Cigarette cravings in smokers can strike at any time, after a morning coffee, at the end of a long day at work, or while socialising with friends, and they are one of the biggest barriers to quitting smoking for good.
Researchers at Adelaide University in Australia have found that exercise can help reduce those cravings, with effects starting immediately and lasting up to 30 minutes.
Aerobic exercises, such as brisk walking, cycling or treadmill workouts, showed the most consistent benefits.
The 30-Minute Window
Lead author Ben Singh said the short-term effect is particularly useful because cravings often come in intense but brief bursts.“The 30-minute window is important because cravings often come in waves,” he told The Epoch Times.
“For many people trying to quit, the most difficult moments are short, high-risk periods where the urge to smoke becomes intense.
“If a brief bout of exercise can reduce craving intensity during that window, it may help someone get through the urge without smoking.”
The review found cravings fell immediately after exercise and remained lower for around half an hour, suggesting physical activity could be used as a practical, low-cost “in-the-moment” strategy.
Singh said exercise helps both psychologically and physiologically.
“Exercise can act as a distraction from the craving, improve mood, reduce stress, and provide a sense of control,” he said.
Barriers to Quitting
Smoking rates in Australia have fallen sharply since the 1990s. According to the Australian Institute of Health and Welfare, 8.3 percent of Australians smoke daily, a figure that has more than halved since 2001.Quit director Rachael Andersen said stress, social situations, and easy access to tobacco and vapes remain major hurdles
“Many people tell us that stress of work or family life, times of high socialising like weekends or holidays, and simply being around other people who smoke or vape may increase the chance of returning to smoking,” Andersen told The Epoch Times.
She also said recognising those triggers and planning for them could help people stay on track.
“For some people, that may mean keeping hands busy when out socialising, replacing smoking with a fresh mint, or changing up coffee breaks to end the association between coffee and a cigarette,” she said.
Singh said there was also a biological explanation for relapse, saying nicotine can rewire brain functioning, giving rise to symptoms that often peak during times of stress or routine cues—after meals, during breaks, or in social situations.
“Nicotine affects reward pathways in the brain, so when people stop smoking, they can experience strong cravings, withdrawal symptoms, irritability, low mood, poor sleep, and difficulty concentrating,” he said.
Another dimension to these challenges is the accessibility of tobacco.
“We’ve seen a proliferation of cheap, harmful tobacco, and vaping products sold illegally. Having so many shops selling tobacco reduces people’s resolve to quit or stay quit,” Andersen said, adding that the accessibility of tobacco products undermines public health efforts in tobacco control.
The Quit director also outlined financial barriers people face when accessing resources and therapies.
Exercise? Therapies? Or Both?
Singh stressed exercise should complement, not replace, proven treatments such as nicotine replacement therapy, prescription medications, and behavioural counselling.“Exercise is not a replacement for established smoking cessation supports, but it may be a useful tool that people can use alongside them, particularly during moments when cravings are strong,” he said.
“A practical message is that people trying to quit could use short bouts of accessible aerobic activity, such as brisk walking, when cravings arise. The best exercise is likely one that is safe, enjoyable and realistic enough for the person to repeat.”
“For some people, this involves an increase in physical activity or taking up a new hobby. It’s encouraging to read the emerging research demonstrating the benefits exercise can have during quitting,” she said.
