Do you have any suggestions for someone who wants to start exercising but is in a bad shape and a smoker?

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Girl with Kaleidoscope Eyes	I began working out long before I quit smoking. I think the best thing to do is start samll and do it every day. Walk on the treadmill for 15 minutes a day, ride a recumbant bike. Try to get your heart-rate up each time. The key is to push yourself a little, but don't completely exaust yourself. If it starts getting easy, push yourself harder, up the speed and/or time. Do it every day, don't skip more than 2 days in a row or you have to start habit-forming all over again. Also, increase your water intake. Cut out sodas (even diet) and limite coffee and tea to once or twice a day. After 3 weeks of regular excercise you should have more stamina, and you will notice a difference. Eventually you may reach the point I did-I felt so good after my workout, until I smoked again. I eventaully quit. I've been smoke-free for about seven months now. Was this answer helpful to you? Yes / No

shadow79812002	just start out slowly ,maybe walking alittle extra every day .i smoke to so i know what you are going through. its going to be hard at first. give your body a chance to get used to all the extra movements. hang in there. good luck. Was this answer helpful to you? Yes / No

Darby	Whether you smoke or not, you are still young and I bet you are stronger (have more stamina) than you think. Just start to move more. Bend, stretch, do some crunches, lunges, squats. You can hold on to the back of a chair and dip your butt up and down, lift your legs to the sides and to the back, go for a little walk around the block, walk to the next bus stop (if it's safe). Do more things yourself, like carrying groceries, etc. You can fill some empty milk bottles with water and lift those a little. But, you can also join a gym and get a personal trainer. Just move more. Was this answer helpful to you? Yes / No

Ryan's mom	Actually at your height you don't really need to exercise to lose weight, but if you have a tummy on you Pilates is a good exercise. You lose inches without losing weight because muscle weighs more than fat. Always check with your doctor before starting any exercise program...especially since you smoke. Was this answer helpful to you? Yes / No

TechnoRat60	Start by walking. Walk for 10 minutes, then 20 minute, while you build up your endurance again. Work towards a goal of walking for 30 minutes three to four times a week. Was this answer helpful to you? Yes / No

hamid	i am fat...u have any suggestion.. Was this answer helpful to you? Yes / No

rope-a-dope	1. Go on the patch. 2. Use sports or other heroes as motivation. Realize that if you quit smoking you will feel a sense of accomplishment and a boost in self-confidence. Nothing worthwhile in life comes easy. 3. Understand that the hardest part of quitting smoking is that smoking gives you Dopamine, which is a "feel good" feeling, anytime you want or need it. So find something to replace that feel good feeling with while you're quitting - such as shopping, eating chocolate, cheese, pizza etc. This is for the SHORT TERM, say the first week. Otherwise you will be so bummed out you will go back to the cigs. If you can avoid 4. start each day with a 20-min. jog around your house before you get dressed and shower. don't worry about what you look like out there. you have higher goals than most of the lazy people in your neighborhood. 5. Write a "self-talk" script. The things you tell yourself when you are feeling tempted. "I owe it to myself to try living cigarette free" "I'm rationalizing smoking again because the addiction has taken over and is talking to me." "I am in control" "I know what I want - I want to quit. So therefore I quit. I make the decisions, not the addiction" "I will be so much hotter and happier in 3 months" hope that helps! etc. Was this answer helpful to you? Yes / No

bucsandducks	Try taking walks to start off. Was this answer helpful to you? Yes / No

Smoothie	Start slow -try walking. The key is to stick with it; increasing the amout of exercise as you go. Was this answer helpful to you? Yes / No

alvaro	STOP SMOKING, YOU!! Read "Body Shaping for Women" by Arnold Schwarzenegger. Stay away from people who smoke. It's unhealthy. Change the way you think about your body. Your priority should be a healthy body. Having a thin body is secondary. Go to the library right now. Choose a book about loosing weight. Read it. Read the whole book. Quit smoking. You'll be able to breathe better and working out will be much more effective. Was this answer helpful to you? Yes / No

kygal	I have 2 friends who are on a prescribed med for quitting smoking and they havent gained. On the fitness side of the question, an eclptic machine is great as is swimming. Biking would be another awsome workout tool. Was this answer helpful to you? Yes / No

dragonsaphira13	Your only 118 pounds? Most highschoolers weigh more than that. I dont think you need to lose weight, but to stay in shape I recommend karate. Also, excersising with a friend really helps you stay motivated. It may be hard to quit smoking, but you really need to, a 24 year old should be running past the bus, not trying to catch up with it. Was this answer helpful to you? Yes / No

that dead girl	Try Walk Away the Pounds by Leslie Samsone. I smoke and I had no problem making it through the 2 mile walk and then I moved up to the 3 mile walk. I also did New Yoga by Kathy Smith and Stair Stepping. Even though you are a smoker your endurance will start to go up and you will be able to make it through. Even non-smokers huff and puff after a workout, so don't feel bad. If you're not breathing hard by the end of any workout than you aren't working out hard enough! Was this answer helpful to you? Yes / No

Juleette	Well cut smoking down some, I'm not going to tell you to stop, I'm not going to stay your a hippie ro whatever when it comes to somaoking, but if you do quit you can gain weight quickly from it. Also just add more water in your diet eat 3 meals a day, if you snack eat negative calorie foods liek clery or carrots, papaya and mangos take mroe to burn then what is in them. Drink water before dinner and eat your meat before your vegtables in meals. Was this answer helpful to you? Yes / No

wish I were	Yeah, get up and get moving. You won't get far the first few times, but if you keep getting out there and moving, you'll build up more and more stamana. Before long, you'll be able to go as far as you want to go! Was this answer helpful to you? Yes / No

Shana	Go see your doctor, he can tell you the best things to do. I would suggest starting slowly, perhaps by walking quickly for a certain distance, then walking a little slower back. After a couple weeks of this, maybe start jogging one way, walking quickly back...I think you get my drift. But the BEST thing to do, would be QUIT SMOKING!!!! I've heard that new prescription "Chantix" works wonders!!!! Was this answer helpful to you? Yes / No

Hope this helps	Stop smoking, start slow and take one day at a time, drink plenty of water. Don't beat your self up if you have one bad day, pick yourself up and start again. Was this answer helpful to you? Yes / No

purple_vgm	If you have no desire to quit, you should at least cut down. You and not overweight so all you need is some cardiac exercise. You should do anything that raises your heart rate to the 130-140 range and sustain it for 15 min. Walking, swimming, sex, squats, dancing. As that gets easier increase the amount of time. There are ways to quit smoking that will not lead to increased weight gain. Anti depressants, Nicotine patches, Nicotine gums. Support groups can help. I found the strength to quit when my 4 year old said "Mommy, I want to go outside and smoke" Was this answer helpful to you? Yes / No

Rakiya C	For one if you really want to help your self stop smoking try harder because It seems that your not trying at all then start with simple things like 50 push ups a day and crunches then work your way up Was this answer helpful to you? Yes / No

Suzy	start out walking and build your stamina..do weight training...from ur description u really dont need to lose weight. but for a strong heart...the above will help Was this answer helpful to you? Yes / No

sexy lady 101	get help. do 1 thing at a time Was this answer helpful to you? Yes / No

drjekyllandmrhyde	smoking is bad blah blah blah ;] haha. well, i hope you like dark chocolate. dark chocolate is the only type of chocolate thats good for you. this is what ive heard, i dunno for sure. it acts like a laxative or whatever. but you gotta eat it in small quantities. as for smoking, unless you plan on never quitting, you should know that when you do eventually quit, you'll gain the weight anyway, so losing weight now is dumb if you're gonna quit smoking later on and gain it all again. my advice is to do whatever to quit smoking then lose the weight. if you dont wanna quit smoking, then go to a nearby track or get on a treadmill and walk two miles a day. from experience, walking at a normal pace will take half an hour fer two miles. when you get used to two, bump it up to three miles a day, and then four, and then five, and then finally six. it's ok if you skip a day though. it doesn't have to be every single day. maybe 4 out of the 7 days. just spread them out. say you'll go monday, not tuesday, wednesday, not thursday, etc. but im tellin you, unless you dont plan on quitting smoking, you're gonna gain this weight back and have to work just as much again. Was this answer helpful to you? Yes / No

spiderdemon007	go see a swami and have him do some voodoo on you to make you sop smoking and another voodoo spell to make you skinny and in shape then pull out your voodoo doll of him and throw it in a fire and he will go into a comma and you will not have to pay him and you will be in shape and not smoking Was this answer helpful to you? Yes / No

rctriplefresh5	dont smoke Was this answer helpful to you? Yes / No

Shauna	I know this isn't what you want to hear, but for lord's sake... quit making excuses and QUIT SMOKING. "smoking is bad for you and bla, bla" ... I've lost 3 family members to lung cancer, one of whom never even smoked. (She was a waitress who got the cancer from second-hand smoke) Try to look at this objectively. Don't think it won't happen to you....and cutting back doesn't help. You have to quit entirely. At the very least, you'll likely end up like my future mother-in-law who is permanently attached to a giant oxygen tank for the rest of her life (and she's only 55). She is hospitalized at least once a year, usually for a few weeks at a time. Every time she coughs, it sounds like she's going to die. It is horrific. Quitting smoking in itself isn't going to make you gain weight. Smoking is an oral fixation...giving up smoking is going to make you want to put something else in your mouth. Just make sure it isn't a bunch of cookies and fried chicken and you'll be fine. (My mom ate sunflower seeds, and it worked great for her.) This is something you really need to do before you're ever going to feel healthy or be able to exercise correctly. You won't have the breath to do keep up a regular routine, and you'll be a lot more likely to quit exercising because it'll be even harder to stick with. Was this answer helpful to you? Yes / No

De S	I have had great results with an all natural product called Isagenix. This product is only available by distributor. If you would like to know more please email me at bignlild@msn.com Was this answer helpful to you? Yes / No

bmac	So, you have a choice. You can get into shape OR you can smoke. It's that simple. I smoked for over 20 years and it wasn't until I quit that I could really get into better shape. Smoking and exercise makes no sense. Think about it. Now at almost 42, I am in better shape than I was at 25. That's pretty sad. I wish I had never started. I'm lucky--my lungs are fine and I no longer get bronchitis or pneumonia every winter and I can take a deep breath without breaking into a hacking cough. If that hasn't happened to you yet...the hacking cough...it will. Was this answer helpful to you? Yes / No

♥ Emily ♥	I smoke too, just stop smoking an hour or two before working out. I do the eliptical and that workout ball thing and yoga (if that helps). Was this answer helpful to you? Yes / No

Sugary Goodness	Just start small. Start walking. 10 minutes, adding 5 - 10 minutes every wekk, until you are walking for an hour most days. While watching TV, do things like squats and tricep dips, and do crunches and push ups during commercials. Also try doing active, fun things so you don't even notice you are exercising. Like go ice skating, or your bike with friends. Was this answer helpful to you? Yes / No

T	just start out walking around the neighboorhood or something, and also STOP SMOKING! its really bad for you! you could like die in the next 2 weeks if you've been doing it for alot of years. after the walking around neighboorhood try work out videos? Was this answer helpful to you? Yes / No

.	I used to smoke too and have been quit for almost a year and a half. Really, quitting is the best thing for you and you should try. I won't lecture you about it because you know the negatives of smoking and it is something you have to come to terms with yourself when you are ready. I've been there. You WILL feel a lot better IN TIME if you quit. It doesn't happen immediately. That being said, try to start exercising slowly. Walking is a great workout and will help you build your wind up to jog, ride a bike, swim, or a ton of other aerobic activities. Also just do simple bodyweight exercises like pushups and situps and squats to build strength. A new year is coming, just make a resolution to be more active and healthy. Work towards that goal by cutting back on those things that you crave (cigarettes, chocolate, etc). In time you can either have them under control or eliminate them altogether. Best of luck to you! Was this answer helpful to you? Yes / No