The benefits of quitting

The chances are, you already know the long term benefits of quitting smoking. Almost nine out of ten smokers (88 per cent) say that they want to quit because of the health benefits. What most people don’t know is that the health benefits of a smoke-free life can begin almost immediately.

After 20 minutes
Blood pressure and pulse rate return to normal.



After eight hours
Nicotine and carbon monoxide levels in the blood reduce by half and oxygen levels return to normal. Circulation also improves.



After 24 hours
By now all the carbon monoxide is completely eliminated from the body. The lungs start to clear out mucus and other smoking debris.



After 48 hours
There is no nicotine left in the body and the ability to taste and smell is greatly improved.



After 72 hours
Breathing becomes easier as the bronchial tubes begin to relax. Energy levels start to increase.



After three to nine months
Coughing, wheezing and breathing problems improve and lung function increases by up to 10 per cent.



After one year
Just one year after stopping, your risk of having a heart attack is about half that of a smoker.



After ten years
After stopping for ten years, the risk of lung cancer falls to about half that of a smoker.



After fifteen years
After stopping for fifteen years, an ex-smoker’s risk of having a heart attack falls to the same level as someone who has never smoked.


As your body starts to return to normal, you will also start to look and feel healthier. For example, your fitness will improve, you will have a clearer complexion and whiter teeth and your hair, skin and breath will no longer smell of tobacco smoke.

Longer term health benefits
In the longer term, if you stop smoking, you increase your chances of living a longer and healthier life and your risk of developing smoking-related diseases, such as cancer of the lung, upper respiratory tract, oesophagus, bladder, kidney, pancreas and stomach, coronary heart disease and chronic obstructive pulmonary disease (chronic bronchitis, emphysema) will all be reduced.