Most smokers want to quit to improve their health and wellbeing, as well as save some money.

Many make numerous attempts and after a number of years of trying, believe that it is too late for quitting to make a real difference.

The good news however, is that…

It’s never too late to quit

Regardless of how long you’ve been smoking for, or how many cigarettes you smoke per day, you will feel the benefits immediately.


After 20 minutes of not smoking, your heart rate and blood pressure drop.

After 12 hours, almost all of the nicotine is out of your bloodstream, and within 5 days of quitting all the nicotine by-products are gone.

Within a few days to a week, your sense of smell and taste improves. Foods that you thought tasted bland, will once again have some real flavour.

Within 2 to 3 months of quitting, your lung function will also improve. You will be able to walk up those stairs without feeling short of breath!

In as little as one year, your risk of having a heart attack has halved.

After 10 years, your risk of lung cancer has reduced.

The longer you remain smokefree, the risk of premature death and developing smoking related diseases continues to decline.

Many other benefits

Apart from the health benefits, there are many other benefits that you will also enjoy:

  • more money: a pack a day smoker who quits, can save over $13,000 a year
  • improved mental health: smokers who quit feel much better; their anxiety and depression is reduced and are much more happier and satisfied with life
  • improved self-esteem, confidence and pride for accomplishing such a feat
  • increased energy and vitality: more oxygen in your body, so you will feel fitter
  • strong sense of freedom: non-smokers no longer have to worry about their next cigarette and/or how they’re going to cope without smoking when out at a restaurant/pub, concert, or on a long haul flight. You will feel much more in control.

If you have decided to quit, focus on the benefits to help you stay on track, especially when you may be feeling tempted to go back to smoking.

Take one day at a time and think about the benefits you are gaining – you will start to feel and look good before you know it!

Remember that there are many people who have successfully quit smoking – with the right information and support you can too.

If you’re ready to have another go, but are struggling to cope with withdrawal and cravings, these 10 tips can help.

Until next time wishing you all great health and wellbeing, and a smokefree life!

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Reference: Scollo, MM and Winstanley, MH. Tobacco in Australia: Facts and issues. Melbourne: Cancer Council Victoria; 2019. Available from