• Increased stamina
• Weight loss
• Improved work performance
• Reduced stress and tension
• Better quality of sleep
• Improved sense of well-being

Exercise has been called a "positive addiction" and a "healthy pleasure." Starting an exercise program is the single most helpful thing a health-concerned tobacco user can do. Exercise provides many of the same rewards as tobacco-mental sharpening, an increased sense of control and a greater ability to relax. Many successful ex-tobacco users report successfully eliminating their tobacco use after they started a regular exercise program.

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• Regular physical activity induces biochemical changes within your body. Some of these changes are similar to those produced by nicotine. Exercise boosts catecholamines, producing increased alertness and mental sharpness. Sustained exercise increases the brain's production of endorphins, which produce euphoria and a pleasant sense of wellbeing.
• Regular exercise helps you cope more effectively with the daily hassles of modern life. Exercise also decreases feelings of anxiety and depression. In addition, it produces more restful sleep, which in turn helps you stay calm and deal more effectively with stress.
• Regular, gentle exercise tones your muscles and helps them feel more relaxed and strong.
• Take a brief "exercise break" whenever you feel a craving. The aerobic and relaxing effects help to reduce stress and fatigue.
• The act of maintaining a regular exercise program into your daily or weekly schedule provides a regular "Island of Peace" that can interrupt and reduce your stress.
• Regular exercise can produce positive personality changes. You will experience a sense of accomplishment. You will feel stronger, more self-confident and in control, and you will feel a new sense of independence. Other positive effects can include feeling more motivated or resolute, feeling more emotionally stable, or feeling more imaginative. Some people even have exhilarating experiences!

How to Start an Exercise Program

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• Consult your doctor about beginning an exercise program. Your doctor will help you create a safe fitness program that factors in any special health concerns you may have. You may need to have a complete physical exam before you begin.
• Find a form of exercise that you will enjoy. If you enjoy your exercise program, you are more likely to do it.
• The best place for a beginner to start is to find a way to actively "break sweat" every day. Dr. Kenneth H. Cooper, president of the Aerobics Center in Dallas and an author, recommends that tobacco users engage in gentle aerobic exercise for at least 30 minutes for three or four sessions each week.
• Walking is the safest form of aerobic exercise and the one best suited for the most people. Walking can be done anywhere and requires no special equipment other than a comfortable pair of shoes. You get to know your neighbors better and your dog will love it, too!
• Begin with 15-minute aerobic sessions and gradually work your way up to 30-minute sessions. You can increase or decrease the intensity of your exercise program by changing your length, pace, time, weight or resistance.
• Vary your exercise activity and environment. Find a variety of places to walk or jog, purchase a piece of exercise machinery to use during inclimate weather, rollerblade, take your family and dog with you, take a yoga class or ride a bike. Keeping your exercise environment interesting helps to keep you interested in exercising!
• Remember to take deep breaths often while you are exercising. Air is the primary food of both the mind and body. You will feel more relaxed and rejuvenated!
• Round out your fitness program. Balance it with stretching or yoga postures, muscle toning or weight training, and aerobic exercise. Exercise your whole body. Your mind will benefit, too!
• Incorporate more activity into your life so that you get more exercise in your daily routine. Take the stairs rather than the elevator, park your car far from the building entrance, walk rather than drive, or use your lunch hour to go for an invigorating walk.
• Avoid obsessing about losing weight or sculpting your body with your exercise program. Place your primary focus on improving your health.