8 Easy Exercises You Can Do with Afib
Medically Reviewed By William C. Lloyd III, MD, FACS
Written By Jennifer Larson on June 10, 2021
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8 Easy Exercises You Can Do with AfibAtrial fibrillation affects at least 3 million people in the U.S., according to the American Heart Association, making it one of the most common kinds of heart arrhythmia.
But don’t let it deter you from exercising. You can definitely benefit from physical activity, as long as the activity you choose doesn’t generate an uncontrolled heart rhythm. Just consult your doctor and develop an exercise plan together that will suit your specific needs. Talk to your physician and try these Afib-safe exercises. -
WalkingOne of the best things about walking is the versatility that it offers. You can—and should—start with a short walk and then gradually build up to longer walks. You can also start slow and speed up when you’re ready. You can walk outdoors in your neighborhood or indoors at the mall or around a track. Be sure to wear comfortable, sturdy shoes.
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BikingOne of the great advantages of riding a bike is getting some aerobic exercise that’s good for your heart without also putting extra strain on your joints. Hop on a stationary bike at the gym, or take a spin around the neighborhood on a regular bike—and remember to wear that helmet. As with any activity, start slow and don’t push yourself too hard.
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SwimmingSwimming is another great low-impact, easy-on-the-joints activity that you can tailor to your own pace and ability. Grab a kickboard and paddle yourself through a few laps. Ask about lap-swim times at your neighborhood community or senior center, if you want some company or some inspiration from fellow swimmers.
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Strength TrainingBuilding your muscles will give you more endurance and help you navigate the tasks of daily living more easily. It will also help build bone density and reduce your risk of falling. You’ll want to rotate through exercises that work all your major muscle groups. Concentrate on good form and quality reps–not the amount of weight. Most of all, be careful. The Centers for Disease Control and Prevention (CDC) recommends that you start slowly and work to gradually increase your level of activity. The American College of Sports Medicine suggests working up to three strength-training sessions per week.
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YogaIt doesn’t count toward the 150 minutes of moderately intense exercise that the CDC recommends for most adults, but yoga offers many other benefits. Work on your balance and flexibility by practicing a series of poses. You’ll soon discover the positive impact it makes on all your other exercise activities. Yoga can also help you de-stress and feel calmer. The American Heart Association suggests that yoga can help lower your blood pressure and boost circulation too.
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DancingPick your favorite way to make your mark on the dance floor: ballroom dancing, salsa dancing, line dancing, maybe a little Zumba. Make sure you don’t overexert yourself while you’re groovin’ on the dance floor, though. If you’re self-conscious about dancing in front of others but want to try it anyway, get started by having your own personal dance party in the privacy of your own living room while following a DVD, televised workouts, or even YouTube exercise videos.
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GolfCardiologists often advise patients who need a cardiac devise like a pacemaker to avoid contact sports, which makes golf a good option. Leave the driving to the driving range, however, and opt for walking instead of riding in the cart. That way, you’ll get in some walking, which is great low-impact, cardiovascular exercise.
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TennisGrab your racquet and head out to the court with a pal to play a friendly match. Try to schedule your matches for days when the temperature and humidity are relatively mild, though, or book a time at an indoor court. And if you experience an uneven heart rhythm while you’re on the court, take a break and sit down to rest for a while.
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Know when to stop.If you are feeling light-headed or woozy, it’s time to stop. If you feel extremely fatigued or notice that you’re feeling some chest pain, call your physician immediately.
8 Easy Exercises You Can Do with Afib