What's happening
Day 10 is the end of what the American Lung Association calls the toughest seven to 10 days. Cravings are often less frequent by now, but they can still be strong when they come. Everyone is different.
Exercise is a well-backed tool. Smokefree.gov says even short periods of physical activity, especially aerobic exercise, reduce the urge to smoke, and that the effect can last for some time after you stop moving.
You don't need a gym. Smokefree.gov says 10 minutes three times a day gives the same benefit as 30 minutes in one go.
What helps today
- Take a 10-minute brisk walk at a time you used to vape or smoke.
- Use stairs instead of the lift when an urge hits at work.
- Pick an activity you actually enjoy so you keep doing it.
- Plan two or three short bursts of movement into tomorrow.