KEY TAKEAWAYS:
• Movement matters: Activities like walking, yoga, and meditation can ease cravings and support your overall well-being during and after quitting.
• Body changes are normal: Some people experience weight changes after quitting. This is common and manageable with support.
• Planning your routine helps: Replacing old smoking triggers with new habits, like a short walk or a healthy snack, can make a real difference.
• Your environment counts: Cleaning your home and car to remove smoke smells can reduce triggers and reinforce your progress.
• Talk to your provider: If you take blood pressure medication, your healthcare team may want to monitor your levels as your body adjusts.
• Celebrate every milestone: Short-term and long-term goals both deserve recognition. Quitting is hard, and you deserve credit for it.
SUMMARY:
Quitting smoking is one of the most meaningful steps you can take for your long-term health. But the journey does not end on your quit day. In the weeks and months that follow, your body begins a remarkable recovery process, and there are practical, supportive steps you can take to feel your best along the way.
This article, featuring an OhioHealth respiratory therapist and tobacco cessation expert, walks through six strategies to help you feel stronger, build new habits, and celebrate how far you have come.
Don’t stop at quitting — follow-up strategies can help you continue to improve your health.
Quitting smoking is a major step, and if you are here, you have either taken it or are seriously considering it. Either way, that matters. Your body will begin to recover and experience positive changes.
Kathy Johnson, Registered Respiratory therapist, pulmonary rehabilitation coordinator and Nationally Certified in nicotine and tobacco treatment at OhioHealth Mansfield Hospital, offers ways you can continue to improve your health after or during the process of quitting tobacco.
1. Explore Movement and Breathing Practices
Johnson recommends yoga, walking, meditation — anything that keeps an ex-smoker busy and active. “Deep breathing and relaxation attempts, although not physical exercise, are often very helpful during quitting. I often encourage people to find something they enjoy and will be more inclined to stick with,” she says.
Something as simple as taking 10 deep breaths and telling yourself to “breathe in, breathe out” can give your body and mind time to release the tension you are feeling, helping you refocus on something other than smoking or vaping.
Depending on your history with smoking, intense activity may feel challenging at first. This is completely normal. Most people who quit find that over time they can move longer and farther without getting winded as quickly. One of our smoking-cessation program graduates ran a half marathon after quitting. Circulation improves after a few weeks, and lung capacity can improve within a few months.
2. Understand How Your Body May Change
Some people notice changes in appetite or weight when they quit smoking. This is common and does not happen the same way for everyone. While quitting smoking, focus on how you feel overall, not the scale. If you have concerns about changes in your eating patterns or body, your care team can help you find an approach that works for you.
Quitting smoking takes lots of energy and focus. Try to avoid putting pressure on yourself to change your entire routine all at once. Small, sustainable shifts can be more effective than big, all-or-nothing changes. For some people, it is easier to cut down on the number of times they smoke or vape during the day first. But for others it is easier to quit all at once-“cold turkey” and get the withdrawal of nicotine over with all at once. Each person is different. You do not have to do this alone. Seek advice from a doctor or smoking cessation counselor to help walk you through the process of quitting.
3. Plan Ahead for Snacks and Daily Routines
Johnson suggests packing healthy snacks, like carrot and celery sticks or sugar-free candies and mints, can help you be the most successful. “Your sense of taste and smell will likely improve, which means food may taste and smell more appealing than it did before,” she says. “Keeping alternative snacks on hand can help you manage cravings and indulge in a way that feels good to you.” Toothpicks, suckers, or sugar-free lollipops are a good substitute to mimic the hand-to-mouth motion that a former smoker is used to.
In addition to planning your food, you should plan to change your routine behaviors. “As part of a quit plan, changing the routine of the times when you used to smoke and replacing the behavior with walks or other physical activities can help people who are quitting be successful.” Something as simple as holding your coffee cup in the hand you used to hold your cigarette can be helpful, or sitting in a different chair than usual to break the routine.
4. Refresh Your Home and Car Environment
By quitting smoking, you’re giving your body a fresh start. Consider giving your home and car a fresh start, too.
“Having the carpet cleaned and washing the curtains in your home can help remove smells which can often be a trigger,” Johnson says. The car can be a trigger as well. “Often, participants have their car detailed after they quit as an incentive to keep it clean and continue to not smoke in their car.”
5. Stay in Touch with Your Healthcare Provider
“There is a timeline of all the positive changes that occur after quitting smoking: Sense of smell and taste become much sharper, energy levels will improve after the initial withdrawal symptoms subside, blood pressure and heart rates often return to normal,” she says.
During these positive changes, it’s important to note that if you take any blood pressure medications, your provider may want to monitor you, Johnson says. Some people who quit smoking find that their provider adjusts their medication over time as their body responds to the changes.
6. Recognize and Reward Your Progress
“Quitting smoking is something that can be incredibly challenging, and it should be rewarded and recognized,” Johnson says. “It can be something as simple as allowing yourself extra time watching Netflix, pedicures or manicures, or your favorite treat every Sunday night you stay on track.”
Setting goals will help you track and monitor your progress. Planning for cravings and boredom will help keep you on track toward those goals.
Set Goals That Work for You
- Start small. Set short-term goals for one day, one week, or one month.
- Think bigger, too. Add long-term goals to keep your eyes on the future.
- Take it hour by hour. Sometimes even planning for one hour can feel hard, and that’s okay.
Have a Plan to Stay Busy
- Keep a few different activities ready so you can stay focused and distracted.
- Remember that what helps one day may not help the next.
- If something stops working, try it again later or in a different situation. It may work just fine.
When a Craving Hits
- Don’t get discouraged if something triggers the urge to smoke. Work through it.
- Wait 20 minutes. The urge will pass, whether you smoke or not.
- Remind yourself that you are stronger than the nicotine your body is working to clear out.
- Stay strong and do your best not to smoke or vape.
What to Expect
- The first three days to a week are often the hardest as your body and mind adjust to new patterns.
- Each day, your body keeps recovering from the nicotine and chemicals you were breathing in.
- A cigarette contains more than 7,000 chemicals, and about 70 of them can cause cancer. So every day without smoking is something to feel proud of.
Need More Support?
You don’t have to do this alone. Help is just a phone call away.
- OhioHealth Cancer Call: 1–800–752-9119
- Ohio Quitline: 1–800-QUIT-NOW
You’ve got this. One step at a time, you’re building a healthier life.
Frequently Asked Questions
Q: How soon will I notice health improvements after quitting smoking?
Many people notice changes quickly. Breathing may feel easier within a few weeks, and your sense of taste and smell often begins to sharpen within days. Longer-term improvements, like increased lung capacity, can take several months.
Q: Is it normal to gain weight after quitting smoking?
Weight changes after quitting are common and affect people differently. Some people gain a small amount of weight, while others do not. The health benefits of quitting far outweigh concerns about minor weight fluctuations. If you have questions about nutrition or managing changes in appetite, talking with a registered dietitian can help
Q: What can I do when a craving hits?
Cravings are often brief but intense. Having a plan ready can help. Try a short walk, a few slow deep breaths, a glass of water, or a healthy snack. Replacing the habit with something enjoyable and accessible makes it easier to stay on track.
Q: Do I need to change my medications after quitting?
Quitting smoking can affect how your body responds to certain medications, including blood pressure medications. Your healthcare provider is your best resource for guidance on any medication adjustments. Do not stop or change any medication without speaking with your provider first.
