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Benefits Of Quitting Smoking

What are the benefits of quitting smoking?

The earlier you quit smoking, the more you’re likely to benefit.

But it’s never too late – because quitting will improve your health whatever your age and no matter how long you have smoked.

After 20 minutes
Pulse rate and blood pressure will be lowering to normal levels

After 4 hours
Oxygen levels return to normal, and carbon monoxide levels in the blood reduce by half.

After 48 hours
Carbon monoxide is almost eliminated from the body. Lungs start to clear out smoking debris. The ability to taste and smell improves.

After 72 hours
Breathing feels easier. Bronchial tubes begin to relax, and energy levels increase. Nicotine from smoking will now be removed from your body.

After 2-12 weeks
Circulation improves allowing your heart and muscles to work more efficiently.

After 3-9 months
Lung function increases by up to 10%, improving coughs, wheezing or breathing problems.

After 1 year
Risk of a heart attack reduces by half.

After 10 years
Risk of death from lung cancer falls by 50%. Risk of diabetes caused by smoking will be reduced to that of someone who never smoked.

After 15 years
Risk of a heart attack falls to the same as someone who has never smoked.


If you smoke, you get less oxygen to your heart, lungs and muscles. This reduces your physical fitness and ability to exercise.


Men and women who smoke are more likely to have fertility problems and take longer to conceive than non-smokers.

Pregnancy and Breastfeeding

Tobacco smoke contains poisonous chemicals that pass through the placenta into the baby’s blood. They slow the baby’s growth, affect development, and increase the chances of a miscarriage, premature birth or stillbirth. It’s never too late in pregnancy to stop, you and your baby will benefit as soon as you quit. Chemicals are also passed to baby via the breast milk.


Children are influenced to start smoking by exposure to it. A child in a family where parents or Grandparents smoke is up to three times more likely to become a smoker. Second-hand smoke affects everyone, but babies and children are put at risk of sudden and unexpected death in infancy (SUDI), respiratory/chest illnesses and infections, reduced lung function, middle ear disease and asthma attacks, and eye irritation. All of these are reduced from being in a smoke-free family.


Quitting smoking or any form of tobacco will be of great benefit to your bank account. On average, most people who quit smoking save around £250 per month. When a pack of cigarettes costs approximately £10, you can see how quickly this adds up.

Work out how much you could save with our savings calculator.