RIO Fitness Chicago® Exercise & Nutrition Blog

RIO Fitness Chicago® Tip:

Are you or someone you know trying to quit smoking? Here's ten tips to help you through the first two weeks:

1. Get rid of all cigarettes! When temptation is around you'll succomb.
2. Put away all ashtrays and any other smoking-related objects.
3. Ask people you live with not to smoke in your presence for 2 weeks.
4. Spend as much time as possible with nonsmokers.
5. Keep busy, especially at night and on weekends.
6. Spend free time in places that nix smoking, such as stores, libraries, and theaters.
7. Drink plenty of fluids.
8. Use healthy alternatives to cigarettes: Sip ice water, chew sugarless gum, rinse your mouth with mouthwash, brush your teeth, snack on high-fiber, low-calorie foods (apples, oranges, whole-wheat pretzels). Don't substitute high-sugar snacks for cigarettes.
9. Begin regular activity, such as walking. If you already exercise, spend 10% more time doing it.
10. If you have withdrawal symptoms:

-Remind yourself why you're doing this.

-Remind yourself that this discomfort is only a tiny fraction of the discomfort you'll likely have if you keep smoking (painful diseases, surgery, chemotherapy).

-Do some deep breathing.

-Practice another relaxation technique (slow stretching, visualizing yourself in a favorite, soothing place).

-Take a walk. When you have a craving, even 5 to 10 minutes can get you past it.

-Coach and encourage yourself: You can be free of this unhealthy, expensive, messy habit and become a nonsmoker!