Benefits After You Stop Smoking

20 minutes:

Blood pressure and pulse return to normal

8 hours:

Nicotine and carbon monoxide levels in the blood are halved, oxygen levels in the blood return to normal

24 hours:

Carbon monoxide is eliminated from the body and the lungs start to clear out the build up of tar

48 hours:

There is no nicotine left in the body. Taste and smell are greatly improved

72 hours:

Breathing becomes easier, bronchial tubes begin to relax, energy levels increase

2 – 12 weeks:

Circulation improves, making walking and running a lot easier

3 – 9 months:

Coughs, wheezing and breathing problems improve as the lungs have room for up to 10% more oxygen

1 year:

Risk of heart attack is halved

10 years:

Risk of lung cancer is halved

10 years:

Risk of heart attack is at the same level as non-smokers

Medium to long-term:

Risk of developing lung cancer, other cancers, heart attack, stroke and chronic lung disease is reduced the sooner you stop smoking, the sooner your risk starts going down

Stopping smoking at any age increases your life expectancy, provided that you stop before the onset of serious disease. Even if you have developed a disease, you can benefit from stopping as your body will be under less strain and be able to fight it more easily

A smoker who has suffered from a heart attack can halve the risk of a second heart attack by stopping smoking

Ten years after quitting smoking an ex-smoker’s risk of lung cancer is reduced by 30 – 50% compared with that of a continuing smoker

Smokers who stop before the age of 35 have a life expectancy not significantly different from that of a non-smoker

Smokers who give up smoking between 65 and 74 years of age have a better life expectancy beyond 75 than those who continue to smoke

For your daily life

Reduces stress

Makes any physical activity easier

You don’t tire as quickly

Your sense of taste and smell improve

Your skin is improved

Other Great Benefits

Better looking skin, eyes and hair

Within days of stopping smoking your hair won’t smell of stale smoke, your eyes will be less red and sore and your skin will be looking brighter as your circulation improves.

Improved fitness

Your energy levels will soon soar when you quit smoking, making it easier to run for the bus or play sports with your friends.

A better sense of taste

Rediscover the taste of your favorite foods as your taste buds kick back in after you give up smoking!

More time

It takes about 10 minutes to smoke a cigarette so a 10-a-day smoker can save nearly 2 hours a day when they quit. That’s enough time to watch a new blockbuster at the cinema! Over the course of a year, you can claim back a month of lost time!

Improve confidence

Many smokers are shocked to find how quickly they get hooked on smoking. Stopping is a real achievement and can give you a real boost in confidence and self-esteem.

Better job prospects

Quitting can improve your chances of getting a new job as employers can employ only non-smokers if they wish. In many countries workplaces are already smoke-free and all enclosed workplaces will be smoke free soon. Now is a great chance to plan ahead and quit in time for the legislation.


Financial Cost of Smoking*

No of Cigarettes






Daily Cost






Weekly Cost






Monthly Cost






Yearly Cost






* Based on the average cost of £9 per 20 pack. Data from:

Stopping smoking isn’t about losing something, it’s about gaining a lot!
The benefits of stopping smoking soon start adding up…

Have you ever thought of using the same amount for a better choice?
1 day: a movie rental or a magazine
1 week: a CD to add to your music collection
1 month: a shopping spree or the monthly food bill
3 months: a few days in the sun or a weekend get-away
6 months: a holiday or some new furniture
1 year: a down payment on a car or the start of a savings account for a house

When you have quit smoking you have better health, and you are in control of your lifestyle, and last but not least better off financially. You can, for example, put your cigarette money in an “ashcash-box” and spoil yourself from time to time. Now you can afford a better holiday, a night out at a restaurant, some new clothes, a computer game or… You’ll also save money in other ways. Life, fire and car insurance can all be cheaper when you quit.

Anne Penman ©2019