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The First Step

Updated: Oct 9, 2021

June 21, 2011. Written by Leila Ruth Novales

Those who think they have not time for bodily exercise will sooner or later have to find time for illness. 

~Edward Stanley



June 18, 2011 – Saturday


Brunch:  Boiled pork and vegetable dumplings, steamed broccoli with garlic (no salt)

Dinner:   Vegetable Salad with Balsamico Dressing, Fusilli in tomato sauce with sardines and sweet corn kernels

Physical Activity:  Walking; running after Ray and Mercy’s sons at the airport (seriously! LOL)

Medication:  Yes

Sleep:  8 hours

Positive Thoughts:  Looking forward to more time with my daughter.

Blood Pressure:  AM:  163/104    PM:  142/89


I’ve added a few other items that go with the action items from the National Heart, Lung, and Blood Institute.  Hopefully, this will keep me on track.  I need more physical activity and I definitely need to lose weight since losing about 16 pounds can lower blood pressure by 10 mm. I think I’m around 30 pounds. overweight.  So does this mean that if I lose 30 pounds, my blood pressure will go down by more than 10 mm? Hmmm…. very interesting…


Since I need more physical activity but cannot do jarring motions due to my bad knee and bad back, I’m going to stick with yoga and walking.  I need to get back on track with my yoga practice.  Besides helping physically, yoga also helps quiet and center the mind.  I think I should up my walking a notch.  I tend to leisurely walk now but I think I really need to set aside at least 30 minutes of brisk walking at least three times a week to get some kind of cardiovascular benefit.  A friend of mine has also suggested Qi Gong.  So there.  That’s my next objective.  To become more physically active.  Will I be able to do it?


Yes, of course!



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