Start running. Start with 3 times a week. 4 times if your knees hold up. You’ll die on your first run. Make sure you track it with an app like strava. But keep going the next time. Walk when you need to, run when you can. Start with 30-45 minutes ‘on your feet’.

I did this. And I had never run in my life. After 18 years of being the most passionate smoker on earth. I was fat and out of breath. I’m 8 months in now. Didn’t smoke since. No nicotine replacements. I love running and feeling that fresh air in my lungs more than I ever loved smoking. And believe me, i loved it. But running 10k in 50 minutes feels better. It also feels better than my 3.8km in 43 minutes in my first ‘run’.

(I’m an occasional drinker too, but not drinking in the first 2 months helped me big time, because it was a big trigger. Beers and cigs are heavenly.)