Image by Qfamily via Flickr.com Creative Commons License.

Wednesday was National No Smoking Day, a campaign that runs across the UK to encourage smokers to stop.

We all know that smoking has a big impact on our health but did you know how quickly giving up can improve your health?

Put out your last cigarette and here's your timeline to recovery:

• 20 minutes: blood pressure and pulse rate return to normal.
• 8 hours: nicotine and carbon monoxide levels in the blood are reduced by half and oxygen levels return to normal.
• 24 hours: carbon monoxide will be eliminated from the body; lungs start to clear out mucus and other smoking debris.
• 48 hours: there is no nicotine left in the body; the ability to taste and smell is greatly improved.
• 72 hours: breathing becomes easier; bronchial tubes begin to relax and energy levels increase.
• 2-12 weeks: circulation improves.
• 3-9 months: coughs, wheezing and breathing problems improve as lung function is increased by up to 10%.
• 1 year: risk of a heart attack falls to about half that of a smoker.
• 10 years: risk of lung cancer falls to half that of a smoker.
• 15 years: risk of heart attack falls to the same as someone who has never smoked.

Why not take this opportunity to give up the habit? You don't have to go through it alone – there are lots of resources out there.

For more information you can go to:

• Smokefree - from the NHS
• Advice from BUPA
• Advice from Cancer Research
• Quit - an independent charity helping smokers to stop
• DirectGov website

You can also get some extra support by calling our free Support Lines on 08000 562 561 (England), 0800 564 2270 (Scotland) or 08000 855 088 (Wales). Lines are open 24 hours a day, 7 days a week.