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of medications required to obtain adequate control. Danshen (salvia miltiorrhiza; red sage):  This supplement is said to contain properties that promote blood circula- tion in the small blood vessel beds.  Unfortunately, there is little research to support this claim and, therefore,  dan- shen is not yet recommend- ed for the reduction of high blood pressure. EXERCISE Make regular aerobic exer- cise a part of your life. Regular exercise is reason- able advice for almost any- one.  For the person with high blood pressure, routine aerobic exercise such as walking, swimming or biking has been shown to reduce blood pressure by 5 to 10 mm of mercury (Hg) (26). There are several other ben- efits to routine exercise that likely indirectly reduce blood pressure, such as weight loss and stress reduction. Exercise releases endor- phins, which are body chemi- cals that can reduce pain and induce mild euphoria. Perhaps it is the euphoric effect that reduces emotional stress and, as a result, low- ers blood pressure.   While aerobic exercise is good for the patient with con- trolled hypertension, isometric exercise, such as lifting weights, may actually raise a person's blood pres- sure (27).  Therefore, vigor- ous weight lifting should be avoided.  This is not to be confused with mild to mod- erate weight lifting to improve muscle tone, which likely has little effect on blood pressure.  When lift- ing light weights for simple muscle toning it is important to breathe throughout the exercise and not hold the breath and bear down, which tends to increase blood pressure.    Before beginning an exer- cise program it is important that blood pressure is being adequately controlled and to consult a health care provider, as well.   An exer- cise prescription can pro- vide useful guidelines for exercise frequency, duration and target heart rate.   YOGA/TAI CHI/QI GONG Exercise and relaxation are a healthy combination. Yoga was developed in ancient India as a set of practices intended to inte- grate the mind, body and spirit.  Yoga has long been touted as beneficial to those who have or are at risk for cardiovascular disease. While there are many forms of yoga, Hatha yoga is the most commonly practiced form in the United States. There are three basic prac- tices in Hatha yoga.   • Asanas involves a variety of physical postures and exercises. • Pranayama comes from the Sanskrit word prana, which means "life energy," and ayam , which means "con- trol."  Pranayama is similar to the "qi" in ancient Chinese medicine.  By utilizing breathing exercises, pre- nayama attempts to remove the harmful effects of stress, toxins and improper diet.   • Dhyana, or meditation, is felt to have beneficial effects on the autonomic nervous system that regulates excitability within the body, as well as hemodynamic fac- tors such as blood pressure and heart rate.  

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