The NHS has issued an October reminder to thousands across the UK, noting that in as little as eight hours, people who quit smoking may start to feel benefits, even if they do not notice them. In two to 12 weeks, circulation improves significantly.
Ahead of Thursday, October 1, the health service posted on X: "#Stoptober is nearly here! October is the month when thousands of people decide to quit smoking and kick the habit for good!"
Smoking statistics and immediate health gains
Statistics from November 2025 by the ONS revealed "around 5.3 million people aged 18 years and over smoked cigarettes in the UK in 2024," while people "aged 25 to 34 years continued to have the highest proportion of current smokers in the UK in 2024."
The NHS has urged people to try to quit, writing that in just two to 12 weeks, "blood will be pumping through to your heart and muscles much better because your circulation will have improved." Additionally, eight hours without smoking means "your oxygen levels are recovering, and the harmful carbon monoxide level in your blood will have reduced by half."
Timeline of benefits after quitting
The NHS lists several milestones for those who stop smoking:
- After 20 minutes - Your pulse rate will already be starting to return to normal.
- After 48 hours - Your carbon monoxide levels have dropped to that of a non-smoker. Your lungs are clearing out mucus and your senses of taste and smell are improving.
- After 72 hours - If you notice that breathing feels easier, it's because your bronchial tubes have started to relax. Also your energy will be increasing.
- After three to nine months - Any coughs, wheezing or breathing problems will be improving as your lung function increases by up to 10%.
- After one year - Your risk of heart attack will have halved compared with a smoker's.
- After 10 years - Your risk of death from lung cancer will have halved compared with a smoker's.
Stoptober 2026 and how to take part
Stoptober is a campaign encouraging people to stay smoke-free for 28 days. If you hit that milestone, you are five times more likely to quit for good. The NHS says: "Let's quit smoking together."
In Scotland, local help is available from your local pharmacy and specialist stop smoking services. You can access 1-to-1, telephone and support sessions in your local area, either by appointment or on a drop-in basis. Venues may include GP practices, pharmacies, community centres, or hospitals. NHS Scotland provides a stop smoking support service called "Quit your Way" to help you on your quit journey.
For more information on support and how to quit, visit NHSinform.scot.
