Tobacco is the only legally available consumer product which kills people when it is used entirely as intended. (Ash.org.uk)

Smoking is seriously damaging to your health. This is not new information; the dangers have been well publicised and government campaigns have highlighted the risks. But despite these awareness measures 12 million adults in the UK continue to smoke.

Perhaps what is more telling is that the latest statistics reveal that some 72 per cent of these smokers want to give up - mainly for health reasons.

Some of the many problems associated with smoking include:

• Lung cancer (9 out of 10 lung cancers are caused by smoking)
• Respiratory problems such as bronchitis, emphysema and asthma
• Damage to the blood vessels in your arms and legs
• Narrowing and hardening of your arteries
• Gum disease and fertility problems
• Increased risk of having a heart attack or stroke
• Cancers of the mouth, lips, tongue and throat
• Osteoporosis
• Aesthetic and cosmetic problems such as bad breath, cellulite, stained teeth and fingers and premature wrinkling.

Each year, around 114,000 smokers in the UK die as a result of smoking - thats 22% of all male deaths and 11% of all female deaths.

As an adult, it is your choice whether you smoke or not. However, as your health and well-being coach, we believe it’s really important to outline the risks and show you the benefits of quitting.

If you quit now, within 10-15 years of giving up, your risk of developing lung cancer is only slightly greater than someone who has never smoked.

If you think 10 years sounds a long time, here’s the great news: your body starts to reap the benefits of quitting just 20 minutes after your last puff!

So if you want to quit you’ll start to feel the benefits straight away - not to mention all that spare cash you’ll be able to spoil yourself with.

Fitbug can help you to monitor you’re your smoking habits through the My goals pages. Plus regular physical activity can help you to quit.

Not only will it help you to occupy your time, walking can reduce the stress that you may currently use cigarettes to deal, it can help to counteract any of the weight gain associated with quitting, and can even help reduce your nicotine cravings!

I WANT TO QUIT - WHERE DO I START?

1. Make a list
   
   The first thing you need to do is make a list of all the reasons why you want to stop smoking - from not wheezing when you walk up the stairs, to saving money it all counts.
   
   Next make a list of everything you will gain from giving up, such as better skin and a holiday with the money you’ll be saving! This will help you to focus on the benefits.



2. Set a date
   
   Much like any important occasion in your life, your decision to quit needs a date. This will help you to stick to your decision and will give you some control over the situation.



3. Get support
   
   We’re not going to lie to you: quitting smoking is not easy. So get yourself some support and when the going gets tough you’ll have the tools to support help you stay motivated. Visit http://www.givingupsmoking.co.uk or call the NHS quit smoking helpline on 0800 169 0 169 for advice and support.



4. Be prepared
   
   Make sure you are prepared for difficult and challenging situations, for example what will you do if you are out with other smokers? How will you calm down in a stressful situation?
   
   Thinking of ways to deal with these situations before you quit will help you to overcome them when they occur. Decide on some action points you can take in each situation and see it through.

Good luck, we just know you can do it!