The good news is that the very act of exercising has recently been shown to help beat the cravings. A study by Psychopharmacology found that regular smokers who cycled for 10 minutes at a moderate pace after abstaining for 15 hours didn’t desire cigarettes as much, mainly because the reward-processing center of their brains had already been triggered.

So you can kick start your bid to quit by going on a short jog. But what actually happens to your body when you quit and why do your fitness levels improve?

Firstly, you need to know that nicotine in tobacco smoke is responsible for increasing adrenaline production. Adrenaline is the “fight or flight” hormone, which increases a person’s heart rate, blood pressure and restricts blood flow to the heart muscle. It also increases glucose levels in the blood. When you inhale, these effects take place very quickly making you feel more energetic but soon die down.

Thankfully just 8 hours after taking your last puff, carbon monoxide levels are reduced by half. 24 hours after carbon monoxide is eliminated, and 2 days after nicotine is gone. This is when cravings can kick in. If you find it hard to go cold turkey then nicotine patches or gum can work, and e-cigarettes can be a potentially less harmful option for nicotine intake.

Smoking also causes a condition called Atherosclerosis, a narrowing of the arteries, which in turn affects circulation. As a smoker exercise is made doubly difficult because your lungs aren’t as effective at getting oxygen to your blood and your blood doesn’t transport oxygen as well. Carbon monoxide from cigarette smoke in the blood hinders the ability of red blood cells to carry oxygen.

These problems take slightly longer to resolve. 2-12 weeks after giving up, your circulation begins improving. After 3-9 months smoke-free, you’ll be coughing and wheezing less as your lung function increases by up to 10%. You can help speed up the process of arterial clearing by taking Taurine supplements as it has been shown to be single best amino acid to reverse the narrowing of the arteries.

The longer you quit the more you can increase your general fitness levels and the more you’ll be inclined to exercise: it’s a happy circle. Start today and, who knows, next year you might be running marathons or climbing mountains. Or just playing catch with your kid.

In addition to carrying low-grade pain and minor injuries, other conditions become more common as we get older, such as general back pain or arthritis, not to mention the increasingly difficult to ignore nag of a hip or knee joint that is going to need replacing at some point in the future if you’re to remain mobile.

Just as prevention is better than cure, early intervention is better than waiting for a musculoskeletal issue to become something that limits your daily life. However, as your GP will tell you, orthopaedic issues within the NHS are usually dealt with as requiring a reaction rather than early action, so you may wish to investigate the options that private orthopaedics offer you instead.

Many joint, muscle and bone problems that will get progressively worse no matter how well or carefully you manage them, and seeking medical advice as soon as you suspect you have an issue requiring attention will shorten your recovery time in the long run. Another advantage of opting for private orthopaedics rather than waiting for treatment is that you can limit the impact on your life. For example, you have the luxury of being able to liaise with your workplace to schedule your surgery for a mutually convenient time, especially as the invasive nature of orthopaedic surgery can mean that your recovery time could be months rather than weeks. Being able to put measures in place either to work from home, or return to work with reduced duties can even assist your recovery. If you are self-employed, the quicker treatment path offered by private orthopaedics means that you can give your clients a clearer picture of when you are likely to be able to fully return to work.

Of course, recovery periods from orthopaedic surgery aren’t an exact science; your age, your general health, and any underlying medical conditions will all affect how quickly you’re back to normal, not to mention how diligently – or otherwise – you follow any exercises, physiotherapy, or other recommendations your surgeon makes. There is always a period of adjustment after invasive surgery, particularly if you have had a joint replaced. For example, you will still experience pain and reduced mobility as you heal, so expecting a return to a normal range of movement overnight is unreasonable. Although exercise is important, you should also take care not to overuse the joint, as the surrounding tissue will steal be healing.

Your surgeon will provide all the aftercare and support you need, so it’s worth discussing concerns and expectations with them throughout the pre and post-operative care period.

Diagnosing a knee injury

If you’ve been experiencing pain, twinges or discomfort in one of your knees, these are obvious signs that something is not quite right. If you continue training and working out on a possibly injured knee, you could cause a more serious injury to occur and the damage could take longer to repair. This is why you should consult a medical professional at the first sign of trouble, and never, ever ignore the problem.

The first tests your doctor will carry out will include a physical examination, pressing gently around your knee to feel for fluid and to enquire about the type and location of the pain. They’ll also ask how the injury occurred and move your leg into different positions to assess exactly what’s wrong. The next step is to send you for a scan, either an MRI scan, X-ray or CT scan depending on what your doctor suspects is causing the pain. Knee arthroscopy may even be required, which involves using a tiny camera to assess damage to the cartilage, meniscus or ligament.

How private orthopedics can help

Knee injuries can sometimes be a little more complicated and difficult to diagnose or treat than they first appear. Rather than having to go for several scans (sometimes weeks apart) or be passed around different departments, some people prefer to book private orthopedics appointments so that they can receive specialist attention. This can save a lot of time and discomfort, which is particularly useful for serious athletes and those who have training and fitness regimes they’re eager to get back to.

MRI scans and X-rays can be done and the results produced in the same day, so the problem can be diagnosed far quicker. Private orthopaedics facilities also have experts in treating a wide range of knee injuries, from sports injuries involving torn or sprained ligaments to more serious problems such as those requiring knee replacements. Another benefit is aftercare, as private facilities also offer extensive physiotherapy in the same facility as diagnosis and treatment, so again the patient doesn’t have to travel to yet another department to finish their treatment. All of this means that you and your injured knee can recover faster.

Step 1: Find an e-cig that works for you

The ritual of smoking and the feeling of dragging on a cigarette is often just as addictive as the nicotine itself, so it can be tough getting to grips with e-cigs at first. Although they’re the closest thing you can to a real cigarette without the tobacco, they don’t feel as familiar as a normal cigarette and will take a while for you to get the hang of holding and dragging on them in a way that feels ‘natural’. You may have to try a couple of different styles of e-cig before you find one that works for you, so during this stage don’t worry about cutting down your nicotine levels as this will only make you feel even more frustrated and likely to reach for a packet of fags.

Step 2: Start at high nicotine levels and work your way down

You’ll be tempted to choose the highest strength e-cigs in order to minimise the risk of nicotine withdrawal when you first move onto e-cigs. This is fine; it’s better to start high in order that you don’t feel too stressed out as you get used to vaping. Once you feel adjusted to using an e-cig you can begin to very slowly reduce your nicotine levels by using lower strength versions. Eventually, you’ll find yourself smoking really low strength e-cigs and you’ll barely even notice the difference.

Step 3: Get used to being without your e-cig

This step may happen naturally without you even having to think about it. With your body craving less nicotine, you won’t find yourself constantly reaching for e-cig for a hit. You may find yourself leaving it at home when you go out, or avoiding it all day at work. By this point, it’ll be the habit of smoking rather than the addiction which controls you, so by distancing yourself from your e-cig you’ll find yourself needing it less and less. Next thing you know you’ll be nicotine free without even really noticing it!

The most important thing to remember when using e-cigs to quit, is to take it slow. The more gradually you wean yourself off nicotine, the more likely you are to stay smoke-free. Good luck!

Physical Benefits

The following are the physical benefits of running:

• Shapely Body – Running is a useful exercise to burn extra calories accumulated in your body. Your body will shed all extra flab and it will get in beautiful shape

• Healthy Brain – Running helps to build new blood vessels (angiogenesis) and fresh nerve cells (neurogenesis) in the brain. It helps to ward-off diseases like dementia

• Healthy Heart - Running strengthens the heart. It increases the elasticity of arteries and helps in prevention of heart attacks

• Better Immune System - Running will boost your immune system and you will reduce the risk of developing blood clots in the body

• Better Lungs - Running will improve the functioning of lungs

• Increase in Good Cholesterol - Running is healthy as it will help increase good cholesterol in your body by making your metabolism better

• Prevention of Diseases - Running will help prevent strokes and women from diseases like breast cancer

Emotional Benefits

There are several emotional benefits of Running, some of which are:

• Stress Buster - Running will reduce stress as you will go in open air and exert yourself which will produce good hormones in your brain/body and reduce stress
• No Depression - With regular running you will have less chance of developing depression as healthy and positive chemicals are produced in the brain
• High Mood - You will have good mood throughout the week while you maintain your running schedule
• No Anger - You will shed your anger with running and greet everybody with a cheerful attitude

I recommend you make a plan to start running today! Write your goal for the week, month and year on a piece of paper with the start date clearly marked. Update this sheet regularly for the goals achieved by you. You may gift yourself something for achieving each goal. Also take a selfie from your mobile phone of your current look and compare this with your look one year after following the regular regime of running.

Running is healthy as it increases the longevity of life. Studies suggest that runners have 30% less risk of dying from any disease and 45% less risk of dying from any heart disease. A few minutes of running in the morning will keep you cheerful the whole day.

So running is healthy with so many physical and emotional benefits.

Make A List Of Things You Could Afford If You Quit

You may not realise it, but if you smoke around 20 cigarettes a day you could be spending up to £2000 a year. That is money that could very well be spent on something you actually want to do, or have been longing to buy for a while. By making a list of the things you could actually buy if you weren’t spending the money on cigarettes, it may motivate you actually want to stop; whether it is a holiday, a new car, taking your children out or even just a pampering day.

Get Rid of All Smoking Related Items

Smoking is usually associated with things that you see, times of day or people you associate with. You should try to get rid of certain things to make it easier for you when stop smoking. Get rid of all of your lighters and ash trays; if you have a piece of furniture that you usually sit on when smoking, maybe move it so that it’s not a constant reminder.

When the time comes for your usual smoke, try to distract yourself with something else. Have a snack instead and keep your hands busy, as this will help the craving to pass.

Get The Support Of Your Friends

If you have a group of friends who smoke explain to them that you are trying to quit and you could really do with their support. Ask them not to encourage you to go outside with them when they have one so that you are not tempted. Social circles are often a downfall for many people as they can feel left out, so it is important that your friends are supportive and encouraging.

Try Alternatives and Substitutes

If your friends are going out and you are missing the social aspect as well as struggling to immediately stop, there are substitutes that you can try. Electronic cigarettes are a great way to help you to slowly cut down on your smoking, and provide you with a healthier alternative.

Although they still contain nicotine, they don’t have the other harmful carcinogens in them that traditional cigarettes do, such as tobacco and tar. They are a great way to keep your hands busy, and you can still go outside and ‘smoke’ with your friends if you feel the need.

Reward Yourself

For every week you go without smoking give yourself a little reward; make sure it’s nothing smoking related, but a night out, a new item of clothing or a fancy meal is great way to help you to keep up the good work. You probably won’t even feel the pinch as you will be using the money you would have spent on cigarettes anyway. It doesn’t have to be anything big, even a bit of chocolate or night off from doing any household chores is a great way to celebrate.

Now that you have a few ideas of how you can stop smoking you can get start trying to kick the habit. Remember no one can do it for you, so you have to be motivated enough to want it for yourself. If you feel yourself craving a cigarette or having a relapse, call a friend or family member to talk to you until the craving passes.

Importance of Hydration

Hydration is important to our bodies, especially our brains. The body consists of about 60% water, while the brain is made up of more than 70% water. Staying hydrated, particularly during an exercise routine, can also help the body burn more calories than it normally would. When we exercise, we produce sweat, which is another way of saying our body is losing fluids. When we lose these fluids, we are also losing vital nutrients like potassium and sodium. It is important that we replenish these fluids in order for our bodies to regain their strength. During your workout, refuel at your gym’s water fountain or water cooler. This will allow you to get the most from your workout.

Tip: Water Everywhere!

Keep a water bottle with you at all times, or leave a cup by the water cooler at work. When you pass a water fountain, take a few sips. Make water a bigger part of your life. If water is a constant presence, you will remember to stay hydrated. In fact, change your routine so you pass a water fountain more often. Set reminders on your phone, on your calendar, or even on your laptop. Simple reminders or subtle hints can get your mind going and remind you to drink more water. Keeping record of the amount of fluids you take in can also help. Set a goal each day, and track how much fluid your body is taking in. All of these tips will help to remind you to stay hydrated.

Tip: Spice it up

While water is a healthy option, stopping by the water fountain or refilling from the water cooler is not always the most exciting option. True, water is beneficial to our health, but it is not the most flavourful of drinks. Thankfully, there are a number of ways to spice up a drab glass of water. Infusing drinks is becoming quite a fad, and there are even water bottles that are made with filters so that you can infuse your water with your favourite fruits. There are also a variety of water enhancement products that add a kick to any glass of water. Every now and then, enjoy water-filled fruits and vegetables instead of having a glass of water, just to give your palate a break.

Every day, our body loses vital nutrients and fluids. It is important that we take the time to replenish our body so that it can function properly and we can be healthy human beings. True, water can be a boring beverage, but it is certainly an important one. Take these tips, implement them into your everyday life and your daily water routine, and hopefully notice a difference.