Being active helps reduce withdrawal symptoms, contributes to a healthy weight, boosts your confidence and motivation, and helps your body recover from the harmful effects of smoking.
Try these fun ways to get started:
It’s easier to quit smoking if you get active.
Make like Lionel Messi!
Want to impress your family and friends at the park? Show off your skills by learning to juggle a soccer ball! The pros have a few tips:
- Be patient. Juggling takes practice—just like quitting smoking. Every try (or craving) helps you improve.
- Start with your friends. Use them to control the ball while you learn the rhythm. As you get better, rely on your feet more.
- Add a little backspin. It helps the ball come back toward you instead of flying away.
- Use both feet. Practice your weaker foot so it can keep up with your stronger one.
Each kick brings you closer to control—on the field and in your quit journey!
Walk with Friends!
Grab your family, your dog, or a few friends and head out for a walk around the neighborhood or park. Just 30 minutes a day can make your body and heart stronger—and it's one of the best ways to relieve stress and fight cravings.
Walking with someone else makes it even better! Strike up a conversation and learn something new about each other. Try questions like:
- Where did you grow up?
- What's your dream job?
- If you could have dinner with any famous person, who would it be?
- If you were stranded on an island and could only bring one thing, what would it be?
Each step helps your lungs, your mood, and your quit journey.
Play Catch!
Want to be known for having a rocket arm? Try these quick tips to master your throw:
- Leave some air in your palm: Grip the ball with your fingers, not your whole hand—keep a little space between your palm and the football.
- Spread your fingers: Cover more of the ball for better control. Not every finger needs to touch the laces!
- Keep your side tight: Don't let your non-throwing arm swing out—it can throw off your aim.
Ready to level up? Watch a quick video and start practicing on your spiral!
Drop and do 20!
How many pushups can you do in one go? If regular pushups are getting boring, switch it up with these fun variations:
- Dead-stop pushup: Also called a hand-release pushup, it eases tension on your joints.
- Eccentric pushup: Focuses on the slow, muscle-lengthening phase to build strength in a new way.
- Spider-Man pushup: Works your core and improves hip mobility.
Challenge yourself—and your friends—to see who can try all three!
Serve, Set and Spike!
Ready to show off your volleyball skills on the court or in the sand? Try these quick tips for the perfect serve:
- The toss: Use your non-dominant hand to toss the ball straight up so it meets your hitting hand at the right spot—no drifting forward or backward.
- Open palm: Hit with your whole hand and fingers for more power and distance.
- Follow through: Don't stop your swing after contact—keep your arm moving for a smooth, powerful finish.
Now grab a ball, hit the court, and serve up some fun!
Dance like no one's watching!
Turn up your favorite playlist and start moving! Dance like no one's watching! Or turn it into a mini dance party with friends or family—any movement counts!
Need inspiration? Try a quick TikTok dance, or for a fun throwback, go with the Cupid Shuffle—the lyrics tell you exactly what to do:
- 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
Turn up the music and move your way to a better mood (and a stronger quit)!
Relax with Yoga!
Yoga helps calm your nerves, refocus your mind, and fight cravings. Try these beginner-friendly poses when you need to reset or relax:
- Mountain Pose: Stand tall with feet together and shoulders relaxed. Engage your legs, lift your chest, and take deep, steady breaths.
- Warrior One: Step one foot back, bend your front knee, and reach your arms overhead. Switch sides after a few breaths.
- Child’s Pose: Kneel, sit back on your heels, stretch your arms forward, and rest your forehead on the floor. Breathe and let your body release tension.
Just 10 minutes each morning can help you start your day stronger—physically and mentally.
Twirl the Frisbee!
Everyone loves tossing a Frisbee—it's simple, social, and a great way to stay active. Want to take your game up a notch? Try these cool trick shots:
- Kick Shot: Release the Frisbee toward your feet at a slight angle. Kick the lower edge in a quick spin to send it flying forward.
- Wall Ride Shot: Stand near a smooth wall and toss the Frisbee so it glides along the surface like a spinning wheel.
- Water Skip Shot: Throw it like a tomahawk, flicking your wrist downward so the top faces the water—it'll skip across the surface like a rock!
Grab some friends, hit the park, and see who can master the most epic throw!
Two Words: Strength Training!
Looking to get stronger and feel great 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!
Feel the beat. Forget the cravings.
Energetic music and quick moves make Zumba a fun way to relieve stress, boost your mood, and stay smoke-free. Turn up your favorite playlist and try these beginner steps:
- Basic Salsa Steps: Step left, shift right, return to center, and pause. Then step right, shift left, return to center, and pause again. Keep moving to an eight-count rhythm—smooth and steady!
- Basic Reggaetón Steps: Step wide to the right, then bring your left foot in as you lean left. Keep alternating sides. Once you've got the beat, add arm movements—reach your opposite arm up high each time you step.
Grab your friends, hit play, and let the rhythm move you!
Ball Out with Family!
Already mastered juggling a soccer ball? Take it up a notch with these next-level tricks:
- Foot Stall: Curl your toes upward to make a small "pocket" for the ball, then grip it by flexing your foot. See how long you can balance it—or juggle and catch it with your feet!
- Heel Pop: Roll the ball up your shin, then kick it up behind you with your heel. Bonus points if you can get it over your head!
- Around the World: While juggling, lift the ball with your foot and spin that same foot in a circle around it before it drops.
Challenge your family to see who can land the most tricks—winner picks the next activity!
Go for a Bike Ride!
A quick ride around your neighborhood or local park can give you some great health benefits. It can boost your energy, strengthen your legs, lift your mood, and help you stay away from smoking! Plus, it's a great way to stay active and clear your mind.
Just don't forget your helmet—safety first!