Cigarette smoking is to blame 443,000 deaths each year in the United States.

The good news is that quitting today can result in immediate benefits to your circulation, not to mention adding years and years to your life.

If you’ve been smoking for a while, you might wonder if quitting’s even worth it. Maybe the cravings and nicotine withdrawal just turn you off to the whole idea. You wonder, “The damage is done, so does it really make a difference?”

Absolutely. Your body has an amazing ability to heal itself, and it happens quicker than you think — less than half an hour after you put out that last cigarette. And keep in mind, you’re more likely to succeed if you have a plan to handle those cravings, especially in the first few weeks.

20 Minutes

In less time than it takes to watch a sitcom, your body’s already getting better. After 20 minutes, your pulse and blood pressure start to drop back to normal. And your hands and feet warm up to their usual temperature.

8 Hours

By the end of a work day, you have half the amount of nicotine and carbon monoxide in your blood. Why does that matter? Carbon monoxide is a chemical in cigarettes, and it crowds out oxygen in your blood. That causes problems from your muscles to your brain because they don’t get the oxygen they need.

The infographic below explains more: