Nicotine dependence is hard to overcome. With a proper plan and strictly adhering to that plan, most people can successfully quit smoking. The plan may include various activities and exercise.
Best Exercises/Activities To Get Out Of Nicotine Dependence
It is not easy to get out of nicotine dependence. The reason for this is nicotine withdrawal symptoms which the person is not able to tolerate. Nicotine withdrawal symptoms affect both the physical as well as psychological effects on the person. With proper care, adhering strictly to the schedule, and strong will power, the person may get out of nicotine dependence. Some activities that may help in getting the person out of nicotine dependence are:
Taking Medications: Various medications are available for smoking cessation; these medications are approved by various regulatory authorities. The medications include Bupropion, Nortriptyline, and Varenicline.1
Taking Nicotine-Replacement Therapy: Although the nicotine replacement therapy contains nicotine, it prevents other harmful ingredients of smoking at bay. Nicotine replacement therapy helps manage withdrawal symptoms. Various forms of nicotine replacement are nicotine gums, nicotine patches, nicotine lozenge, nicotine nasal spray, and nicotine inhaler.
Manage Cravings: The person has to learn to manage the cravings. The good news is that the cravings last only for 5 minutes. Various approaches can be applied to manage these cravings. The person may either go for a walk or do kinds of stuff that keep him busy.
Detoxification: Detoxification is the process of eliminating toxic substances from the body. The person should also avoid caffeine during initial days otherwise quitting may be difficult.
Water: Water is the best detoxifier as this penetrates deep into the body. It helps in diluting the concentration of nicotine. The person with the quitting plan should drink at least 8-10 glass of water per day.
Manage Weight Gain: Many people fear of giving-up smoking because they fear of weight gain. Increase in weight should be managed by exercise and diet control. Smoking suppresses appetite. The person feels hungry after quitting smoking. Hunger should be fulfilled by drinking water and eating vegetables and fruits.
Acupuncture: Acupuncture also helps in managing the symptoms of nicotine dependence. Acupuncture releases endorphins that help the body to relax.2
Motivational Therapy: Various websites and books motivate you to quit smoking. Sometimes the person may get motivation by calculating the amount of money he had saved by not smoking.
Counseling: Counseling has a positive impact on the mission to quit smoking. Counseling may either on telephone or face-to-face. Face-To-Face counseling may be individually or in groups.
Hypnosis: hypnosis helps those people who find it tough to quit smoking. The hypnosis relaxes the body and the negative feelings towards smoking are infused in mind.
Behavioral Therapy: Behavioral therapy helps to break the thought process that drives smoking which leads to quitting smoking.
Rationalize Brain: The nicotine-dependent person should prepare his mind strongly for quitting smoking. For the initials few days, the person would only think of smoking.3 Most of the symptoms subside within a smoke-free month.
Offer Incentives: Offering yourself with incentives such as a trip or good food motivates quitting smoking.4
Exercise To Get Out Of Nicotine Dependence
Exercise has a positive impact on your journey to quit smoking. While exercise keeps you busy during your cravings, it has other benefits too. It helps reducing appetite and manages weight gain.5 The patient does not feel nicotine cravings 50 minutes after exercise. It also helps to manage the symptoms of nicotine withdrawal. Yoga helps increase oxygen supply to the brain and relaxes the mood. Perform the exercise of your interest. Cycling, swimming, gardening or dancing may be your choices. Change the exercise or the routine of exercise to avoid getting bored.
Various activities are quite helpful in managing nicotine dependence. These activities include avoiding cravings, acupuncture, detoxification, drinking sufficient water, and counseling. Exercises such as cycling, swimming, and gardening also help to manage withdrawal symptoms.
- What is Nicotine Dependence or Tobacco Dependence: Causes, Symptoms, Complications, Diagnosis
- Ways to Get Rid of Nicotine Dependence or Tobacco Dependence: Treatment, Alternative Therapies, Counseling