Ministry of Health Singapore. All Rights Reserved.
You've finally kicked your smoking habit. One way to keep beating those urges is to get active: here are some easy ways to add physical activity into your daily routine!
You’ve quit smoking (congrats!) and you’re thinking of becoming more active to take your mind off random urges to light up.
You might even yell, “but I haven’t exercised in years! How do I even start?” You may not have exercised in a while, and you don’t know where to start or even how to start exercising after such a long time.
Don’t worry! Getting active doesn’t only mean working out at the gym for an hour daily. You could start off with some easy daily exercises in the morning with some simple push-ups, sit-ups, and squats. Even activities like brisk walking for 10 minutes to 20 minutes a day can help to continue to curb your cravings.
If you think you don’t need to exercise because you don’t need to lose weight, you couldn’t be more wrong. Do not forget the multiple health benefits exercise can bring. 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.
Your Beat Stress Guide
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, make a brisk 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 easy 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. It’s really that simple to have an exercise routine at work, so there’s no excuse for having no time to exercise!
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 watching TV? Even 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!
How to Get 10,000 Steps A Day—The Easy Way
Elevators and escalators are convenient, but they don’t really count as physical activity. 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!).
The Nudge to Budge: Why You Should Step Out of that Chair
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.
If there’s a gym near your home or office, why not sign up? You can sign up with a friend or colleague, or get to know new workout buddies at the gym. If it’s within your budget, you could even look out for a personal trainer. He’ll not only help you stay motivated, but he’ll get you to use all the muscle groups in your upper and lower body with a few simple workout routines.
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 exercise habit.
Do consult your doctor before starting any exercise regime, and practice 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.
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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This article was last reviewed on
Tuesday, June 4, 2019
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Follow the step-by-step instructions below to complete the 7 easy exercises. Do them at least twice a week to keep active and healthy.
Five old-school games to jumpstart your way into shape while having fun with your loved ones!
Wouldn’t it be great if healthy living were as easy and enjoyable as shopping? Now, that’s possible at Health Promoting Malls. Have fun with mall workouts, enjoy healthier meals, and learn how to stay smoke-free – all at your convenience!
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Ministry of Health Singapore. All Rights Reserved.