🫀 6 Types of Exercise That May Help If You Have Atrial Fibrillation (AFib)

Atrial fibrillation (AFib) is a common heart rhythm disorder that can cause palpitations, fatigue, and shortness of breath. While it may seem counterintuitive, regular physical activity can actually help manage AFib symptoms and improve heart health — as long as it’s done safely and under medical guidance.

Here are six types of exercise that are generally considered safe and beneficial for people with AFib, along with tips to maximize their effectiveness.

1. 🚶‍♂️ Walking

Walking is a low-impact, accessible form of cardio that helps improve circulation and heart function.

• Start with short walks (10–15 minutes) and gradually increase duration.

• Aim for a brisk pace that raises your heart rate without causing discomfort.

• Walking outdoors also boosts mood and reduces stress — both important for AFib management.

2. 🚴‍♀️ Cycling

Stationary or outdoor cycling offers a great cardiovascular workout without putting strain on joints.

• Use a heart rate monitor to stay within your target zone.

• Avoid high-intensity intervals unless cleared by your doctor.

• Indoor cycling classes can be modified for lower intensity.

3. 🧘 Yoga

Yoga promotes relaxation, flexibility, and stress reduction — all of which are beneficial for AFib.

• Focus on gentle styles like Hatha or restorative yoga.

• Avoid poses that require holding your breath or straining.

• Breathing exercises (pranayama) can help regulate heart rhythm and reduce anxiety.

4. 🏊 Swimming

Swimming provides full-body exercise with minimal impact on joints and muscles.

• Swim at a moderate pace and avoid breath-holding techniques.

• Water aerobics is a great alternative if lap swimming feels too intense.

• Always swim in supervised environments if you’re prone to dizziness or palpitations.

5. 🧘‍♂️ Tai Chi

Tai Chi combines slow, flowing movements with deep breathing and mental focus.

• It improves balance, coordination, and cardiovascular endurance.

• Studies show Tai Chi may help lower blood pressure and reduce AFib episodes.

• Ideal for older adults or those new to exercise.

6. 🏋️‍♂️ Light Strength Training

Resistance training helps maintain muscle mass and metabolic health.

• Use light weights or resistance bands.

• Focus on controlled movements and avoid breath-holding (Valsalva maneuver).

• Include exercises for major muscle groups 2–3 times per week.

🧠 Bonus Tips for Exercising Safely With AFib

• Consult your cardiologist before starting any new exercise program.

• Monitor your heart rate and symptoms during workouts.

• Stay hydrated and avoid exercising in extreme heat.

• Listen to your body — stop if you feel dizzy, lightheaded, or experience chest pain.

• Warm up and cool down properly to prevent sudden changes in heart rhythm.

🩺 Why Exercise Matters for AFib

Regular physical activity can:

• Improve cardiovascular efficiency

• Reduce blood pressure and cholesterol

• Enhance mood and reduce stress

• Support weight management

• Lower the frequency and severity of AFib episodes

Even small amounts of movement — like stretching or walking around the house — can make a difference. The key is consistency and moderation.