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You’ve quit smoking (congrats!) and you’re thinking of becoming more active to take your mind off random urges to light up.

You may not have exercised in a while, and you don’t know where to start. Don’t worry! Getting active doesn’t only mean working out at the gym for an hour daily. Even activities like brisk walking for ten minutes a day can help to continue to curb your cravings.

Plus, when you exercise regularly, your brain produces “feel good” chemicals that can help reduce stress. And, of course, when you’re less stressed, it’ll be easier for you to not reach for a cigarette.

Here are some easy ways to add more physical activity to your everyday life.

Related: Your Beat Stress Guide

Keep on Walking

The easiest way for you to include some physical activity in your day is by walking whenever you can. Heading to work? Alight one or two stops earlier and walk the rest of the way to the office. Do the same when you’re going home.

When it’s time for lunch, walk to your favourite lunch spot instead of taking the bus or driving.

If you have a desk-bound job, take a five-minute walking break every hour. Don’t have time for a walking break? Just get up and do some simple exercises like leg extensions at your desk, or lifting filled water bottles as weights. You can even do some strength-training by lifting a filled water bottle or two.

When the weekend comes around, why not go for a walk along East Coast Park with the folks instead of being glued to the sofa? Even a window shopping in a neighbourhood shopping mall will increase your step count.

If you need more motivation to keep walking, take part in the National Steps Challenge™. The more steps you take, the higher your chances of winning awesome prizes!

Related: How to Get 10,000 Steps A Day—The Easy Way

Stairway to Health

Elevators and escalators are convenient, but they don’t do much to keep us active. Skip them and take the stairs instead. When you’re at the MRT station, climb the stairs instead of riding the escalator. Or take the stairs to your office instead of using the elevator.

These actions might seem small but, trust us, over time they'll add up and help you burn those calories and get fitter (fun fact: taking the stairs burns five times the calories compared to taking the lift!).

Related: The Nudge to Budge: Why You Should Step Out of that Chair

Get Active Together

If you find it hard to exercise by yourself, grab your family or friends to join you for a workout. Having company might be just the motivation you need to keep active.

No idea where to look for group workouts? Try ActiveSG. It offers tons of exercise programmes like aerobics, Zumba, and kickboxing.

Being more active in your daily life is easier than you think, so don’t be afraid to start getting active. Begin with small steps (literally!) and staying active will eventually become your healthy habit.

Do consult your doctor before starting any exercise regime, and practise caution when exercising. Remember, safety first!

*Download the HealthHub app on Google Play or Apple Store to access more health and wellness advice at your fingertips.

Resources for Quitting

Join the I Quit 28-Day Countdown now! Call QuitLine at 1800 438 2000 for support, and visit participating retail pharmacies for advice that can help you quit.


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