Being active helps reduce withdrawal symptoms, boosts confidence and motivation, supports a healthy weight, and helps your body recover from the effects of smoking.
Try these fun ways to get started:
It’s easier to quit smoking if you get active.
Make like Messi!
Who doesn’t like impressing their family during a day at the park? Show off some fancy footwork by juggling a soccer ball. The pros give a few pieces of advice:
- Be ready to be persistent and patient: Juggling is not an easy task. It can take weeks to months of practice to master, but every time a craving occurs provides another opportunity to get better!
- Use your hands at first: Don’t be afraid to hold the ball in place as you begin to learn the movements needed to keep the ball in the air. Bounce it off your knee and into your hands. As it gets easier, reduce how often you catch the ball.
- Use Backspin: When you release the ball with your hands, add a little backspin to allow the ball to bounce in your direction rather than away from you. Then try to keep the spin going!
- Identify your weak foot: Juggling works best when using both feet. Work on whatever foot struggles to keep the ball airborne. Spend more time practicing so it can work easily with your stronger foot!
Jog with friends!
Take your family and dog out for a walk around the neighborhood or park. Walking just 30 minutes a day can make your body and heart stronger! Plus, it's a great way to relieve stress and potential cravings.
You can talk a walk with a neighbor or friend, too.
Conversation starters are a great way for you to learn more about your friends (and talk about your life, too!). During a craving, go for a walk or jog, and ask your buddy:
- Where did you grow up?
- What's your dream job?
- If you could invite a famous person over for dinner, who would it be?
- If you were stranded on a deserted island and you could have only one item, what would it be?
Play Catch!
Want to be described as having a “rocket” for an arm? Use these tips to learn how to throw a monster spiral down the field:
- Leave some air in the palm: When holding a football, grip using your fingers rather than your palm and leave some space between the pigskin and your hand.
- Spread your fingers: Try to increase your hand’s coverage of the ball. You don’t need to have every finger touching the laces, either!
- Keep your side tight: Don’t let whichever arm is opposite of the one you throw with leave your personal space. Extending it can cause your throwing arm to dip!
Drop and do 20!
How many pushups can you do in one sitting? If the traditional pushup isn’t enjoyable anymore, try some different pushup variations for more fun and greater challenges:
- Dead-stop pushup: “Also known as a “hand-release pushup,” this can help ease tension on the joints.”
- Eccentric pushup: “Emphasizes the muscle-lengthening phase of the pushup, enabling you to change the stimulus on your muscles.”
- Spider-Man pushup: “Engages the core more and improves hip mobility.”
Serve, set and spike!
Want to show off some skills on the court or sand? Learn how to serve up the perfect spike:
- The toss: When you release the ball into the air (with your non-dominant hand), make sure it goes up in a straight line to meet your hand at the point of contact. Tossing it backward or forwards can ruin its trajectory.
- Use an open palm: Contrary to what some might think, the ball will fly faster and farther if you make five points of contact with your palm and fingers.
- Follow through: Be sure not to stop your hand after you’ve hit the ball. Keep your arm moving, so it makes an almost complete revolution!
Dance like no one's watching!
Go on YouTube and find your favorite songs to dance to. Start dancing like no one's watching or invite your family for a dance party. Any movement counts!
If you can’t find anything, try the Cupid Shuffle!
The lyrics give all the instruction you need:
- “To the right, to the right, to the right, to the right
- To the left, to the left, to the left, to the left
- Now kick, now kick, now kick, now kick
- Now walk it by yourself, now walk it by yourself”
Relax with Yoga!
The art of yoga can relax the nerves and refocus the mind — perfect for fighting cravings. Try these different poses when you feel like you need a cigarette or e-cig:
- Mountain Pose: “Start standing with your feet together. Press down through all ten toes as you spread them open. Engage your quadriceps to lift your kneecaps and lift up through the inner thighs. Draw your abdominals in and up as you lift your chest and press the tops of the shoulders down. Feel your shoulder blades coming towards each other and open your chest; but keep your palms facing inwards towards the body. Imagine a string drawing the crown of the head up to the ceiling and breathe deeply in to the torso. Hold for 5-8 breaths.”
- Warrior One: “For warrior one, you can take a giant step back with your left foot coming towards a lunge, then turn your left heel down and angle your left toes forward 75 degrees. Lift your chest and press your palms up overhead. Step forward and repeat on the opposite leg.”
- Child’s Pose: “Start on all fours then bring your knees and feet together as you sit your butt back to your heels and stretch your arms forward. Lower your forehead to the floor (or block or pillow or blanket) and let your entire body release.”
Twirl the Frisbee!
Most people can agree, tossing a frisbee is a lot of fun.
Want to be the best on the field? Try some of these cool trick shots:
- Kick shot: Release the frisbee to your feet at a downwards angle so that the end falling toward you is lower. Kick that end in a revolving fashion, causing the disc to begin rotating and flying through the air.
- Wall ride shot: stand behind the corner of a smooth wall so that your throwing arm is parallel with its surface. Toss the frisbee and aim it in a way that will allow the frisbee to continue rotating like a wheel down the side!
- Water skip shot: Throw the frisbee like a tomahawk placing your forefinger along its inside rim. As you bring your throw downwards toward the water (preferably a pool, so you don’t lose your disc) flick your wrist, so the top of the frisbee is facing the water, allowing the disc to skip like a rock on the surface.
Two words: Strength training!
Looking for a way to prime your body for the summer? Use strength training to work your core and fight cravings:
- Ab Plank: Rest your forearms on the mat and lift the body so that the back makes an almost straight line. Hold in the position (and don’t forget to breathe) for as long as you can!
- Reverse lunge: Start in a standing position. Then bring one leg behind your body and begin bending down to enter a kneeling position. Alternate legs to see how many sets you can do in one sitting!
- Glute Bridge: Begin by lying on your back with knees in the air. Using your feet for support, lift your glutes into the air and hold for a moment before bringing it back to the mat.
Zumba with friends!
Energetic music and quick movement could be a great way to work away those stress-cravings.
Turn up the jams and use these Zumba moves to keep you strong:
- Basic Salsa Steps: “For salsa, start with the most basic step pattern. There are eight counts total. 1. Take one step to the left with your left foot 2. Rock your weight back to the right foot 3. Step back to the center with your left foot 4. Pause for the fourth count 5. Step to the right with your right foot 6. Shift your weight onto the left foot 7. Bring your right foot back to center 8. Pause for the eighth count.”
- Basic Reggaeton Steps: “Step wide to the right with your right foot to catch your fall, then step your left foot close to the right as you lean to the left. Keep alternating to the beat as you get comfortable with the big steps. When you're comfortable, it's time to add the arm movements. When you step both feet to the left, raise your right arm up high. Put it down, then step to the right and reach your left arm up.”
Ball out with family!
Have you already mastered the art of juggling a soccer ball?
Well, take things to the next level by learning soccer trick shots:
- Foot stall: Curl your toes upward toward the sky, making a pocket for the ball. Then grip it by flexing those muscles. Begin to move the ball around to see how long you can hold it! You can also try juggling the ball and catching it with your feet.
- Heel pop: Place the ball in between your foot and the opposite leg’s ankle. Using your foot, begin to roll the ball up your shin. Then in one motion kick up with the other leg’s foot behind your body, contacting the ball with your heel. Can you get it over your head?
- Around the world: When juggling the ball, lift it using the locked angle approach in the foot stall. As it rises in the air, rotate that same foot in a circular motion, so it rolls around the ankle!
Go for a bike ride
Just going for a short bike ride around your neighborhood or your local park can give you some great health benefits! Your legs will look amazing, and you will feel stronger.
Remember to wear your helmet