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If you are a smoker, the best piece of fitness advice someone can give you is to quit. Surprisingly, the benefits of quitting smoking happen immediately. For example, 20 minutes after your final cigarette, your blood pressure and pulse rate will drop and the body temperature in your hands and feet will increase. After eight hours, the carbon monoxide level in your blood will drop towards normal, while the oxygen level in your blood will increase to normal. When you've made it to 24 hours without a cigarette, your chance of a heart attack has already begun to decrease. At 48 hours, you start to re-grow the nerve endings that have been damaged by smoking and your ability to smell and taste begins to improve.
Between the periods of two weeks to three months without a cigarette, you will start to notice that your circulation is improving. You will be coughing less, and you will have less of a tendency towards sinus infections. Shortness of breath will gradually disappear, which means that you will actually enjoy your aerobic workouts.
Hopefully, this has motivated you to substitute your smoking habit with your new exercise habit!