Quitting smoking is the single most effective thing clients can do to enhance the quality and length of their lives. Benefits are realized immediately - and identifying these benefits may enhance a client’s motivation to quit smoking.

 The following list outlines the many health benefits of quitting smoking. Nurses may choose to use this as a motivating tool for clients who are considering quitting smoking.

They may also ask clients to identify their own personal benefits of quitting smoking, like saving money, feeling good about themselves, or being a positive role-model for their children.

Benefits of Quitting Smoking:

Within 20 minutes of last cigarette:

• Blood pressure may drop to normal level
• Pulse rate drops to normal rate
• Body temperature of hands, feet increases to normal

Within 8 Hours:

• Carbon monoxide level in blood drops
• Oxygen level in blood increases

Within 24 Hours:

• May reduce chance of heart attack

Within 48 Hours:

• Nerve endings may regrow
• Ability to smell and taste enhanced

Within 72 Hours:

• Bronchial tubes relax; if undamaged, will make breathing easier
• Lung capacity increases

2 Weeks to 3 Months:

• Circulation improves
• Walking becomes easier
• Lung function may increase up to 20 percent

1 Month to 9 Months:

• Coughing, sinus congestion, fatigue, shortness of breath may decrease markedly over a number of weeks
• Potential for cilia to regrow in lungs, increasing ability to handle mucous, clean the lungs, and reduce infection

1 Year

• The risk of heart disease is reduced by half

2 Years:

• Cervical cancer risk reduced compared to continuing smokers
• Bladder cancer risk halved compared to continuing smokers

5 Years:

• Lung cancer death rate for average smoker (one pack a day) decreases from 137 per 100,000 to 72 per 100,000
• 5 to 15 years after quitting, stroke risk is reduced to that of someone who has never smoked

10 Years and Longer:

• Precancerous cells are replaced
• Risk of other cancers – such as those of the mouth, larynx, esophagus, bladder, kidney and pancreas decrease
• After long-term quitting the risk of death from Chronic Obstructive Pulmonary Disease is reduced compared to someone who continues to smoke

Time periods mentioned are to be taken as a general measure only and will naturally vary from individual to individual and are dependent upon length of habit and amount of cigarettes smoked.