What happens when you replace a cigarette with a walk?

A few years back, I facilitated a program called Learn to Run for Smokers.

And yes, I often joked that I had to be careful not to say it backwards—Learn to Smoke for Runners!

But all jokes aside, this was a powerful program developed in Eastern Canada with one main goal: to show that physical activity is not only possible for individuals who smoke, but also deeply beneficial.

We took a scientific approach—measuring participants’ carbon monoxide (CO) levels before and after our walk-run sessions.

The results were striking.

CO levels dropped. ⬇️

Significantly.

And that measurable change became a clear visual of how movement directly impacts the body—and smoking behaviour.

But there was more to it than data.

We used physical activity as a behaviour substitute. When someone had the urge to step outside for a cigarette, we encouraged them to choose a short walk or a light jog instead.

One behaviour replaced another.

Over time, a few participants didn’t just reduce their smoking… they quit entirely.

Springtime is a season of renewal, and I notice it in my own routines.

As the sun rises earlier and the grass turns green again, I find myself spending less time in front of a screen and more time moving outdoors.

Streaming TV—my cozy winter habit—takes a backseat to walks, bike rides, and fresh air.

So I ask you: What habit could you gently replace this season?

What no-longer-needed behaviour could be swapped for one that nourishes your body and soul?
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If you’re looking for a fresh start to your morning routine, why not join us for Mindful Movement every Wednesday at 6:45 AM MST?

It’s 30 minutes of breath, reflection, and gentle movement—all designed to help you start your day with clarity and calm. Each week has a unique theme inspired by The Book of Awakening by Mark Nepo.

And honestly, there’s no better time to start.

Spring light can wake us up more easily than winter darkness ever could. It’s nature’s little nudge.

Small changes matter. One breath. One walk. One new routine.

Because just like our running smokers, swapping one behaviour for another can lead to big, life-changing results.

Ready to make a mindful swap?

Join us Wednesday mornings!

Your spring refresh starts here. 🌸

Stay well and happy moving,
Lisa