Your risk will gradually decrease with time as your

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quitting. Your risk will gradually decrease with time as your lungs recover. Quitting smoking reduces your risk for cancer, and your risk continues to decrease as long as you do not smoke. The benefit of quitting smoking is greater the younger you quit. 11 Even cutting down how much you smoke may reduce your risk (but not as much as quitting completely). In one study, cutting in half the number of cigarettes smoked each day significantly reduced the risk of getting lung cancer during a 5- to 10-year period. 12 Exercise. Aim for at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity. You can also do a combination of moderate and vigorous activity. Check with your doctor first if you aren't already exercising regularly. Start out slowly and continue adding more activity. Biking, swimming and walking are good choices. Add exercise throughout your day — park farther away from work and walk the rest of the way or take the stairs rather than the elevator. Strength training is also important. Try to do strength training exercises at least twice a week. 2
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