- 20 minutes after quitting

+ Your heart rate and blood pressure drop. (Effect of smoking on arterial stiffness and pulse pressure amplification, Mahmud A, Feely J. 2003. Hypertension:41:183)

- 12 hours after quitting

+ The carbon monoxide level in your blood drops to normal. (US Surgeon General's Report, 1988, p. 202)

- 2 weeks to 3 months after quitting

+ Your circulation improves and your lung function increases. (US Surgeon General's Report, 1990, pp.193, 194,196, 285, 323)

- 1 to 9 months after quitting

+ Coughing and shortness of breath decrease; cilia (tiny hair-like structures that move mucus out of the lungs) start to regain normal function in the lungs, increasing the ability to handle mucus, clean the lungs, and reduce the risk of infection. (US Surgeon General's Report, 1990, pp. 285-287, 304)

- 1 year after quitting

+ The excess risk of coronary heart disease is half that of a continuing smoker's. (US Surgeon General's Report, 2010, p. 359)

- 5 years after quitting

+ Risk of cancer of the mouth, throat, esophagus, and bladder are cut in half.

+ Cervical cancer risk falls to that of a non-smoker.

+ Stroke risk can fall to that of a non-smoker after 2-5 years (A Report of the Surgeon General: How Tobacco Smoke Causes Disease - The Biology and Behavioral Basis for Smoking-Attributable Disease Fact Sheet, 2010; Tobacco Control: Reversal of Risk After Quitting Smoking. IARC Handbooks of Cancer Prevention, Vol. 11. 2007, p 341)

- 10 years after quitting

+ The risk of dying from lung cancer is about half that of a person who is still smoking.

+ The risk of cancer of the larynx and pancreas decreases. (A Report of the Surgeon General: How Tobacco Smoke Causes Disease - The Biology and Behavioral Basis for Smoking Attributable Disease Fact Sheet, 2010; and US Surgeon General's Report, 1990, pp. vi, 155, 165)

- 15 years after quitting

+ The risk of coronary heart disease is that of a non-smoker's. (Tobacco Control: Reversal of Risk After Quitting Smoking. IARC Handbooks of Cancer Prevention, Vol. 11. 2007. p 11)

-  Some other benefites:

+ Breath smells better

+ Stained teeth get whiter

+ Bad smelling clothes and hair go away

+ Yellow fingers and fingernails disappear

+ Food tastes better

+ Sense of smell returns to normal

+ Everyday activities no longer leave them out of breath (such as climbing stairs or light housework)

+ Save money 

These are just a few of the benefits of quitting smoking for good. Quitting smoking lowers the risk of diabetes, lets blood vessels work better, and helps the heart and lungs.

Quitting while you are younger will reduce your health risks more, but quitting at any age can give back years of life that would be lost by continuing to smoke.