Atrial Fibrillation (Afib) is an irregular heartbeat where the heart’s upper chambers (atria) beat chaotically and out of sync with the lower chambers (ventricles). This can lead to a rapid, irregular heart rhythm, causing symptoms such as fatigue, palpitations, shortness of breath, or dizziness. While Afib requires medical management, physical activity is generally possible and often beneficial. Exercise, with medical supervision, can be a valuable part of managing the condition.
Benefits of Physical Activity for Afib
Regular physical activity offers numerous advantages for individuals with Afib, contributing to overall well-being and improved heart health. Exercise can enhance cardiovascular function, helping the heart pump more efficiently. This improved efficiency can lead to a slower resting heart rate and lower blood pressure.
Physical activity also helps manage weight, which is an important factor in cardiovascular health and can influence Afib symptoms. Exercise helps reduce stress and anxiety by releasing endorphins, contributing to better mental well-being and potentially reducing Afib episodes. Engaging in regular physical activity can increase energy levels and stamina, improving the ability to perform daily tasks and enhance overall quality of life.
Key Considerations for Exercising Safely
Exercising with Afib requires careful attention to safety. Consulting a healthcare professional is a foundational step before beginning or modifying any routine. A doctor can help determine appropriate exercise levels, especially considering how Afib medications might affect heart rate or exercise tolerance. Medications like beta-blockers or calcium channel blockers can slow the heart rate, making traditional heart rate zone calculations less reliable for gauging intensity.
Monitoring symptoms during exercise is important, as your body’s signals provide information on how it is responding. Instead of solely relying on heart rate, the “talk test” is a practical way to gauge intensity: you should be able to carry on a conversation while exercising, but not sing. Staying well-hydrated before, during, and after physical activity is important, as dehydration can potentially trigger Afib episodes. Drink enough fluids, especially when exercising in hot or humid conditions.
Recommended Exercise Approaches
A balanced approach combining moderate-intensity aerobic activities and strength training is generally recommended for Afib. Aerobic exercises such as walking, swimming, cycling, or using an elliptical machine are beneficial as they elevate heart rate and breathing without excessive strain. Aim for at least 150 minutes per week of moderate-intensity activity, which can be broken into shorter sessions.
Strength training, using light weights or bodyweight, helps build muscle and strength, making daily activities easier and safer. Avoid straining or holding your breath during strength exercises. Incorporate warm-up periods before exercise and cool-down periods afterward to allow the heart and breathing to adjust gradually. While moderate activity is encouraged, high-intensity interval training (HIIT) or competitive sports may carry higher risks for some individuals and should be discussed with a doctor.
Recognizing When to Stop or Seek Help
Knowing when to stop exercising or seek medical attention is important for safety. If you experience symptoms such as chest pain or pressure, severe shortness of breath that does not resolve with rest, or fainting, stop exercising immediately and seek emergency medical help. These symptoms could indicate a serious underlying issue.
Other warning signs include dizziness, lightheadedness, unusual fatigue persisting after exercise, or a sudden change in heart rhythm or palpitations. If you experience these, stop your activity and rest. If symptoms do not subside or if you have any new or concerning symptoms after exercise, contact your doctor promptly for guidance.