Contact: Bev Hillman
Vancouver Personal & Physical Training
PH: 604-948-0709
February, 2005

Kick the Habit With Exercise
By: Bev Hillman
Vancouver Personal & Physical Training

The year 2000 has seen the introduction of new nonsmoking policies for all of B.C.'s public establishments. Even though B.C. boasts the lowest level of smokers per capita for any province in Canada - 30 per cent - this is still a major issue we see in the paper and on the news everyday, with the threat of employment reduction in our hospitality industry. We are also seeing an increase in government scare tactics - commercial, labeling, pictures of blackened lungs and hardened arteries.

Many programs are under constant development to help smokers kick their habits. We have addiction management programs with patches and gum, we have behavior modification programs with relaxation techniques and we even have hypnosis. Yet statistically, only 3 out of 100 people who try to quite smoking will be successful. Fortunately, we have learned what it takes to help the other 97%.

Knowing in advance the obstacles that may interfere with the new nonsmokers success are the tremendous help. High motivation coupled with the right program - counseling and group support - is a step in the right direction, completed by a follow-up service. Problems that occur along the way can be minimized by good preparation.

One of the most difficult areas for people kicking the habit is weight gain. Food is often a substitute for cigarettes as nicotine serves as an appetite suppressant. However, a slight weight gain is far less detrimental to your health than continuing to smoke.

Exercise is also an important part of a smoking cessation program. Weight gain can be squelched in its infancy by exercise. A good workout stimulates endorphin production which relieves stress and makes us feel good. Psychologically you replace a bad habit - smoking - with a good habit - exercise. Exercise should begin immediately after quitting, under the supervision of your doctor.

Did you know that when you quit smoking:

After 20 minutes: your blood pressure, pulse rate and body temperature return to normal.

After eight hours: your oxygen and carbon monoxide levels return to normal.

After 24 hours: risk of heat attack begins to decrease.

After 48 hours: your nerves adjust to the absence of nicotine and your ability to taste and smell improves.

After 72 hours: lung capacity increases and breathing becomes easier.

After 90 Days: circulation and lung function improve up to 30 percent and walking becomes easier.

After 9 months: lungs begin to rejuvenate, coughing, sinus congestion and fatigue decreases.

After one year: heart disease death rate decreases by 50 per cent.

After five years: lung cancer death rate decreases by 50 percent, heart disease death rate returns to that of a nonsmoker.

After 10 years: lung cancer death rate drops by 100%, to that of a nonsmoker.

Smoking is one of the hardest habits to abandon and failure to quit can further damage the smokers resolve to live smoke free.

Bev Hillman is a local fitness consultant and personal trainer. To contact Bev or view previous articles go to trainwithbev.com or call 604-948-0709.

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Vancouver Personal & Physical Training
Tel. 604-948-0709
info@trainwithbev.com
TrainWithBev.com