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MU Heart and Vascular Center

Healthy Living

How much exercise do I need to stay heart-healthy?

You should perform 30 minutes of moderate-intensity aerobic activity per day. 

What counts as aerobic activity?

Any activity that gets you breathing harder and your heart beating faster at a moderate intensity. Walking is a great aerobic activity, and probably the simplest way to start an exercise routine. It is easy, safe and free! Other options include cycling on a stationary or regular bike, swimming, jogging, and other aerobic machines such as elliptical machines and stair climbers.

How do I measure the intensity of my aerobic activity?

The talk test is a simple way to measure intensity. If you are able to sing a song during the activity, then you are doing low-intensity activity and should try to pick up the pace. If you are able to talk, but not sing, during the activity, then you are doing moderate-intensity activity. If you are only able to say a few words without pausing for a breath during the activity, then you are doing vigorous-intensity activity. The goal is to maintain a moderate level of intensity during aerobic activities. Another way of monitoring intensity is to determine your target heart rate. For moderate-intensity aerobic activity, your target heart rate should be between 50% and 70% of your maximum heart rate.  

The American Heart Association offers information, tools and resources to get started walking.

Fitting exercise into your routine

Thirty minutes per day can seem like a lot, but the good news is you can divide it up into two 15-minute sessions or three 10-minute sessions per day and still receive the heart-healthy benefits of aerobic activity. Any time of the day is a great time of the day to exercise. You just need to take into account your personal schedule and energy level. The main thing is to consistently make time for exercise. There are lots of ways to get the physical activity that you need; sometimes you just have to get creative!  Here are a few tips to incorporate exercise into your daily routine:

  • Use the stairs when possible.
  • Do yard work such as raking leaves, gardening and mowing (a riding lawn mower doesn't count).
  • Wash your car by hand.
  • Take the dog for a walk. Bring a friend along!
  • During work, take the long way to the restroom or mailroom.
  • Turn shopping into an aerobic activity by walking for 10 minutes straight in the mall before going into a store.
  • Play with your children or grandchildren for 30 minutes.
  • Park farther away at the store.

I’ve had a heart attack. Could cardiac rehabilitation benefit me?

University Hospital offers a cardiac and pulmonary rehabilitation program to help people with cardiovascular conditions. If you have had chest pain, a heart attack, open heart surgery, coronary angioplasty or stents, heart valve replacement, heart transplant, congestive heart failure or peripheral arterial disease, you may benefit from cardiac rehabilitation.

Schedule an Appointment

To schedule an appointment, contact:

Cardiology and Cardiovascular Medicine:
573-88-HEART
(573-884-3278)

Cardiothoracic Surgery: 
573-882-6955

Vascular Surgery: 
573-882-1308

Smart Super Bowl Snacking

Aftan Bryant

Aftan Bryant, RD, LD, CDE, a clinical dietitian for MU Health Care, enjoys helping people met their nutrition goals. She recommends the following recipe from the American Heart Association as a healthy alternative to traditional game day dishes.

If you attend a Super Bowl party, you may be faced with common snacks such as chips and dip, hot dogs, chili and pizza. Grazing on these foods is common – but it is easy to tweak traditional recipes to get healthier, lower calorie food on the table. This recipe for sweet potato nachos will give you a burst of vitamin A and fiber that you won’t find with traditional nachos, plus a significant decrease in fat and sodium.


Nachos

Sweet Potato Nachos
Serves 6

  • 3 medium sweet potatoes (about 2 pounds), makes about 6 cups of rounds
  • 1 Tbsp. olive oil
  • 1 tsp. chili powder
  • 1 tsp. garlic powder
  • 1 1/2 tsp. paprika
  • 1/3 cup black beans, drained, rinsed
  • 1/3 cup reduced-fat shredded cheddar cheese
  • 1/3 cup chopped tomato (1 plum tomato) or 1/3 cup no-salt-added, canned, diced tomatoes, drained, rinsed
  • 1/3 cup chopped avocado

Directions:

  1. Heat oven to 425°F. Cover the baking pans with foil and coat with nonstick cooking spray.
  2. Peel and slice the sweet potatoes thinly (about quarter-inch rounds). In a bowl, toss the rounds with olive oil, chili powder, garlic powder and paprika. Spread evenly on prepared pan or pans. Bake for 10 minutes, then flip the rounds with a spatula. Bake for another 5-10 minutes or until crisp.
  3. Remove the pan or pans from the oven and sprinkle beans and cheese on the sweet potatoes. Return to oven until cheese melts, about 2 minutes. Sprinkle with tomato and avocado. Serve.