This is from an interoffice email
You can see immediate benefits to your health as soon as you stop smoking. Within 20 minutes of quitting, your heart rate and blood pressure drop. After 12 hours, carbon monoxide levels in your blood drop to normal. After 2 weeks-3 months, your circulation improves and your lung function increases. After 1-9 months, coughing and shortness of breath decrease. After 1 year, excess risk of coronary heart disease is half that of a person who smokes. After 2-5 years, stroke risk can fall to that of a non-smoker. After 5 years, risk of cancer of the mouth, throat, esophagus, and bladder are cut in half and cervical cancer risk falls to that of a non-smoker. After 10 years, the risk of dying from lung cancer is about half that of a person who smokes. After 15 years, risk of coronary heart disease is that of a non-smoker. So make it your day to quit!
Quitting is hard, and of course the best method is to never start.