Quit Smoking Timeline

The ex-smoker in you is beginning to emerge. For some people the change is dramatic. Here's what to expect.
One week of not smoking is an accomplishment. The level of carbon monoxide in your blood has dropped to normal, while the oxygen level in your blood has increased to normal. Now because your blood pressure and pulse have decreased your heart doesn't have to work so hard. You find that you can walk up hill or upstairs without becoming breathless. Your body is rewarding you. You probably have a new appreciation of the clean smell of your hair and clothes. Maybe you're beginning to notice that you don't like the smell of other people's cigarettes. You are starting to get a glimpse of the ex-smoker you are becoming.

Reward yourself. It isn't just nice, it actually reinforces your behavior and helps you stick with your quit.
Ignoring your urge to smoke and changing your smoking habits are big wins. Celebrate them! Your rewards don't have to be big or expensive, just something you'll really enjoy. Besides, you've got a week's worth of savings in your pocket — up to about $60 for some quitters. So remember to congratulate yourself for staying smoke-free. Here are a few thought-starters:

• Buy tickets to a concert or sporting event.
• Go out for dinner.
• Spend time doing what you really like — a hobby, sleeping late, playing your favorite sport.
• Buy a CD, magazine or book.
• See a movie.
• Have someone else do an errand or household chore.
• Buy new exercise or sporting equipment.

You've gone from being a smoker to someone who might want to be more active. Here's how to proceed.
With better lung function one week after quitting smoking, you may now be thinking of becoming even more active. Perhaps you'd like to attempt a brisk walk or even try to go out for a run. If tennis is your game, you wonder if you can play singles instead of doubles. Maybe you're ready for some full court with the guys. Consult your doctor and plan a program tailored to your age and physical condition. Start out slowly and make your goal to have fun.