Overcoming Barriers to Exercise

Barrier
  Things You Can Think
  Things You Can Do
I don't have time.
  • You always found 10 minutes to smoke a cigarette, so why should 10 minutes of exercise be any different?

  • Exercising and staying smokefree keeps your energy level high, so you can do more things in the same amount of time.

  • Keep exercise sessions short (10 minutes).

  • Schedule times for exercise and stick to them.

Exercise is work.
  • Quitting smoking is also hard work. That’s why it’s important to do everything you can now to stay smokefree.

  • You are probably used to working long hours. Exercise only takes 30 minutes a day!

  • Don’t work … play! Sports and games are a great way to stay active.

  • Reward yourself!

I'm too tired.
  • People who are active are actually less tired than people who sit down all day.

  • Regular exercise will help you sleep better at night.

  • Tell yourself “You can do it!”

  • Ask family members and friends to cheer you on.

Exercise is boring.
  • Maybe exercise has been boring in the past, but this time can be different.

       
  • Seeing the benefits of exercise can be fun and exciting.

  • Exercise with a friend or family member.

  • Listen to your favorite music.

I might fail.
  • You weren’t sure if you could quit smoking either, but you did!

  • You might succeed!

  • Stay positive!

  • Practice, practice, practice!

I don't know how.
  • Everyone knows how to walk!

  • You learned how to quit smoking and you can learn to do this too!

  • Give it a try!

  • Ask for help when you need it.

I might get hurt.
  • My doctor knows that I am doing this and said it was safe.

  • The chances of getting hurt are no more than for any other activity I do during the day.

  • Work up to a level that is comfortable for you.

  • Wear safety gear (such as sunscreen, a helmet, and reflective clothing).

It’s too hot/cold/rainy.  
  • Exercise indoors (such as climbing stairs or doing chores).

  • Take a walk around the mall!

Next: Withdrawal 

Together
we are strong enough to quit


Quit Guide

From those of us at Smokefree Women…Congratulations! You are taking the first step towards a healthier, new lifestyle.

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Our Tools

The Smokefree Women Web site includes a variety of interactive tools to help you quit smoking.