Health and fitness
Did you know that from the day you stop smoking, your health will start to improve? Deciding to quit for your health and fitness is one of the best reasons to stop smoking.
We’ve put together some key facts about the impact of smoking on your health and fitness - along with helpful advice for starting your smoke-free journey.
Health benefits of quitting smoking
Whatever your reasons for quitting, there are positive changes waiting for you on your quit journey.
The moment you quit smoking, you will begin to experience positive changes that will continue for years to come. The ongoing benefits for your physical health can be amazing.
Health improvements over time
You'll start to notice health benefits within just 20 minutes of stopping smoking. The longer you stay quit, the more benefits you'll experience. The timeline below outlines the ways your health can improve when you quit.
Time since quitting
20 minutes
- Your resting heart rate has already reduced.
12 hours
- The carbon monoxide level in your blood has dramatically decreased.
- Oxygen levels in your blood have improved.
2-12 weeks
- Your circulation is better.
- You find exercise much easier.
- Your lung function has improved.
1–9 months
- You now cough less and have fewer instances of shortness of breath.
1 year
- Your risk of coronary heart disease is now about half that of someone who continues to smoke.
5 years
- You have a much lower risk of mouth, throat and oesophagus cancer.
- Your risk of stroke has significantly reduced.
10 years
- Your risk of lung cancer is less than half that of someone who continues to smoke.
- You have less risk of developing bladder, kidney or pancreatic cancer.
15 years
- Your risk of coronary heart disease and death is about the same as someone who has never smoked.
Quitting at different ages
No matter what age you are when you quit smoking, your body has a remarkable ability to heal when you give it the chance. Quitting can make a big difference to your future.
Here’s what happens if you quit smoking by…
30 years of age
- Your life expectancy is similar to that of someone who has never smoked
40 years of age
- You avoid around 90% of the risk of dying early.
- You add 9 years to your life compared to people who continue to smoke.
50 years of age
- You reduce your risk of dying early by around 50%.
- You add 6 years to your life compared to people who continue to smoke.
60 years of age
- You gain around 3 years of extra life compared to people who continue to smoke
- You reduce your risk of getting lung cancer by approximately 50% compared to people who continue to smoke
Fitness benefits of quitting smoking
Quitting smoking is a great way to improve your physical health. From the moment you quit smoking, the tiny lung hairs called cilia will regain their ability to do their job of clearing mucous and other debris, and your lung function will start to improve.
A few months after you quit, you’ll notice all sorts of positive changes – such as a reduction in coughing and wheezing, and improved breathing. You’ll also have a reduced risk of developing respiratory infections like bronchitis.
As you start to feel fitter and healthier, you’ll generally feel more active, and ready to start exercising more. Even better, exercise can help to reduce cravings and nicotine withdrawal symptoms such as stress, irritability and lack of concentration.
When to start exercising
When to start increasing your level of physical activity is totally up to you. You might decide to start exercising before you quit smoking.
It’s best to discuss your exercise plans with your doctor, to make sure the level of physical activity you’re taking up is right for you.
In the beginning, try to do at least half an hour of moderate physical activity on most days.
Types of exercise
The great thing about exercise is that you can choose any kind of physical activity you feel comfortable with. Do whatever you enjoy!
If heading to the gym isn’t your cup of tea, try:
- Going for a walk with a friend
- Walking the dog – if you don’t have a dog, borrow your neighbour’s
- Taking the kids to the park
- Going for a swim
- Doing some gardening
- Going for a bike ride
- Dancing
Doing some form of activity is better than none at all, so choose something you enjoy and start getting active.
Did you know?
- Exercise releases natural ‘feel good’ chemicals in your brain.
- Physical activity may help to reduce withdrawal symptoms.
- Exercising can act as a distraction from cigarette cravings.
- A regular activity can help you to change your old smoking routines - rather than having a smoke after dinner, you could take your dog for a walk.
- Exercise doesn’t have to be expensive - and it can be fun.
Create a Quit plan that’s tailored to your health needs, offers ongoing support and helps you track your progress.