How to beat Addiction and Quit Smoking with Exercise

The Theory

Addictions are tough. Sex increases dopamine levels 50-100%; cocaine increases it 300-800%. The allure of drugs is vivid in comparison to natural highs. But we can do ourselves great harm with this dopamine abuse. Dopamine is key to wanting something, not necessarily liking it. You see this happen all the time. Addicts crave the hit and will do anything to fix it. But when it comes, they’re already looking forward to the next one.

Addiction isn’t just about dopamine though. Addiction is learnt as well. We develop bad habits, automatic responses and reflexes. These learnt habits stick with us for a long time and relapse is all too easy. Addictions are about being passive to our cravings, being weak in the face of temptation and easily succumbing to the lazy thought habits we have developed. Exercise is the opposite, however. Exercise is about action, strength of mind and clear thinking.

Exercise or Drugs?

There are two effective solutions to stress – exercise or drugs. Cigarettes and nicotine are a relaxant and a stimulant. But so too is exercise. Just 5 minutes intense exercise lowers stress and builds dopamine. You can replace cigarettes with exercise. One real side-effect of quitting cigarettes is that your focus will be impaired through withdrawal of the nicotine. Exercise increases your ability to focus, so combining quitting smoking with a new exercise regime will actually help you quit.

Exercise also counteracts the mind-dulling effects of drugs like morphine and prevents withdrawal symptoms. Marijuana and chocolate activate endocannabinoids, causing the mild euphoria we experience when using these drugs. But so too does exercise. During exercise anandamide is used to block pain, causing euphoria at high intensities – something called the ‘runner’s high’.

The Workout

  • If you do 50 minutes exercise at 70-80% of your maximum heart rate your level of anandamide doubles, meaning you’ll replace cravings for your addictions with the ‘runner’s high’.
  • Take up thrill-seeking. This will get your dopamine levels up and you’ll find you crave less from your addictions. Also the more thrills you get from exercise, the more you’ll pursue it.
  • Increase your self-control with a regimen of exercise. The discipline and healthy feel of exercise means you’ll also smoke less, drink less caffeine and alcohol, eat less junk food, do less impulse spending and procrastinate less.
  • As a bare minimum try to workout 30 minutes, 5 days a week. In an ideal world, workout everyday.
  • Don’t just pound the roads around your house. Vary your exercise.
  • Try something that demands your full attention, like almost any competitive sport or yoga.
  • Even 10 minutes of high intensity exercise will reduce cravings.
  • Skipping rope jumping is good for when you need a quick fix to knock craving on the head: 10 minutes feels like 30 minutes biking.


Information from this article is taken from Spark! The Revolutionary New Science of Exercise and the Brain by John J. Ratey and Eric Hagerman.

2 Replies to “How to beat Addiction and Quit Smoking with Exercise”

  1. the skipping rope option is the best for me cu z within a short time I’m all fixed up. to be true jugging around everyday wont just cut it for me..

  2. Nice one! I wouldn’t say I’m a big skipper, but I have done it a few times – and am always amazed at what a good work out it is. I get ridiculously sweaty in about 5 minutes! Gross. Good luck 🙂

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