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How to Get Back in Shape After Quitting Tobacco?

Quitting smoking is a major victory for your health – now, tobacco won’t be able to do further harm to your body. However, you won’t automatically go back to the starting point. After years of smoking, your body is likely weaker than it should be, and getting back in shape will take considerable time and effort. To get started, here are some tips that might help you get fit once again.

First of all, start slowly and begin with simple exercises that will help your body get accustomed to regular physical activity. At this point, it might be a good idea to do your workouts every other day to give your body time to recover. Also, make sure to maintain a healthy diet and avoid other harmful substances like alcohol.

Finally, you might consider hiring a personal trainer to personalize your workout regime and get the best results. Read on and learn how to get back in shape efficiently and effectively!

Start with Simple Exercises

No matter if you beat the smoking habit using vaping pods and refills or good old strong will, your first step towards getting back in shape should be starting to exercise on a regular basis. However, given that your body is likely weak from years of smoking, you shouldn’t overdo it from the start. Instead, begin with simple exercises that won’t put too much strain on your body.

For example, you may start with some light cardio exercises like walking or jogging. These will help improve your cardiovascular health and increase your stamina. Additionally, they are relatively low-impact and won’t put too much strain on your joints and muscles.

Another type of training that might be suitable for you are strength exercises. These will help you build muscle mass and improve your overall strength. However, make sure not to start with too much weight – gradually increase the amount you lift as time goes by.

Finally, you might also want to add some balance and flexibility exercises to your workout regime. These exercises will help improve your coordination, which can come in handy in your everyday life. Additionally, they will also help increase the range of motion in your joints, which can be beneficial if you suffer from stiffness and pain.

Give Your Body Time to Recover

Even though you might be eager to start working out non-stop, it’s essential to give your body some time to recover. After years of smoking, your lungs and heart are likely not working as efficiently as they should be, so you need to give them some time to get back in shape.

Additionally, your muscles and joints might also be weak and need some time to adjust to regular physical activity. For this reason, it’s best to start exercising every other day. This will allow your body to recover properly and reduce the risk of injuries.

As you get stronger and fitter, you can start working out every day. However, even then, it might be a good idea to take a day off every once in a while to let your body rest.

Maintain a Healthy Diet

In addition to exercising on a regular basis, it’s also vital to maintain a healthy diet if you want to get back in shape. Your body likely lacks many important nutrients, so you need to constantly provide them if you’re going to get fit again.

First of all, make sure to eat plenty of fruits and vegetables. They are rich in vitamins, minerals, and antioxidants that will help improve your overall health. Additionally, you might want to eat more lean protein sources like chicken, fish, and tofu. These foods will help you build muscle mass and improve your strength.

You should also limit your intake of unhealthy foods like processed meat, sugary snacks, and fried foods. Instead, opt for natural alternatives like nuts, seeds, and whole-grain bread. Finally, avoid alcohol and other harmful substances as they can hinder your progress.

Hire a Personal Trainer

If you’re not sure how to get back in shape after quitting tobacco, think about hiring a personal trainer. A personal trainer can help you customize your workout regime and ensure you’re doing the exercises properly. Additionally, they can also provide you with valuable tips and advice on nutrition and lifestyle changes.

If you don’t have enough money to hire a personal coach, you can also find numerous helpful resources online. For example, there are many fitness websites and forums where you can find workout routines and tips on how to get in shape. Additionally, there are apps that might guide you through the first months.


As you can see, getting back in shape after quitting tobacco is not an easy task. However, it’s definitely possible if you’re willing to put in the time and effort. Just make sure to start slowly and focus on simple exercises at first. Additionally, don’t forget to maintain a healthy diet so that your body has all the nutrients it needs to recover properly.

You also might want to consider hiring a personal trainer to help you out or finding helpful resources online. Now that you know how to get back in shape after quitting tobacco, it’s time to put your plan into action! Good luck!

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Owner of Personal Trainer, Father and fitness copy writer. Working hard making the world fitter and healthier!

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