How to Stop Smoking with Jogging

The American Lung Association notes the human body can rebound from years of smoking. One of the best ways to kick the habit and speed the recovery of the lungs, heart and circulatory system is to pick up a regular form of exercise such as jogging. In addition to direct health effects, those that pick up exercise while quitting are more likely to succeed in their attempt to quit, according to the American Heart Association states.

Instructions

1. Start by walking briskly before you quit smoking. Walk 20 to 30 minutes a day, three times a week. Do more if you feel like you can, but do not overdo it. Be sure to stretch before walking to keep from getting sore muscles that might slow your progress.

2. Buy a pedometer and a stopwatch to monitor your exercise. Keep a daily journal to mark your progress.

3. Stop smoking on a day that you will be jogging, as the exercise will help to moderate cravings. Jogging will allow you to feel the physical benefits of the exercise, like increased lung capacity and energy; and will help to motivate you to quit.

4. Eat right to prevent weight gain from quitting smoking and to add energy to your jogging program. Select whole fruits and vegetables and try to moderate portions. Visit a nutritionist or your family doctor to get help in making good dietary selections for your new lifestyle.

5. Increase the amount of jogging in each workout after a warmup of walking for five minutes. Jog for 60 seconds, and walk for two minutes, alternating through your workout. Stick to this level of jogging for a full week.

6. Add more jogging, up to 90 seconds, for the second week. Slowly increase the jogging time and reduce the walking time. Jog for three minutes and walk for 90 seconds. Alternate throughout the workout. Maintain this rate for one week.

7. Increase the time spent jogging and reduce the amount of walking until the majority of exercise is jogging. Be careful not to add too much jogging at once. Smoking reduces lung capacity and you may tire easily.

8. Stretch, and walk for five minutes to warm up. Jog for the full 20 to 30 minutes, and cool down with a short walk. You can increase your jogging time or frequency, if desired at this point, or start aiming for distances.