Believe it or not - the benefits to health start from within 20 minutes of you putting out your last cigarette. Your body will begin to repair the damage done through smoking almost immediately, kick-starting a series of beneficial health changes that continue for years.

20 minutes: Your blood pressure and pulse rate return to normal

8 hours: Oxygen levels in your blood return to normal.

24 hours: Carbon monoxide has been eliminated from your body. Your lungs start to clear out mucus and other smoking debris.

48 hours: There is no nicotine left in your body. Your ability to taste and smell is greatly improved.

72 hours: Breathing becomes easier. Your bronchial tubes begin to relax and your energy levels increase.

2-12 weeks: Circulation improves throughout the body, making walking and running a whole lot easier.

3-9 months: Coughs, wheezing and breathing problems get better as your lung function is increased by up to 10%.

5 years: Heart attack falls to about half that of a smoker.

10 years: Risk of lung cancer falls to half that of a smoker. Risk of heart attack falls to same as someone who has never smoked.