How to exercise after quitting smoking
If you’ve recently quit smoking, you should feel proud of the important step you’ve taken for your health. You might now feel motivated to make other positive changes too – such as getting more active. But how long does it take to regain your fitness, and is it safe to exercise after quitting smoking? Here, I'll answer some of these common questions.
Will exercise help me quit smoking?
Research says that there’s not enough evidence that exercise can help you quit. But you may find that it helps to distract you from the urge to smoke and reduces your cravings. Exercise can make you feel better mentally too, which can really help if you’re struggling to quit.
If you do quit smoking, you might become more aware of your health and keen to make other changes. You may feel motivated to get more active if you’re already starting to feel healthier too.
When is it safe to start exercising after quitting smoking?
You can start exercising as soon as you feel ready. You don’t need to wait until you’ve quit smoking to start exercising. However, you may find it harder to exercise if you’re still smoking, as you’re likely to get out of breath more quickly.
The benefits of giving up smoking begin straight away. Within a few days, oxygen levels in your blood start returning to normal. You may find it easier to breathe. It will gradually get easier to exercise over time, as your heart and lung function continue to improve.
How much exercise should I do?
Build up the amount of exercise you do gradually. This is the same advice for anyone who’s just getting started with exercise. But as a recent smoker, you may need to pay particular attention to your heart and lung health.
Rather than going straight into a high-intensity gym or training session, start slow and small. Perhaps begin with some gentle walking sessions, before building up the duration and intensity of your exercise.
Eventually, 150 minutes (two and a half hours) of moderate-intensity activity spread over a week is a good target to aim for. Moderate-intensity means anything that gets you warm and a little out of breath – like a brisk walk, cycling or heavy gardening.
Don’t worry about reaching that target straight away. Any activity you do is better than none. Focus on how you can be more active generally and build exercise into your daily life. You could try movement snacking for example.
How long until my fitness improves?
You’re likely to see improvements in your fitness within weeks of giving up smoking. This will happen as your circulation and lung function start to improve. These will continue to get better as the months go on – giving you a great reason to keep going.
Getting fit following quitting smoking can take time but keep at it. You’ll have made not one, but two major improvements to your health. And your body will thank you for it!
Do you know how healthy you truly are? Bupa health assessments give you a clear overview of your health and a view of any future health risks. You'll receive a personal lifestyle action plan with health goals to reach for a happier, healthier you.
Are you interested in learning more about your health? Discover more about our range of health assessments.
-
Sources Sources
- Ussher MH, Faulkner GEJ, Angus K, et al. Exercise interventions for smoking cessation. Cochrane Database Syst Rev. 2019(10). doi:10.1002/14651858.CD002295.pub6. www.cochranelibrary.com
- Physical activity guidelines: UK Chief Medical Officers' report. GOV.UK. www.gov.uk, published 7 September 2019
- Tobacco health benefits of smoking cessation. World Health Organization. www.who.int, published 25 February 2020
- Etter JF. Short-term change in self-reported COPD symptoms after smoking cessation in an internet sample. European Respiratory Journal 2010; 35(6):1249–1255. doi:10.1183/09031936.00090509
About our health information
At Bupa we produce a wealth of free health information for you and your family. This is because we believe that trustworthy information is essential in helping you make better decisions about your health and wellbeing.
Our information has been awarded the PIF TICK for trustworthy health information. It also follows the principles of the The Information Standard.
Did you find our advice helpful?
We’d love to hear what you think. Our short survey takes just a few minutes to complete and helps us to keep improving our healthy lifestyle articles.
Legal disclaimer
This information was published by Bupa's Health Content Team and is based on reputable sources of medical evidence. It has been reviewed by appropriate medical or clinical professionals and deemed accurate on the date of review. Photos are only for illustrative purposes and do not reflect every presentation of a condition.
Any information about a treatment or procedure is generic, and does not necessarily describe that treatment or procedure as delivered by Bupa or its associated providers.
The information contained on this page and in any third party websites referred to on this page is not intended nor implied to be a substitute for professional medical advice nor is it intended to be for medical diagnosis or treatment. Third party websites are not owned or controlled by Bupa and any individual may be able to access and post messages on them. Bupa is not responsible for the content or availability of these third party websites. We do not accept advertising on this page.
