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Original poster

How to exercise if you’re a smoker?

33 replies

coffeemeup · 11/03/2026 07:06

I’m in my 40’s and I have smoked since I was 14… I know I desperately need to quit and have tried pretty much everything over the years.
Over the last couple of years I have also steadily put on about 3 stone and I feel so rubbish about myself.
I really want to start some sort of exercise but I feel like not being able to breathe as soon as I do is holding me back.
I know I should try and quit smoking first, but then I also know I’ll put even more weight on and I certainly don’t think I can quit and diet at the same time!
What I’d like is to lose some weight and then quit when I feel I’m in a better headspace about myself, but I’m in this viscous circle of being so unfit I can’t exercise.
If you are a smoker how do you do it? What exercise works for you?
I don’t want this whole post to be about me quitting smoking, as I end up just feeling nagged and then definitely don’t do it.

OP posts:
Sunseed · 11/03/2026 08:02

When I quit smoking I used the cigarette money to join a gym and use a personal trainer for a few months while I established new habits.

Girlintheframe · 11/03/2026 07:59

I’m a vaper but run. Over time my body and breathing has adapted. I started with c25k a couple of years ago. This year I’ve signed up for a marathon. Everyone struggles to begin with whether a smoker or not. It just takes time.

if its weight loss hour after though, that is 99% down to diet and not exercise. Exercise is great for health however

workingcocker · 11/03/2026 07:22

Do you know that weight loss injections can help you stop smoking as they help to stop the cravings?

Yes, they cost a lot, but so does smoking.

I would consider this for sure. Kill 2 birds with 1 stone and all that….

Didntask · 11/03/2026 07:20

MyNextDoorNeighbourVotesReform · 11/03/2026 07:18

The way to lose weight is fewer calories in than you use each day

Therefore if you don't want to or can't exercise, cut calories to a level from which you'll lose weight

A colleague of mine needs to lose 5 stone. She barely walks, let alone exercises. She eats 1250 calories a day (100g protein included in this) and tracks her calories on an app

In 3 weeks she's lost a stone

This. You can't out exercise a bad diet. Start with that. Once you've lost some weight, start looking at lifting weights.

momz1 · 11/03/2026 07:19

coffeemeup · 11/03/2026 07:06

I’m in my 40’s and I have smoked since I was 14… I know I desperately need to quit and have tried pretty much everything over the years.
Over the last couple of years I have also steadily put on about 3 stone and I feel so rubbish about myself.
I really want to start some sort of exercise but I feel like not being able to breathe as soon as I do is holding me back.
I know I should try and quit smoking first, but then I also know I’ll put even more weight on and I certainly don’t think I can quit and diet at the same time!
What I’d like is to lose some weight and then quit when I feel I’m in a better headspace about myself, but I’m in this viscous circle of being so unfit I can’t exercise.
If you are a smoker how do you do it? What exercise works for you?
I don’t want this whole post to be about me quitting smoking, as I end up just feeling nagged and then definitely don’t do it.

I’m a smoker too and I started with short, slow walks. Even 10 minutes a day helped my breathing improve over time. I didn’t focus on quitting or dieting at first just moving a little.

MyNextDoorNeighbourVotesReform · 11/03/2026 07:18

The way to lose weight is fewer calories in than you use each day

Therefore if you don't want to or can't exercise, cut calories to a level from which you'll lose weight

A colleague of mine needs to lose 5 stone. She barely walks, let alone exercises. She eats 1250 calories a day (100g protein included in this) and tracks her calories on an app

In 3 weeks she's lost a stone

NutButterOnToast · 11/03/2026 07:18

I exercised for years while being a smoker. I didn't smoke a lot, but i did smoke every day.

I would start anyway. Go for a walk every morning and go from there.

RH1234 · 11/03/2026 07:13

Try yoga, may help your breathing, and build up you lung capacity a bit.
Also, maybe try the couch to 5/10k
I love my cycling, so that’s good for low impact and you’ll just get quicker the fitter you are.

I won’t tell you to, but good luck with the quitting smoking when you start. Once you start exercising you’ll have more motivation as you know it’s holding you back.