In the Stanford University study, 30 percent of nearly 1,400 patients who came in for an X-ray of their cardiac arteries reported being sedentary with no lifetime recreational activity. Subsequent findings published online in the Journal of Vascular Surgery reveal that these individuals were nearly twice as likely to have clogged vessels in their legs as those who reported the most active lives.

More activity was more protective, but even light exercise, such as an evening stroll, was enough to protect the heart—and the legs—from problems later on, said Dr. John Cooke and his group.

So, get up and get moving! Walk, bike, or hike on local nature trails, in your neighborhood, or at the mall. Join a bocce or bowling league. Do some raking and weeding on nice days or offer to do yard work for others.

“Just get moving,” urges Dr. Tyler Cooper, CEO of Cooper Aerobics Enterprises in the July 2010 Post article “Get Out, Get Fit.” “Being active most days of the week in some form or fashion will really pay dividends in the long run.”

Tell us about your active lifestyle in the comments section below!

Exercise to Prevent Clogged Leg Arteries The Saturday Evening Post

Bone may look dry and dormant, but they are actually living tissue that can get stronger with the right kind of exercise. Research now shows that new bone cells develop in areas where muscles tug at bones and when body weight impacts the ground with more than usual force.

“The body is ever changing,” explains physical therapist Patrice Winter, M.S. “Exercise that ‘loads’ or puts extra pressure on bones causes new bone cells to grow—not as efficiently as when we were young, but enough to make a significant difference.”

Depending on your health and fitness level (and with your doctor’s permission), consider these exercises to help bones stay strong as you move through life.

Light Weights: To strengthen wrist bones, hold onto soup cans and move the joint in all directions. Instead of using soup cans, look around your home for bottles of dish or hand soap that fit easily in your hand. When empty, fill them with sand, or small pebbles from the yard.

Stair Climbing: If your balance is good, climbing stairs is a great way to build bones in the hips, legs, and feet. Going up and down stairs involves standing on one foot in order to move the other one, and will further improve balance and prevent potentially devastating falls.

Take 10, Three Times Daily: Everyone can do three 10-minute sets of exercises that are matched to their capabilities. Beginners can sit in a chair and kick their feet out, or use the soup cans to do arm (biceps) curls. When standing, lift the cans in front of the body or above the head. March in place.

Work up to 30 minutes, Five Days a Week: Most people can do Tai chi. Yoga practice ranges from gentle movements performed sitting in a chair to Hot Yoga that works every body system. Use common sense, and always adapt Tai chi and yoga positions to what is comfortable for you. Brisk walking, golfing, and dancing all provide full range of motion. Hiking puts more pressure on the body than walking on a paved surface, and using a walking stick loads bones of the upper body as well.

Know Your Start Zone: Remember, exercises to tone the bones must put more pressure on skeleton than do your everyday activities. But don’t do too much, too soon. Honor your body, and consider consulting a medically trained physical therapist to design a fitness plan that is safe and effective for you. For a nine-question quiz to assess your current level of motion, and to find a physical therapist near you, visit www.moveforwardpt.com.

Physical therapist Patrice Winter, M.S., is affiliated with the American Physical Therapy Association, the American Academy of Manipulative Physical Therapists, and George Mason University in Fairfax, Virginia.

Strong Bones for Life The Saturday Evening Post

“Use good S-E-N-S-E, an acronym for Start Exercise Nice and Slow, Every single time.

Step 1: Start easy. Walk a comfortable pace and time. Use a watch to time your walk. Work up to walking for ten minutes at a moderate pace, three times a week.

Step 2: Stick with it for one week.

Step 3: Now, walk for 11 minutes, 3 times a week.

Step 4: Continue increasing your walking time by 10 percent each week. The American College of Sports Medicine recommends getting 30 minutes of moderate exercise, five days a week. But the 30 minutes can be broken up into ten-minute segments.

Remember: Start Exercise Nice and Slow, Every single time. You can do it!”

Watch for a future Medical Update posting to find out what Davis thinks about trendy new fitness shoes.

Click here for information on finding shoes that make you want to walk!

Walk Your Way to Fitness The Saturday Evening Post

“Exercising outdoors frees the mind,” says Tyler Cooper, M.D., M.P.H., CEO of Cooper Aerobics Enterprises, Inc., and co-author of Start Strong, Finish Strong with his father, Dr. Kenneth Cooper. “Just get outside and start moving. Being active most days of the week in some form or fashion will really pay dividends in the long run.”

3 Steps to Shoes That Fit

Bad shoes can sideline the best walking program, warns health fitness specialist Kristen Davis.

“Impact forces from the ground travel up your legs,” she explains. “Proper shoes protect your feet and keep your knees and hips from hurting, too.”

Here is Davis’ game plan to find shoes that make you want to walk—and that’s the point, right?

Insist on Comfort

Try on different brands and styles and walk around in both shoes. Trained staff at 
a running store can test your gait and get you in 
the best shoe.

Return It

Check out the store’s return 
policy in case shoes no longer feel comfortable after walking two or three miles.

Set a Budget

Expect to spend $50 to $100 for walking shoes and to get a new pair every six months. “New Balance and Brooks have great walking shoes,” advises Davis.

Pick the Right Program

Outdoor fun should match your personality and fitness level. Consider these categories, then choose your favorites (after consulting your doctor, of course).

The Nature Lover: Plant a garden or flower bed. Spend extra time raking and weeding on especially nice days or offer to do yard work for others. Bike or hike on local nature trails, or plan a trip to state or federal parks.

The People Person: Set up a badminton net and arrange neighborhood games. Take a morning jog, lunchtime stroll, or evening walk with friends. Join a water exercise class or swim club at the local pool.

The Competitor: Train for a sprint triathlon (half-mile swim, 12-mile bike ride, and a 3.1-mile run); join a bocce or softball league; or devise a workout of lunges, push-ups, and squats utilizing outdoor railings and steps.

Start Small, Finish Stronger

Setting realistic goals and finding a fitness partner can help you stay motivated.

“The ideal goal is 30 minutes of exercise five times a week, but even three times a week adds years to a person’s life,” says Dr. Cooper. “Success breeds success, and any amount of exercise is better than none at all.”

Get Out, Get Fit The Saturday Evening Post

A: I am concerned about your symptoms during walking up a flight of stairs or on streets with an incline. At the very least, I would recommend you consult a cardiologist and undergo a stress test to see if any abnormalities are provoked.

What to Do When Walking Provokes Chest Pain The Saturday Evening Post