INPUT ARTICLE: Article: Exercise of all kinds can help treat your hypertension. Start working out for at least 30 minutes a day with aerobic exercise such as walking, jogging, or swimming. Try to add strength training into your routine twice a week as well. Check with your doctor about your exercise regimen if you have medical problems or are very overweight. You should shoot for at least five days of exercise a week, or three if you do more intense, 25 minute long exercises such as HIIT cardio. Even if you have to start small, try to at least walk for exercise everyday. You can build up to more elaborate exercise routines and activities. Find a buddy with whom to exercise. Whether it's a neighbor you treat as a walking buddy or your best friend whom you coerce into swimming laps with you, it's easier to consistently exercise when the exercise itself is a social activity. Try different exercises. As soon as you get bored with your routine, you're likely to quit. So the secret is never getting bored in the first place. Constantly think about what you could be doing to mix up your routine. Stress, anxiety, and depression can increase hypertension. Learn to manage and cope with stress to improve your emotional and physical health. Take time out of every day to do a relaxing, fun activity. This can be playing a game with family and friends, reading a book, watching your favorite TV show, going for a hike in your favorite location, or walking your dog. If your stress comes from your crazy schedule, learn to say no to activities that aren't a necessity. Give yourself time to rest each day and learn to manage your time better. If you feel like your anxiety and depression are not linked with hypertension or it is a major part of your life, speak to your healthcare professional. Smoking is one of the most common and avoidable contributing factors to cardiovascular death. It is bad for your overall health, especially that of your lungs and heart. The added chemicals in cigarettes cause increases in heart rate and vessel constriction, which transiently increased blood pressure. The effects of smoking can also last for years, even if you quit. Cigarette smoking also causes your arteries to stiffen over time, which doesn't go away right after you quit. Ask your doctor about ways to quit smoking, such as shots, medications, patches, pills, and group or individual therapy.

SUMMARY: Exercise more. Reduce your stress. Quit smoking.

In one sentence, describe what the following article is about: Prior to steaming, always wash your spinach. You want to make sure you get off any contaminants prior to consuming the plant. Place the spinach in a colander and run it under tap water until it's slightly damp. If you don't have a colander, you can simply add the spinach to a bowl and swish it around as you run water over it. Afterwards, you can pat the spinach dry with a clean paper towel. You don't need to get the spinach completely dry, but you should make sure it's not dripping wet. Do not add more than two tablespoons, as there will still be droplets of water on the spinach. Make sure you choose a saucepan that can contain all your spinach. You should not have to cram the spinach into the saucepan. A saucepan that's too small will cause your spinach to not cook evenly throughout. Set the saucepan over medium heat to cook your spinach. If you can't find a big enough saucepan, you may have to cook your spinach in two batches. You want to cook your spinach until it's just slightly wilted and soft. This generally takes around five minutes, but may take more or less depending on how much spinach you're cooking. Once your spinach is limp and bright green, you can remove the pan from the heat. You do not need to cover the spinach while it cooks. However, you should toss it with a pair of tongs to make sure it cooks evenly throughout. Use a slotted spoon to transfer the spinach to a colander. Gently shake the colander over the sink. This should dry out any excess water. If you want, add seasonings to the spinach. Some herbs and lemon juice taste good with steamed spinach. Steamed spinach can work great as a side dish to most meals, and may pair well with something like meat if you need a vegetable. Leftover spinach can be stored in the fridge.
Summary: Wash and dry the spinach. Pour two tablespoons of water into a medium saucepan. Add the spinach. Serve your spinach.

INPUT ARTICLE: Article: Distractions from classmates sitting in front of you can make it very difficult to pay attention in class and keep up with lessons. Choose a seat at the front of the classroom, where you can listen attentively to everything that your teacher says. Being up front will also put you on your teacher's radar, which will allow them to see you engaging with the lesson and may help you win you extra points with them. Being in front will also remove the temptation to pull out your phone, read something that isn't pertinent to the class, or zone out. If you can't move to the front of the class, ask your classmates to let you focus and to not talk to you during class. Absorb the most that you can during each lesson by taking notes in class. Instead of writing down every word your teacher says, listen attentively to pick up on the important details, such as names, dates, and places. Write short, simple sentences that include important keywords from the lesson. For instance, "Franz Ferdinand (archduke of Austria) was assassinated on June 28, 1914." Speaking up in class is an excellent way to show that you are keeping up with the course work and thinking about the material thoughtfully. Bring up points and questions that relate directly to the specific lesson or module your class is covering that week. Mention other students' ideas in a respectful way, either to agree or disagree, to show that you are fully engaged in the conversation. For example, say something like, "I agree with Andrea's point about global warming, and I think even more effort can be put into making a change." Try to think of questions that will spark further discussion. For instance, "How do you think Shakespeare's Romeo and Juliet might have been different if he had written the play in the age of social media?"

SUMMARY:
Sit at the front of the class. Take detailed notes. Take part in class discussions.