances of getting hurt are no more than for any other activity I do during the day.
  • Work up to a level that is comfortable for you.
  • Wear safety gear (such as sunscreen, a helmet, and reflective clothing).

It’s too hot/cold/rainy.

  • Since I can’t do my usual activities, I’ll have the chance to try something new and different!
  • Variety is the spice of life!
  • Exercise indoors (such as climbing stairs or doing chores).
  • Take a walk around the mall!
Source: Smokefree Women, http://women.smokefree.gov/weight-quiz/overcoming-barriers-to-exercise.aspx

Summary

  • Exercise with a friend or family member.
  • Listen to your favorite music.

 

 Barrier   Things You Can Think Things You Can Do 

I don't have time.

  • You always found 10 minutes to smoke a cigarette, so why should 10 minutes of exercise be any different?
  • Exercising and staying smoke-free keeps your energy level high, so you can do more things in the same amount of time.
  • Keep exercise sessions short (10 minutes).
  • Schedule times for exercise and stick to them.

Exercise is work.

  • Quitting smoking is also hard work. That’s why it’s important to do everything you can now to stay smoke-free.
  • You are probably used to working long hours. Exercise only takes 30 minutes a day!
  • Don’t work … play! Sports and games are a great way to stay active.
  • Reward yourself!

I'm too tired.

  • People who are active are actually less tired than people who sit down all day.
  • Regular exercise will help you sleep better at night.
  • Tell yourself “You can do it!”
  • Ask family members and friends to cheer you on.

Exercise is boring.

  • Maybe exercise has been boring in the past, but this time can be different.
  • Seeing the benefits of exercise can be fun and exciting.
  • Exercise with a friend or family member.
  • Listen to your favorite music.

I might fail.

  • You weren’t sure if you could quit smoking either, but you did!
  • You might succeed!
  • Stay positive!
  • Practice, practice, practice!

I don't know how.

  • Everyone knows how to walk!
  • You learned how to quit smoking and you can learn to do this too!
  • Give it a try!
  • Ask for help when you need it.

I might get hurt.

  • My doctor knows that I am doing this and said it was safe.
  • The chances of getting hurt are no more than for any other activity I do during the day.
  • Work up to a level that is comfortable for you.
  • Wear safety gear (such as sunscreen, a helmet, and reflective clothing).

It’s too hot/cold/rainy.

  • Since I can’t do my usual activities, I’ll have the chance to try something new and different!
  • Variety is the spice of life!
  • Exercise indoors (such as climbing stairs or doing chores).
  • Take a walk around the mall!
Source: Smokefree Women, http://women.smokefree.gov/weight-quiz/overcoming-barriers-to-exercise.aspx

The information provided on the Achieve Solutions site, including, but not limited to, articles, quizzes, and other general information, is for informational purposes only and should not be treated as medical, health care, psychiatric, psychological or behavioral health care advice. Nothing contained on the Achieve Solutions site is intended to be used for medical diagnosis or treatment or as a substitute for consultation with a qualified health care professional. Please direct questions regarding the operation of the Achieve Solutions site to Web Feedback. If you have concerns about your health, please contact your health care provider.  ©2017 Beacon Health Options, Inc.

 

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