Exercising for at least 30 minutes on most days of the week can quickly and substantially drop your blood pressure. You can get exercise through both athletic activities and common chores. Before increasing the amount of exercise you do in a day, you should ask your doctor for guidance. Increasing your physical activity too dramatically can actually put you at greater risk of heart attack or stroke. Power walking is one of the simplest exercises you can add to your routine. Walking at a brisk pace for 30 minutes can lower your blood pressure by nearly 8 mmHg. Other athletic activities you can try include volleyball, touch football, shooting baskets, bicycling, dancing, water aerobics, swimming, and jumping rope. Helpful chores include washing the car, washing windows and floors, gardening, raking leaves, shoveling snow, and walking up and down stairs. Slow, meditative breathing relaxes the body, causing it to produce more nitric oxide and fewer stress hormones. Nitric oxide opens up the blood vessels, thereby reducing your blood pressure. Stress hormones elevate renin, a kidney enzyme linked to high blood pressure. Take at least five minutes in the morning and five minutes to focus on inhaling deeply, taking deep "belly breaths" each time. For an even more pronounced effect on blood pressure, consider learning formal meditation, doing yoga, or trying Qigong or tai chi. Working over 40 hours per week increases your risk of developing high blood pressure. If you need to quickly lower your blood pressure, you should try shaving off a little time from your work schedule when possible. This is especially significant if your job is notably hectic or stressful. Stress hormones cause your blood vessels to constrict, which only makes it harder for your heart to pump blood through them. As a result, your blood pressure rises. Listening to soothing music for 30 minutes daily can help drop blood pressure, especially if done in conjunction with deep breathing techniques and hypertension medication. Choose soothing music, like classical, Celtic, or Indian music. After as little as one week, your systolic reading can drop. Nicotine is one culprit behind high blood pressure. If you smoke or are around people who smoke, cutting this from your life is one way to quickly drop your blood pressure. Smoking increases your blood pressure 10 mmHg or more up to an hour after you smoke. If you smoke continually, your blood pressure will be continually elevated. The same effect applies to people who are continually around smokers.
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One-sentence summary -- Set aside 30 minutes for moderate-level exercise. Take a deep breath. Reduce the number of hours you spend working. Listen to music. Quit smoking.

The basic version of Flipagram is available for free from the iTunes App Store and the Google Play Store. Once you've finished downloading, open the app. A welcome notification will appear. Click Yes or No whether you want to receive push notifications. This will allow you to access the photos you've uploaded to Instagram. You will be prompted to select photos or videos to add. You can choose from your Instagram photos or the photos stored on your device. Keep in mind that Instagram only supports 15-second video clips. This will show a list of all the images you've selected. If you selected Instagram photos, they will be downloaded. Downloading will take few seconds depending on how many photos you have selected. This will allow you to add more photos, such as photos from a different source than you originally picked. The Edit button is located to the right of the "+ Add" button. Double tap any photo to crop. Tap and hold to drag and drop photos to change their order. Tap photos to select other actions. Duplicate photos to emphasize moments on your Flipagram. Click the arrow button (located on the top right of the screen). The best way to make your slideshow pleasing to watch is to add a background sound. Click "Add Music" located in the bottom of the slideshow preview. Click "Choose Music Track" if you want to add music saved on your local disk. Choose "Sound Recorder" if you want to add narration or your own voice in your slideshow. If you don't have any music in your device, you can also download the music by selecting "Find Music." Remember not to exceed 15 seconds because Instagram will cut it. Make it enough or below the recommended time. The title is the text that will appear in the beginning of your slideshow. Choose from the fonts and color to change the style of the text to make it more appealing. You may want to review your slideshow first before finalizing to make sure you haven't missed anything. If you are satisfied with your slideshow, click the check button in the top right of the screen. A message will appear saying "Are you ready to finalize your Flipagram?" Hit yes to create. Flipagram will begin processing your images and audio to your slideshow! When the slideshow is created, you can now show it off to your followers by hitting the share button and clicking Instagram. Choose the start and end point of your video. Add filter if you want. Choose your cover. Add a description, location, or share it outside Instagram. Wait until Instagram uploads your slideshow, which may take longer than adding a photo, then you are done.
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One-sentence summary -- Download Flipagram. Run Flipagram on your device. Sign in with your Instagram account. Tap "Start" to create a new slideshow. Select a source for the photos. Tap each photo that you want to add. Tap the checkmark in the upper-right corner after selecting images. Tap "+ Add" to add photos from another source. Tap a photo and tap the "Edit" button to edit the picture. Tap the "Continue" button in the upper-right corner after editing. Add music from your file. Select the time duration of your slideshow. Add a title. Preview your slideshow. Finalize your Flipagram. Share your slideshow in Instagram.

Anyone can act heroic by recognizing when someone else is in need and taking action to help them. For example, if you see your neighbor struggling with shoveling snow from their driveway, offer to help. This might not seem like a significant gesture, but to your neighbor, who might be suffering from an illness or injury, you have acted heroic. Whether it's a friend, colleague, or family member, reaching out and supporting someone when they are in a rough place is a heroic act. For example, if you have a friend who is dealing with a divorce, offer to talk a weekly walk with her. Listen to her and be supportive. People around the world suffer from bullying each day. This can happen in a seventh-grade classroom or in a boardroom at a Fortune 500 company. No matter the venue, it is important to act heroic and take a stand if you witness someone being bullied. If you see someone being bullied at school, step in and say, "Jeremy, it's not okay that you're making fun of Liz." If you witness bullying at work, consider stepping in and reporting the behavior to your supervisor. Standing up against racism can help support the victim. It also can demonstrate to the perpetrator that their behavior is unacceptable; it can even stop the perpetrator from engaging in racist acts in the future. If you see racist behavior in public, say something. It can be as straightforward as asking, "Why don't you leave her alone?" If you don't feel safe, tell someone who might be able to help like a security guard or bus driver. If you witness racist behavior online, report it. If the perpetrator is a friend, say something like, "Your Facebook post is racist. It is not okay to make fun of someone because they are Asian American." Discrimination and harassment based on sex is unfortunately a regular occurrence. If you witness sexism, take a stand and speak up. You can act heroic by responding to sexism at work, at school, and in public. If your boss is making sexist comments about your co-worker, report the behavior to human resources or through the appropriate channels. You might also consider joining a community group or even participating in local politics. At the very least, stay up to date on local news, politics, and events to stay in the loop and learn about ways that you can help.
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One-sentence summary --
Notice when someone needs help. Support someone in need. Stand up to bullying. Take a stand against racism. Stand up to sexism. Get involved in your community.