The benefits of quitting smoking timeline:

20 MINUTES

* Blood pressure drops to normal
* Pulse rate drops to normal
* Body temperature of hands and feet increases to normal

8 HOURS

* Cabon monoxide levels in blood drops to normal
* Oxygen level in blood increases to normal

24 HOURS

* Chance of heart attack decreases

48 HOURS

* Nerve endings start regrowing
* Ability to smell and taste is enhanced

2 WEEKS TO  3 MONTHS

* Circulation Improves
* Walking becomes easier
* Lung function increases up to 30 percent

1 TO 9 MONTHS

* Coughing, Sinus Congestion, Fatique, and Shortness of Breath Decrease
* Cilia regrow in lungs, increasing their ability to handle mucus, clean the lungs, and reduce infection
* Body's overall energy increases

1 YEAR

* Excess risk of coronary heart disease is half that of a smoker

5 YEARS

* Lung cancer death rate for an average former smoker (one pack a day) decreases by almost half
* Stroke risk is reduced to that of a non smoker 5 to 15 years after quitting
* Risk of cancer of the mouth, throat, and esophagus is half that of a smoker

10 YEARS

* Lung cancer death rate is similar to that of a non smoker
* Precancerous cells are replaced
* Risk of cancer of the mouth, throat, esophagus , bladder, kidney, cervix, and pancreas decreases

15 YEARS

* Risk of coronary heart disease is that of a non smoker

Source: www.stqp.org

(Jack Witt is a Health and Fitness Coach providing In Home Personal Training, Personal Training at Private Fitness Centers in the North Hollywood, Burbank, Studio City, Sherman Oaks areas, as well as Worksite Health Programs, Corporate Wellness, Life Coaching Products, and Group Exercise Classes)