Living with atrial fibrillation, or AFib, can feel scary—especially when it comes to exercise. If your heart already beats irregularly, you might wonder if physical activity will make it worse. But here’s the truth: for most people with AFib, exercise is not only safe—it’s one of the best things you can do for your heart.
AFib is a condition where the upper chambers of the heart, called the atria, don’t beat the way they’re supposed to. Instead of pumping blood smoothly into the lower chambers, they start to flutter or quiver. This throws off the rhythm of the whole heart, and that can make you feel tired, dizzy, or short of breath. Some people feel their heart pounding or skipping beats, while others don’t feel any symptoms at all. AFib is common, especially as we age, and it raises the risk of stroke and other heart problems.
Because AFib affects the way the heart beats, it’s normal to feel nervous about pushing your body too hard. But exercise actually helps your heart beat better over time. It strengthens your heart muscle, improves blood flow, and helps your whole cardiovascular system work more efficiently. And when your heart and blood vessels are healthier, you’re less likely to have AFib episodes.
Research supports this. A major review of studies found that people with AFib who joined exercise-based rehab programs had fewer symptoms and fewer episodes. Their AFib didn’t last as long, either. In one study from Australia, people who followed a custom workout plan had twice the rate of AFib freedom—meaning they had no episodes for a whole year—compared to people who just got general advice about exercise. And for those who still had AFib, the symptoms were milder and didn’t last as long.
So how does exercise help? First, it reduces the stress on your heart. When you work out regularly, even at a moderate level, your heart doesn’t have to work as hard to do everyday tasks. This lowers your risk of complications. Exercise also helps regulate the systems in your body that affect heart rhythm, including your nervous system and your hormones. It improves how your body handles blood sugar, supports weight loss, and helps with sleep—all of which can reduce AFib episodes. If you have sleep apnea, which is common in people with AFib, regular exercise may also improve that condition.
One important way exercise helps is by changing how electricity flows through your heart. AFib starts when the electrical signals in your heart get out of control. Studies show that people who exercise regularly have healthier heart tissue and better electrical activity in the part of the heart where AFib begins. These improvements can make it less likely for the irregular rhythm to start in the first place.
Now, if you’ve heard that too much exercise can trigger AFib, you’re not wrong—but there’s more to the story. That higher risk mostly applies to elite athletes who push their bodies to the extreme, like cycling or running at very high intensity for hours every day. That level of training can lead to changes in the heart that raise the risk of AFib. But for most of us, regular moderate exercise is much more helpful than harmful.
Think of it like a U-shaped curve. Doing no exercise is bad for your heart. Doing too much—like elite-level endurance sports—can also be risky. But right in the middle, with regular, balanced movement, is where you get the most benefit.
If you’re new to exercise or haven’t worked out in a while, start slow. Try walking, biking, swimming, or using a stationary bike. Build up gradually. The goal is to reach at least 150 minutes per week of moderate exercise—about 30 minutes, five days a week. But even better results come from doing 210 minutes a week, or 30 minutes every day. In some cases, adding short bursts of higher-intensity effort, like a minute of brisk walking followed by a slower pace, can give your heart and lungs an extra boost. Just don’t overdo it, and always listen to your body.
A big mistake people make is doing too much all at once, especially after being inactive. If you sit all week and then push hard on the weekend—like running five miles or doing hours of yard work—that can put stress on your heart and trigger an episode. A little movement every day is far better than going all-in once or twice a week.
If you’ve had AFib for a while and are nervous about getting started, talk to your doctor first. They may want to check your heart rhythm, review your medications, or suggest a cardiac rehab program where exercise is supervised. But in many cases, if you feel okay and haven’t been told to avoid activity, you can safely begin with light exercise.
When you do get moving, pay attention to how you feel. Some shortness of breath and fatigue is normal when you start exercising. But if you feel chest pain, dizziness, or very short of breath, stop right away and let your doctor know. And if you’ve been prescribed medications like beta blockers to control your heart rate, they may affect how fast your heart beats during exercise—so don’t worry if your heart rate doesn’t get as high as someone else’s.
The most important thing is consistency. Find something you enjoy so you’ll stick with it. Dance, walk with a friend, play a sport, or join a group class. Make it part of your daily routine. Regular movement not only helps your heart but improves your mood, sleep, and overall quality of life.
Exercising with AFib won’t cure the condition, but it can make a big difference in how you feel and how often you experience symptoms. Combined with medications, healthy eating, managing your stress, and getting enough sleep, exercise is a key part of controlling AFib and keeping your heart strong.
So, if you’re living with AFib, don’t let fear stop you from moving. The more you move, the more control you have over your health. You don’t have to be perfect, and you don’t have to be fast. You just have to start—and keep going. One step at a time.