Physical tips - Smokes

Stop buying cigarettes. Cold turkey is typically the most effective way to be free from the tobacco addiction.
Start working out. Running, aerobics, or high-intensity weight lifting all boost a smoker's will to quit smoking.
Spend more time in no-smoking activities, with non-smokers. This will reduce the amount of "reinforcement" from those who don't choose life over addiction.
Make it a rule that nobody can smoke in your home and/or your car. Besides, smoking in these places damages them and lowers their value.
Pick a month and declare it "no smoking month." Resume smoking when the month is up. Three months later, stop smoking again--this time, for good.
Volunteer as an orderly at the local hospital, for 3 months. Ask to be assigned an area dedicated to smoking-related illnesses. This will definitely boost your motivation.
Visit your library and check out one "quit smoking" book, tape, or video every other week. The continual reinforcement and good ideas will help you win.

High Blood Pressure (Hypertension)
                                     Blood pressure is the result of two forces: from the heart as it pumps blood into the arteries and throughout the circulatory system, and the force of the arteries as they resist blood flow.
                                    Elevated blood pressure is harmful to the body because it causes the heart to work harder than normal, leaving both the heart and arteries more prone to injury. High blood pressure also increases the risk of heart attack, stroke, damage to the eyes, kidney failure, atherosclerosis and congestive heart failure. High blood pressure combined with other risks, such as obesity, smoking, high blood cholesterol or diabetes greatly increases the risk for heart attack or stroke.
                                   When high blood pressure persists without treatment, the heart must work harder to pump enough blood and oxygen to the body’s organs and tissues. When the heart is over-worked for extended periods of time, the heart tends to enlarge and weaken. Arteries also suffer from elevated blood pressure, becoming scarred, hardened and less elastic over time.
"The Silent Killer"
                                   High blood pressure is often termed the Silent Killer because it usually has no symptoms. Many people have high blood pressure for many years without knowing about it. The only way to find out if your blood pressure is elevated is to have your blood pressure checked.
Blood Pressure Readings
                                   When you have your blood pressure taken, what do the numbers mean? The higher number, or systolic pressure, represents the pressure exerted when the heart is beating. The lower number, or diastolic pressure, represents the pressure exerted when the heart is at rest between beats. The systolic pressure is always stated first. For example, a blood pressure reading of 120 over 80 (120/80) would mean that your systolic pressure is 122 mm Hg and your diastolic pressure is 80 mm Hg. (Blood pressure is measured in millimeters of mercury, or mm Hg).
Recommendations
                                   High blood pressure (hypertension) is defined as an adult having a systolic pressure of 140 mm Hg or higher and/or a diastolic pressure of 90 mm Hg or higher.

Blood Pressure	Systolic	Diastolic
Optimal	Less than 120	Less than 80
Normal	Less than 130	Less than 85
High Normal	130 - 139	85 - 89
Hypertension	140 or higher	90 or higher

Causes of High Blood Pressure
The cause of high blood pressure is largely unknown, although there are certain risk factors that increase an individual’s chance for developing high blood pressure:

Heredity
Race (African Americans are more likely to develop high blood pressure)
Males (men have a greater chance of developing high blood pressure than women until age 55. However, at over the age of 75, women are more likely to develop high blood pressure than men).
Sodium sensitivity (salt)
Obesity and overweight
Heavy alcohol consumption
Sedentary lifestyle
Diabetics or individuals with gout or kidney disease
Heredity (individuals whose parents had/have high blood pressure are more at risk)
Age (the older people get, the more prone to high blood pressure)
Some medications (always tell your doctor about every medication you are taking - some medications increase blood pressure, others may interfere with the effectiveness of antihypertensive drugs)

Treating High Blood Pressure
If you have high blood pressure, there is a great deal you can do to reduce it. You and your doctor can determine the most effective treatment for you. Treatment may include a low-fat, low-salt diet, losing weight, quitting smoking, reducing alcohol intake, and getting more exercise. In addition, many medications can be used to reduce and control your high blood pressure. With effective monitoring and treatment, you can help control your blood pressure and reduce your risk of stroke, kidney and heart failure and heart attack.