Join the mission, move Published May 30, 2006 By Col. Kim Neiman IMA to the 60th Medical Group Chief Nurse TRAVIS AIR FORCE BASE, Calif. -- As National High Blood Pressure Education Month comes to an end, people are encouraged to remember this year’s theme, “Prevent and Control High Blood Pressure: Mission Possible.” It’s easy to join the mission: just ask your doctor what your blood pressure numbers are, what they mean, and what you need to do to prevent or control this “silent killer.” High blood pressure currently affects one out of every three American adults. And although it has no signs or symptoms, uncontrolled high blood pressure can lead to heart disease, stroke and kidney disease — the first, third and ninth leading causes of death in the United States. The good news, though, is that it is possible to prevent high blood pressure and control it. Often simple lifestyle changes can do the trick. These include: 8 Losing weight, if necessary, and maintaining a healthy weight 8 Following a healthy eating plan 8 Eating less salt and sodium 8 Limiting alcohol consumption 8 Being physically active Physical activity is one of the most important things people can do to prevent or control high blood pressure. Just 30 minutes of moderate physical activity most days of the week will help. They can even divide the 30 minutes into shorter periods of at least 15 minutes each. Plus, people don’t have to go to a gym to get those 30 minutes. They can work them into their everyday activities. For example, take the stairs instead of an elevator or escalator when it’s practical. Park their car a little farther from where they’re going than usual. If they take public transportation, get off a stop early and walk the rest of the way. Here are some activities that will provide moderate exercise: 8 Brisk walking [at 3 to 4 miles an hour] 8 Cleaning house 8 Mowing the lawn or raking leaves 8 Bicycling [at a moderate speed of 10 miles per hour or less] 8 Dancing Most people don’t need to see a doctor before they start a moderate-level activity, but individuals should check it out with their doctor first if they: 8 Have heart trouble or have had a heart attack 8 Are older and not used to doing a moderate-level activity 8 Have a family history of heart disease at an early age 8 Have any other serious health problem So join the mission. Find out what your blood pressure numbers are and what they mean; then gradually work more physical activity into your life. It can save your life. For more information about how to prevent or control high blood pressure, visit the National Heart, Lung, and Blood Institute’s “Your Guide to Controlling High Blood Pressure” website at http://www.nhlbi.nih.gov/hbp/index.html and click on Prevention. For more information, contact the David Grant USAF Medical Center HOLDSS Clinic at 423-7867.