Step up to good health.

According to recent medical reports, more than 60 percent of American adults participate in no form of regular exercise--and African Americans tend to move even less. Instead, we spend up to 15 hours a day "essentially immobile," working in front of our computer screens, commuting in our cars and, in our off-hours, sprawling on the couch or sitting in front of the television.

Yet exercise can be nature's wonder drug, especially when it comes to managing high blood pressure. In up to two thirds of patients with mild high blood pressure, exercising more led to decreases in blood pressure--averaging about 11 mm Hg (systolic blood pressure) and 9 mm Hg (diastolic blood pressure). In combination with medication, diet and other lifestyle changes, exercise is a key ingredient in controlling high blood pressure.

What form of exercise is best? The one that you like most. You want to choose an activity that you like so you will not become bored or burned out before you can form the exercise habit. Whether you run, walk, cycle or play ball, the important thing is to keep moving, and for that you must motivate yourself. If you have high blood pressure, you should strive for at least half an hour of exercise most days of the week. But you must get the green light from your doctor before you take off. Beginning an exercise program without discussing it first with your doctor can be dangerous.

Exercise and fitness don't only happen in the gym or on the Stairmaster. The key to success is to incorporate energetic movement into your lifestyle. Take the stairs. Walk halfway to work or back, or walk on your lunch hour. Play with your children or grandchildren--real outdoor games, not the video kind. Meet your friends on the courts or for long aimless walks instead of in a restaurant. Join one of the numerous "walks" for health causes so that you can support disease research while you walk off the pounds and lower your food pressure.

The buddy system Whatever your activity, make a contract with a friend that you will do it together, so you can motivate each other--not to mention engage in a little friendly rivalry. This way, when one of you just can't lace jogging at 8 a.m., your buddy will be there to egg you on.

Hang in there Don't get discouraged if you play hooky from your fitness regimen for a week or so. Get back on track and keep trying as many times as it takes. You are in the process of making new and better habits, which is deeply rewarding, but never easy.

Monitor your blood pressure

Taking your own blood pressure regularly is a good idea to create a long-term picture of changes in your blood pressure over time and your response to treatment. Talk to your doctor about self-monitoring. If he or she agrees to use it in your care, you will need to buy a blood pressure monitor.

You may find an electronic blood pressure cuff easier to use because it gives you an automatic digital or even a spoken reading, but the old-fashioned type with a stethoscope and gauge, called an aneroid unit, is the best model: It's more accurate and easier to maintain, and it's the least expensive type. But using an aneroid unit does require acquiring a little technique, so read the instructions to learn how and be sure to have your doctor check your technique during your next visit.

Don't forget, self-monitoring and mass screenings are no substitute for the more accurate monitoring and the individualized care that you can get from your doctor.

[Chart OMITTED]

EXERCISE YOUR OPTIONS

Activities that can help lower your blood pressure (BP)
and increase your fitness

                                                    Calories burned
Activity              Advantages                    (per half hour)(*)

Running (8 mph) and   Lowers BP; strengthens        Running: 519
Walking (2 mph)       legs, calves and hamstrings   Walking: 120

Bicycling (6 mph)     Lowers BP; strengthens        160
                      legs, calves and hamstrings

Aerobics              Lowers BP; builds             359
                      endurance, flexibility,
                      stamina and strength

Basketball            Lowers BP; increases          279
                      flexibility and
                      coordination

(*) Number of calories calculated for a 200-pound person.
Because individual metabolic rates vary, all numbers are approximate.