Stop smoking timeline

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Whether it's been hours or days since last cigarette, keep going! The benefits of stoping smoking begin just 20 minutes after your last cigarette and continue as you remain smoke-free over the coming weeks, months and years.


No matter where you are on your stop-smoking journey. It's
imporatant to take time to celebrate your achievement.

Read on to discover the changes that happen in your body within minutes, hours, days, weeks, and even years after your last cigarette with our stop-smoking timeline.


After 20 minutes : Your heart rate returns to normal. - After 8 hours : Oxygen levels return to normal and nicotine levels in your blood drop to more than half. - After 48 hours : There is no carbon monoxide or nicotine left in your body. Lungs start to clear out mucus and other smoking debris, and your sense of smell and taste improves. - After 72 hours : Breathing gets easier. Bronchial tubes start to relax and energy levels rise. - After 2-12 weeks : Your circulation improves. Walking and exercise is easier and your complexion is more radiant. - After 3-9 months : Lung function increases by up to 10%. Coughs, wheezing and breathing problems lessen. - After 1 year : Risk of heart disease is halved compared to someone who is still smoking. - After 10 years : Your chance of getting lung cancer is half that of a current smoker. - After 15 years : Your risk of having a heart attack or stroke is the same as that of someone who has never smoked.