How to Start a Running Regimen After Quitting Smoking

Author
by MICHELLE ZEHR 

Running after you quit smoking is beneficial for your overall health and can make you feel like you've accomplished something beyond just quitting smoking. Starting a running routine after you quit smoking should be a slow, gradual process. You need to rebuild your endurance and work to overcome any shortness of breath caused by years of smoking. Running also can help you avoid weight gain, which is often associated with smoking cessation.

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Step 1

Talk to your doctor before beginning a running routine. Your doctor may recommend chest therapy using a hand-held plastic chamber breathing device to exercise your lungs and reduce shortness of breath. Breathe into the device and try to move the plastic ball inside up as high possible with heavy breathing. Complete this exercise five to 10 times in a row, three times per day to help to clear your lungs and build your endurance.

Step 2

Add small activities on a daily basis to improve the function of your lungs and increase your overall endurance. Take the stairs instead of riding an elevator, or get up and walk around your house during a commercial break during a television show.

Step 3

Take a 10-minute walk each day for a week. The following week, add a minute or two to your walking routine. Continue to increase your walking routine until you have you are able to complete a 30-minute walk, five days per week without experiencing shortness of breath. You can opt to walk outdoors or on a treadmill.

Step 4

Increase the intensity of your workout. Once you are comfortable with walking, you can begin to incorporate jogging into your routine. Jog at a slow, steady pace. Start out by jogging for five minutes a day, five days per week. Add one to two minutes to your jogging routine each week until you are able to jog for 30 minutes without excessive coughing and shortness of breath.

Step 5

Start a running routine by running five minutes per day when you have sufficient endurance. Plan to add one to two minutes to your running regimen each week. Continue to add time to your routine until you reach 30 minutes.

Tips

• For another breathing exercise, pucker your lips up and take deep breaths. To increase the effectiveness of this exercise, stand with your arms and hands extended at your sides. Complete this breathing exercise for two minutes at a time, three times per day. Stay hydrated as you run. Carry a bottle of water with you at all times. Work at your own pace and build up to running gradually. Depending on your overall health and the amount of smoking you used to engage in, it may take months to build to the point where you can run. Participate in five to 10 minutes of stretching before any exercise. Focus on your calves, hamstrings, ankles, feet, hips and lower back. Stretching can help decrease your risk of injury as you run. This is especially important if you led a sedentary lifestyle while you were a smoker.

Warnings

• Contact your doctor if you experience severe coughing or wheezing as you run.

For further information log on website :
https://www.livestrong.com/article/442581-how-to-start-a-running-regimen-after-quitting-smoking/

LIVESTRONG Members’ Inspiring Transformation Stories and BEFORE and AFTER Photos

Author
By KELLY PLOWE

Every day thousands of LIVESTRONG members are providing each other support, advice, guidance and motivation in our Community section. They are there for each other 24/7, having conversations about Tracking Food, Quitting Smoking, Losing 50+ Pounds, Running, Being Fit, Food, Cooking & Recipes, Recommended Gear, Staying Sober or Losing Weight.

Each month (and on a weekly basis for the Reader-Recommended Gear contest), we run contests where members compete to win $50 and $100 VISA gift cards. The contests ask members to share their favorite recipes, "Before" and "After" weight loss transformation photos, motivation to quit smoking or reviews of their favorite fitness gear.  This month, we're also running a MAJOR MOTIVATION contest with a $250 gift card and FitBit Flex as the prize, just for posting what motivates you to be healthy and fit.

As March comes to a close, I'd like to share with you some of the photos and transformation stories from members who have already submitted entries in our March “Before” and “After” fitness transformation contest. At this point, there is still time to enter the contest yourself — simply post your “Before” and “After” photos in this thread by Monday, March 31st. Also, be sure to take a look at these members’ inspiring stories and photos, and leave a comment below to let us know which guy and gal who you think should win $100 this month.

March Before and After Entries

Not quite there yet with your fitness transformation? We totally get it. Just be sure to take your “Before” photos now (here are some helpful tips on how to take them), so that you will be able to enter the contest next month, or in May or June. We’ll still be here rooting for you!

Male Entrant #1: LIVESTRONG Member KolorFreak33 wrote:

Back in Oct of 2008 while walking through our warehouse I stepped on the pallet scale. The number that registered began with a 3 (yeah 302). I said to myself at that moment NO MORE!! I went that night and joined a gym. Began reading online, tried asking people for suggestions on meal plans and routines. The first 9 months I focused on eating right and getting my cardio in line. Started setting small incremental goals that I would obtain during nightly cardio sessions. I was still blaming an old shoulder injury for not being able to lift. I weighed and took measurements once a week, did BF% tests monthly. After 6 months I began to circuit train to build strength. In Aug of 2009 I was down to 205 and less than 15% BF. I then decided I wanted to be stronger than I was in high school and began to bulk the right way. Since 2009 I bulk in the winter and cut in the early spring/summer. I am currently 7 weeks into my cut and sitting at 236 and the strongest I’ve ever been!!

Male Entrant #2: LIVESTRONG Member sinclairp1 wrote:

I was reasonably fit during my younger years but put on a lot of weight after I got married and had kids. I had stopped playing sports but was still eating the same. I guess what motivated me was looking at my kids and thinking I needed to set a good example for them. My own father had died of a heart attack when I was just 13 years old and I was certain I didn’t want to put my kids in that same situation. When I started focusing on my health again I was 107kg (235 pounds) and at 28% body fat. I got to the gym (lifting, running and cycling) and started making better nutritional decisions – drinking a lot more water, cutting all sugar and refined / processed products, increased protein and reduced carbs at night. After 5 months I lost just 11kg (24 pounds) but I dropped from 28% to under 12% body fat. Have kept that under 15% ever since and feel great!

Female Entrant #1: LIVESTRONG Member abirdsong02 wrote:

I struggled with my weight for my whole life. At the age of 27 I decided to change my life. I started the daily plate at 209 pounds. I am now at 135. I have held that weight in a 10 pound range for 4.5 years.

Female Entrant #2: LIVESTRONG Member Miapia98 wrote:

I have struggled with my weight my whole life. I never really lived a healthy and active lifestyle, and it didn’t help that I was an emotional eater that was constantly harassed about my weight. This summer I finally realized I needed to do something about it. I began cutting down my carb and overall calorie intake, started drinking more water, and began running. Back then I weighed 165 and could barely run half a mile, and now I am 135 and running 5 miles. Not only do I feel better, but I finally actually like the way I look and am confident enough to rock the shorts and bikinis I once shied away from.

Do you have a weight loss or transformation of your own to share? Do you have your own “Before” photos taken already? If not, why not? (If you do, consider entering the March “Before” and “After” contest!) After reading these members’ stories and seeing their transformations, which guy and gal do you think should win the $100 prize this month?

Kelly Plowe, MS, RD, CSSD is a nutritionist and food and health communications specialist. As a registered dietitian and certified Sports Nutritionist, Kelly helps consumers put health and nutrition research into practice. She believes diet is at the center of a healthy and fulfilling life and is dedicated to helping others be their best. Kelly lives in Los Angeles with her fiancé and their bulldog, Sunny. She is an avid runner and CrossFit enthusiast. Living in SoCal, Kelly spends most of her free time outside ocean swimming, riding her beach cruiser and going to concerts.

Read more: https://www.livestrong.com/blog/livestrong-members-inspiring-transformation-stories-photos/#ixzz52tgdZse8
For further information log on website :
https://www.livestrong.com/blog/livestrong-members-inspiring-transformation-stories-photos/

Clint’s Stop Smoking Success Story

Author
BY ANN RUSNAK

My Story:

Nevermind that I was embarrassed to be the only one at work who smoked and would go to meetings stinking of cigarettes, or that one day my doctor said, “Look man, if you don’t quit smoking you’re going to die.”

After 20 years of smoking a pack a day, (or more), the final straw for me was my two amazing kids.  They were getting older and noticing things — like dad sneaking outside often, or the lingering smell.  I didn’t want my addiction to influence them as they grew up and began making their own choices.  I wanted to spend all my time with them and be able to run and bike and play outside.

Two years and 16 weeks ago I made the decision to quit for good.  It was challenging at first and my life has certainly changed since that time, but I’ve managed to stay strong and stay quit with the help of the hugely supportive LIVESTRONG community.

This is a picture of our first camping trip together in 2013.

My Turning Point:

I originally quit smoking in mid-October, 2011.  I was 65 days into a successful quit and found myself in the middle of a very stressful holiday season. The holidays can be overwhelming for many reasons.  I couldn't handle this one, and I slipped.  On Christmas Eve I bought cigarettes and snuck away from the family gathering for a couple of them.  I was devastated.  I felt like I had come so far only to throw it all away for a quick fix.  I knew at that point that I never wanted to feel that way again, and that I would never smoke again.  Christmas Day 2011 was day 1 for me, once more.

My Support System:

I’m sure everyone around me knew I smoked, but it was something that none of my friends or family talked about.  I tried my best to not bring that attention to myself.  I was always embarrassed as I was usually the only smoker in the group.  Because of this, I didn't make a huge announcement about quitting and my immediate group of friends and family weren't much of a support system.  This is where the LIVESTRONG.COM Quit Smoking community came into play, specifically through the MyQuit COACH app.

All of these people from all over the world were going through the exact same thing I was!  They knew exactly what I was feeling and experiencing.  We could pick each other up when we fell and kept each other going when we wanted to give up.  I’ve never experienced anything like it.

My Biggest Challenge:

The biggest challenge for me was dealing with the emotional aspects of quitting smoking.  People always think "If you quit smoking you'll be a grouch," but that's not the half of it.  Cigarettes were my best friend for 20 years.  Sure, you get grouchy when you take away that addiction, but you also experience every other feeling from A to Z within a matter of minutes.

My whole life I’ve had this "I'm a man, and I don't show my feelings" mentality, (guys know what I mean).  I'm not ashamed to tell you that on a couple of occasions I found myself sitting in a dark living room, crying with my keys in hand because I wanted to go buy cigarettes.  That's a very tough inner battle to overcome.

My Secret to Success:  

I had tried "the patch," gum, inhalers, several different prescriptions and even quit-smoking audio tapes in the past.  The secret to my quit boiled down to not just one magic element, but a handful of tools that helped with the task.  A support system is a huge factor.

LIVESTRONG's MyQuit COACH app provided exactly that.  I also learned of a book via the MyQuit COACH community: The Easy Way to Stop Smoking by Allen Carr.  This was also a golden key for me, as those words on paper completely changed my point of view about quitting.  If you go into it with an "oh dear, this is going to suck and I can't do it" attitude, you will struggle, (or fail).  Change your outlook.  It isn’t that I HAVE to quit; it's that I WANT to quit.  That is the most important thing.  You have to WANT to quit, and stop being a slave to your addiction.

My Advice to Others:

Never quit quitting.  Quitting isn’t easy; it’s a constant uphill battle.  But, if you really want to stop smoking you really can do it.  Find ways to fight the cravings.  They can be bad when you first get started.  Grab an apple or big glass of cold water, (use a straw).  Go for a brisk walk, or jump on the treadmill for a run.  Learn to replace those cravings and cigarettes with healthy habits.

And finally, stick with it.  The physical addiction to the nicotine will be out of your system in a matter of a few days.  After that, it's all a head game.  Your mind will try to tell you that it's ok to have one more.  Just a puff...

NOPE – not one puff ever.

Ann Rusnak is LIVESTRONG's Sr. Community Manager.  Her quest to lose the "baby weight" before the "baby" finished elementary school sparked an interest in health and fitness that continues to be a passion to this day.  She loves hiking and yoga, and thinks the best exercise is one you can do with a good friend.  Over the years Ann's desire to fit into a certain size has evolved into what she feels is the more important goal of feeling good and having energy to live life to its fullest.

Read more: https://www.livestrong.com/blog/clints-stop-smoking-success-story/#ixzz52telE0bX
For further information log on website :
https://www.livestrong.com/blog/clints-stop-smoking-success-story/

What Are the Timeline Benefits of Not Smoking?

Author
by DEBORAH GREEN 

The benefits of quitting smoking include huge financial, social and cosmetic gains. However, the most important benefit is to enable the body to regain good health, and the process begins almost immediately after you extinguish the final cigarette. A smoker will experience many rewarding gains during the first few weeks after quitting; many others may go unnoticed, but are vital components for the possibility of a long, healthy life.

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First Day

Twenty minutes after you put out the last cigarette, your pulse rate and blood pressure will return to normal. After eight hours, the remaining nicotine in your bloodstream will be only 6.25 percent of your normal peak levels. After 12 hours have passed, your blood oxygen and carbon monoxide levels will have returned to normal. At around 24 hours after the last cigarette, you will feel probably experience high anxiety levels, but after the first day has passed this will begin to improve.

First Week

Around the 48-hour mark, you will find your senses of smell and taste begin to return. It is also around this time your irritability and feelings of anger will be at their worst--by the third day, these emotions should subside a little. Smoking causes much damage to nerve endings, but by day three they will start to regrow.

After the end of the third day, you should feel less irritable and angry. You may notice a small increase in appetite, and you will be able to breathe more easily. You should also experience an increase in energy. Your body is now 100 percent free from nicotine, and any cravings you experience from now will be triggered by habit rather than physical withdrawal. Towards the end of the first week, you will probably still experience around three craving episodes per day. Timing these cravings can help them to evaporate very quickly.

After five days, you should notice a definite improvement in the appearance of your skin. It will have lost its unattractive gray pallor, and be replaced by a healthier tone as circulation begins to improve.

First Fortnight

After 10 days, you will encounter, on average, only two short craving periods a day. Blood circulation is returning to normal, and is similar to that of a non-smoker. Your lung function will have also increased.

First Month

During the first month, your lung function will continue to improve. Your feelings of irritability, anxiety and anger should have cleared completely, and you will be rejoicing in your decision to quit.

Your brain acetylcholine receptor counts become up-regulated when nicotine is present. Toward the end of the first month, they will have down-regulated sufficiently to be on par with levels of the brains of non-smokers.

First Six Months

During the first six months, your risk of having a heart attack has already started to drop. Your lung function continues to increase, and you should find exercise and walking easier. If you had a smoker's cough, it is now likely to have disappeared.

First Year

During the first year, any sinus congestion that was related to smoking will have diminished or be clear. The tiny hair-like structures known as cilia will have regrown, increasing the lung's capabilities of handling mucus. You will have increased energy.

First Two Years and Beyond

After the first year, your risk of having a heart attack is less than half compared to a smoker. After five years, your stroke risk is equal to that of a non-smoker. After 10 years, the average smoker's risk of lung cancer is half that of a smoker. After 13 years, your risk of experiencing tooth loss due to smoking is non-existent. After 15 years, your risk of heart disease is equal to that of a non-smoker. After 20 years, any risk of becoming ill due to smoking is negligible.

For further information log on website :
https://www.livestrong.com/article/215432-what-are-the-timeline-benefits-of-not-smoking/