How to Exercise When You Have Atrial Fibrillation (AFib)

Atrial fibrillation (AFib), the most common type of irregular heart rhythm, can feel like a challenge when it comes to physical activity. However, staying active is one of the best ways to improve your heart health and reduce the risk of further complications. Senior Cardiac Nurse Philippa Hobson shares her top tips for exercising safely and effectively with AFib.

Can I Exercise If I Have AFib?

If you’ve been diagnosed with AFib, it’s natural to be concerned about whether exercise is safe. The good news is that physical activity usually won’t worsen your AFib, and with the right precautions, it can actually help improve your overall heart health and confidence.

• Paroxysmal AFib: If your AFib occurs in episodes (paroxysmal AFib), it’s best to exercise when you’re not experiencing an episode, as you may feel more breathless or experience chest discomfort during these times.
• Persistent AFib: If your AFib is constant (persistent AFib), you can still exercise regularly, as long as your heart rate is controlled, you’re stable on treatment, and you feel well. Always consult your doctor for tailored advice if you're unsure.

If you're feeling unwell because of AFib, it’s important to talk to your healthcare provider for specific exercise recommendations.

Will My Medication Affect My Ability to Exercise?

Certain medications, like beta blockers, can make you feel more tired or less energetic. While this might affect your stamina, staying active is still beneficial—even simple activities around the house can help.

If you’re taking blood thinners (anticoagulants), you should avoid contact sports, as you're more prone to bruising and bleeding in case of injury. Stick to activities that lower your risk of falls and accidents, such as walking, swimming, or yoga.

How to Exercise Safely with AFib

Experts recommend aiming for at least 150 minutes of moderate-intensity activity per week. This might sound like a lot, but you can break it down into shorter sessions throughout the week. Moderate-intensity activity means your heart rate and breathing increase, but you should still be able to have a conversation while exercising.

Since your pulse might be irregular, relying on heart rate monitors may not give an accurate reading of your workout intensity. Instead, focus on how you feel during the activity—if you get breathless quickly, lower the intensity.

Best Types of Exercise for AFib

Any exercise is good, but it’s important to find something that works for you. A brisk walk is a great option for almost everyone, and getting outside can benefit your mental and physical health.

• Warm-up and Cool-down: Because your heart rate may fluctuate quickly, you may experience shortness of breath, chest pain, or dizziness. To avoid these symptoms, always start slowly and gradually increase your pace. Similarly, cool down by reducing the intensity of your activity to help your breathing return to normal before stopping.
• Low-Impact Exercises: Low-impact exercises like walking, swimming, and cycling are great options. These activities allow you to get your heart pumping without putting too much strain on your body.

Final Thoughts

If you have AFib, exercising can seem intimidating, but it doesn’t have to be. Regular physical activity can help keep your heart healthy and improve your quality of life. If you're unsure where to start, always consult your doctor or specialist for personalized advice, and remember that any movement, no matter how small, is a step in the right direction.

Stay active, listen to your body, and take it one step at a time.