Quitting smoking benefits health in both the short and long term, with improvements starting within minutes and continuing for years. Key benefits

• Immediate physiological improvements: heart rate and blood pressure drop to normal within minutes; carbon monoxide in the blood returns to normal within about 12 hours, improving oxygen transport.

• Respiratory improvements: coughing and shortness of breath tend to decrease within weeks to months as lung function improves and airways clear mucus.

• Cardiovascular risk declines: risk of coronary heart disease drops significantly within the first year and continues to fall over time; after 5–10 years, stroke and certain cancers risks are notably reduced.

• Cancer risk reductions: long-term quitting lowers risks for several cancers (mouth, throat, esophagus, bladder, cervix, and lung) with substantial reductions over years of abstinence.

• Overall mortality and quality of life: quitting smoking is associated with lower premature death risk and improved physical and mental well-being, including better immune function and wound healing.

How these benefits unfold over time (highlights)

• Within days to weeks: senses of taste and smell return; circulation improves; breathing becomes easier; energy levels rise.

• Within 1 year: risk of coronary heart disease drops to about half that of ongoing smokers.

• Within 5 years: stroke risk and certain cancer risks decline; overall cancer risk continues to fall.

• Within 10 years: risk of lung cancer is substantially lower; other cancer risks also reduce further.

• Long term: many health benefits persist, and life expectancy approximates that of a non-smoker for many individuals depending on age and overall health.

Why this matters

• Quitting reduces the burden of respiratory illnesses (COPD exacerbations, bronchitis, pneumonia) and improves immune function, which can translate to fewer infections and better recovery from illnesses.

• Mental and emotional health can improve after the withdrawal phase, with reductions in anxiety and depressive symptoms for many people, contributing to overall well-being.

Evidence and sources

• National and health organization resources summarize these timelines and benefits, with consistent messages about rapid improvements and long-term risk reductions after quitting.