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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.

Cardiovascular Appointments

To schedule an appointment, contact:

Cardiovascular medicine:
573-88-HEART (573-884-3278)

Cardiothoracic surgery: 
573-882-6955

Vascular surgery: 
573-882-1308

Add Green to Your Brown Bag Lunch

Ashley Ritzo, RD, LDa clinical dietitian at MU Health Care, enjoys helping people meet their nutrition goals. She offers the following tips and recipe.

 

People often struggle with healthy eating habits at lunch time. The middle of the day can be a busy time if you’re working or running between multiple appointments. It can be easy to just buy lunch out. Meals from restaurants, however, tend to be much higher in saturated fat, sodium and calories than foods you prepare at home. The typical “brown bag” meal of a lunchmeat sandwich may not sound appealing when your stomach starts to growl, but with a little creativity you can bring a lunch from home that is healthy and delicious. For starters, try this salad with 1-2 Tablespoons of your favorite dressing or poppy seed dressing.


Healthy Living - SaladLunchtime Salad
Makes 1 serving

  • 4 cups mixed salad greens (the darker the color, the better)
  • ½ ounce reduced-fat Feta cheese
  • ½ small-medium avocado, diced
  • ½ small-medium pear, diced
  • 1 Tablespoon dried cranberries
  • 1-2 Tablespoons glazed walnuts
  • 2 ounces grilled chicken

Directions:

Place all salad ingredients in a food storage container except the dressing. Keep the dressing in a separate container until ready to eat. At lunch time, toss the salad with dressing and enjoy.