AFib: How Lifestyle Supports Healthy Heart Rhythm
What is AFib – and Why Is It Trending?
AFib (atrial fibrillation) is becoming more common than ever before, attracting a growing focus in public health. In this article we’ll dive into what AFib is, who’s at risk, and how lifestyle modifications, including exercise, can help.
AFib is an irregular, often rapid heart rhythm originating in the atria that disrupts blood flow and increases likelihood of clot formation. It often goes undiagnosed because symptoms can be mild or intermittent, yet it’s linked with higher risks of complications such as stroke and heart failure when untreated.
An aging global population, combined with improved detection – through wearables and routine screening – along with increased awareness of preventive heart health have combined to sharpen the focus on AFib.
There are three types of AFib
paroxysmal
persistent
chronic, or permanent
Paroxysmal AFib are episodes of AFib that occur occasionally and usually stop spontaneously. Episodes can last a few seconds, hours, or a few days before stopping and returning to normal sinus rhythm, which is the heart’s normal rhythm.
Persistent AFib is defined by an episode that lasts longer than 7 days. It doesn’t stop without treatment. Normal rhythm may be achieved with medications or electric shock treatment.
Chronic, or permanent, AFib may be ongoing for many years. Usually the decision has been made to not restore sinus rhythm, whether with medication or with electric shock therapy.
Progression from paroxysmal to permanent It’s not uncommon for you to develop persistent or chronic AFib if you’ve had paroxysmal AFib. Early recognition improves management and reduces stroke risk.
Who is at risk? (and why postmenopausal women?)
Certain factors make AFib more likely, including:
Age (risk rises significantly after 60)
High blood pressure
Obesity
Diabetes
Sleep apnea
Family history
Postmenopausal women represent a noteworthy group. Hormonal changes, along with stress and poor sleep patterns that often accompany menopause, are linked with increased incidence of irregular heart rhythms due to:
Loss of estrogen’s protective cardiovascular effects
Changes in body composition and insulin sensitivity
Higher likelihood of hypertension and inflammation
Women are also more likely than men to experience multiple cardiovascular risk factors that compound AFib risk, and symptoms in women may be subtler and under-recognized.
What are common causes and triggers?
AFib can stem from structural or electrical changes in the heart. Traditional causes include heart disease, high blood pressure, and metabolic conditions like obesity and diabetes, but lifestyle factors also play a role. Common triggers include:
Excess alcohol (“holiday heart”)
Chronic stress and nervous system imbalance
Poor sleep and untreated sleep apnea
Overtraining or sudden spikes in intense exercise
How lifestyle modifications can help
AFib is often influenced by modifiable factors including:
Dietary adjustments: Limit alcohol, caffeine, and sodium; stay hydrated.
Underlying conditions: Keep blood pressure, cholesterol, and weight within a healthy range.
Stress management: Breathing, mindfulness, recovery from over exertion/stimulation.
Sleep hygiene: Aim for 7-9 hours of quality sleep.
Moderate exercise: A cornerstone of managing healthy heart rhythms.
General exercise recommendations for AFib
Physical activity is not only safe for AFib but beneficial, when it’s appropriately scaled. While extreme endurance training (e.g. intense long-distance running) has been linked with higher AFib risk among certain athletes, for most people moderate activity remains protective.
Guidelines
Aerobic: Moderate-intensity aerobic exercise such as brisk walking, swimming, or cycling for about 150 minutes per week to improve cardiovascular health without overloading the heart. Use the “talk test” to determine your exercise level. Stay just below the pace at which you can carry on a conversation.
Flexibility & Balance: Yoga and Tai Chi, which help balance the autonomic nervous system.
Strength Training: Light weightlifting to build muscle without straining the heart.
The Bottom Line
AFib is a serious but manageable heart rhythm disorder. Lifestyle habits – including regular moderate exercise – play a powerful role in both preventing AFib onset and reducing symptoms in those already diagnosed.
Stay tuned for Part 2 of AFib: Exercise as a Cornerstone of AFib Management
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Disclaimer: The information presented in this article should not be construed as medical advice. It is not intended to replace consultation with your physician or healthcare provider.
For expert guidance on strength training techniques, step by step photos depicting how to perform the exercises, and a selection of well-rounded workouts please check out the book Strength Training Exercises for Women by Joan Pagano.