Today marks National No Smoking Day. If you've ditched the cigarettes and made a pact to become a fitter, healthier version of you, congratulations, we know how hard giving up smoking can be.
It's true that the healthier you feel, the more determined you are to stay that way. So many of our members that have quit smoking have since found a new passion for health. Now that you're on the road to a healthy new you, we've outlined a few ways to maximise your chances of success by boosting your wellness from within.
Get Those Lungs Working
One day after your last cigarette, your lungs will begin to clear out all the debris that's been stacking up in there. Plan to fill your time with activities that encourage the lungs to clean themselves. A long walk, a circuit class, or a spot of HIIT training. Sure, it will be tough... those lungs are on the road to recovery! Though having a plan of action will help to keep your mind on the task.
Make A Plan
Our Fitness Orientations aren't just for new members, they're a great way to kickstart your dwindling regime, and track your progress as you go.
Your trainer will help you set up your account on our handy MyWellness app, where you can log, view and track your fitness journey as well as sync with other apps such as Fitbit and MapMyFitness.
We use cutting-edge MYZONE belts to monitor your heart rate whilst you work out, which will give us a more accurate overview of your fitness levels.
We'll then plan a 6 week fitness programme that's not only realistic for your goals, but enjoyable enough to ensure you stick at it.
To book your Fitness Orientation, visit the Gym Reception or call us.
Get Some Fresh Air
After no smoking for two weeks , your body will be free of carbon monoxide, so you'll hopefully already be starting to feel the benefit of better breathing. Your lung function and circulation will now begin to improve.
Those niggling cravings often come from boredom. So always have a plan to do something productive. Outdoor exercise has already been proven to improve stress, increase Vitamin and provide more energy. Enjoy the feeling of fresh air in your lungs with an outdoor workout. Whether it's outdoor yoga with friends, an early morning run or an outdoor bootcamp session, reap the rewards of the great outdoors.
Buddy Up
Research suggests that working out with a friend could boost your workout intensity and duration by up to 200%. It also makes it much harder to shrug off the gym in favour of an afternoon tipple (where you'll be tempted to smoke socially).
Shout For Support
It’s often difficult to keep yourself motivated, which is why many of our members seek the support of our expert Personal Trainers.
Our Personal Trainers know which exercises work best for your personal goals. They'll drill down into exactly which moves you need to master and offer tips on the best technique for maximum effect.
They'll also monitor your progress as your lungs continue to clear out years of build up, and your heart starts to strengthen thanks to the improved blood flow. Contact your local club to find out more about Personal Training sessions.
Sort Your Sleep
A good night of sleep - at least 7 hours per night - is a necessity. Sleep improves muscle-growth, speeds up fat loss, and carries loads of health benefits that will help us to look and feel better. When you're sleeping, you're not smoking! Take a look at our sleep tips.
Soothe Your Skin
Smoking exposes your skin to over 4,000 chemicals, making it even more damaging than sunbathing. Premature ageing is one of the main reasons smokers look 1.4 years older than their actual age.
Nicotine causes vasoconstriction, the narrowing of arteries which limits the blood supply and deprives the skin of anti-oxidants, moisture and vitamin C which help to keep skin looking healthy.
Smoker’s skin is more prone to sagging and wrinkles due to a high exposure to free radicals which break down collagen and elastin. Rejuvenate your skin by eating plenty of spinach, almonds and oranges to support collagen production. Get into the habit of moisturising and drink plenty of water to add moisture from within.
Say hello to a healthy new you!
Your No Smoking Timeline
Within ...
20 minutes
Your blood pressure, pulse rate and the temperature of your hands and feet have returned to normal.
8 hours
Any remaining nicotine in your bloodstream has fallen to 6.25% of normal peak daily levels, a massive 93.75% reduction.
12 hours
Your blood oxygen level and carbon monoxide levels have reached normal.
48 hours
Damaged nerve endings have started to regrow and your sense of smell and taste are starting to return to normal. Time for a bite on something delicious in the Village Grill!
72 hours
Your body will now test 100% nicotine-free. Over 90% of all nicotine chemicals have left the body. Yes, there'll be some withdrawal symptoms and you may start to feel restless. Time for a quick workout!
10 days to 2 weeks
Blood circulation in your gums and teeth are now similar to that of a non-smoker.
2 weeks to 3 months
Your heart attack risk will have started to drop. Your lung function will also have noticeably improved.
3 weeks to 3 months
Your circulation will have improved, walking will become easier and that hacking cough has almost drifted away.
1 to 9 months
Any smoking related sinus congestion, fatigue or shortness of breath will have decreased. Cilia have regrown in your trachea (windpipe) increasing the ability to sweep dirt and mucus out of your lungs. Your body's overall energy will start to rapidly increase.
