Hi, We are told regularly, to take at least a 10 to 20 minute walk each day at a brisk rate (I am 70 years old) but I admit I dont walk that briskly because Im afraid my heart rate will go mad and wobble. When Im gardening if I get a bit puffed, I stop and wait. One of the first symptoms I have when going into AF is my fast heart rate and being breathless. Its a dillema, I want to help keep my limbs working reasonably well but dread it bringing on AF. Anyone with opinions or experience please.When IM donin
Pat
Written by
ruskin10
To view profiles and participate in discussions please or .
Hi pat I'm no expert but having AF myself and now doing an exercise video 3/4 times a week is start slowly, I was terrified when I first started but I listened to my body and stopped when I needed, start by walking slowly to the end of your road or as far as you feel comfortable, it's not a race just do things at your own pace and if you need to stop then stop, over time you will be able to walk that little bit further maybe that little bit further just listen to your body and only do as much as you can, im feeling much better for doing some exercise but it has taken me some months to get to this point and there are days when I don't feel right so I don't do any exercise, im sure there are other people on here who know more then me about AF and exercise, but that's how I did it, slowly and stop when u need to and if your having a bad day then give it a miss , hope this helps and good luck x
I think the briskness is suggested to get the heart going nicely and just short of puffed is my goal. If your heart makes you start to feel breathless when you don't go at a fair pace, then you may be going fast enough for you even if it is a slower step.
If it's nine in the morning I find can do better than at midday and much better than in the evening.
I think going slowly without stopping for 20 minutes is better than trying to go too fast and having pauses.
Walking a short distance three or four times may look silly but enables you to stop when you feel like it and is better than going further and then having to walk all the way back.
Hi Ruskin following a recent conversation with my GP, he stipulated for the walk to be beneficial it should be at a speed that puts up your heart rate up from the resting rate and makes you slightly out of breath. This did sound a bit strange to someone with PAF who is trying to avoid doing these things. However a bit of fast walking should not increase your heart rate to a very high level and exercise is important for Afibbers.
If you are not used to any exercise build up slowly and you can always keep a check on your pulse to see it is not getting too fast. You could also ask your GP who has your details what is a 'safe' heart rate for you.
I am 68 and walk at least 3 miles a day every day (3 walks a day) whatever the weather. I don't really bother about my heart rate and have waked (or staggered) during episodes of PAF. I have to take my dog out she needs the exercise so there is no choice for me.
I recommend the BHF (British Heart Foundation) sets of exercises which are graded for all levels of unfitness! starting with chair exercises. You will also find general advice on exercise.
I wonder if there can be a downward spiral, the more unfit you get the more likely you are to go into AF when effort is made and the less able you are to tolerate AF? I think I'll save that for a post sometime.....
For all the many years I suffered with PAF I continued to exercise as recommended whenever I was in NSR. I even regularly did an hour on a spinning bike at the gym
When I was in AF I was virtually unable to operate in many respects of normal living and in particular exercise was out of the question.
Earlier this year my PAF converted to Atrial Tachycardia and last week my EP was successful in returning me to NSR by carrying out a long and complex ablation procedure.
Now one week on I have been resting a lot of the time whilst gradually increasing my minimal exercise each day.
Because my Atrial Tachycardia was triggered when exercising I have written to my EP to clarify how best I should increase the exercise without any problems. I feel right now that I must still take everything step by step.
I will post any advice I am offered when and if I get it
A little and often - that's how I manage. Three walks a day on hilly and flat lanes, each about 20 minutes. When I feel strain, I wait a moment or two and resume. If I cannot talk and walk, then it's too much and I wait. Seems to work for me - so far.
During AF, walking to the bathroom was a major task, so I have no experience of exercise in AF.
Gardening is difficult on a sloped site but I limit any grass cutting to 20 to 30 minutes at a time. After diagnosis, I imprisoned myself with worries about my heart and 'what if's' and was 'careful' all the time. Now I think sod it and am aware of the need to live as normal a life as possible, without overdoing things as I'm 73, going on 40. 🙂
Enjoy your walks and garden, listen to your body and try not to worry yourself out of enjoyment.
I seem to be slightly unusual in so far as exercise (so far) has not been a trigger for my AF.
I often go the gym and go on the treadmill or X-Trainer and get my heart-rate upto 160-170 for anything between 20-40 minutes.
Once, I got a few ectopic beats, and so finished early. But given I go 3-4 times a week, this might easily have been down to the cups of tea I'd drunk earlier in the day.
About a quarter of my AFs are induced by exercise but my heart specialist insists I do to prevent heart deterioration. He gave me ideas as to how much exercise. Firstly it's all based on your HR which you need to measure. I use a chest band (fits just below my boobs) which transmits HR to a watch. You can get them on line or at sports shops. Then, work out your age related maximum HR (220 less your age, I'm 73 so my max is 147 bpm).
I then warm up for 10 mins at 60-70% (88-103 bpm). Then 10 mins at 70-80% (103-118 bpm). Then cool down for another 10 mins at 60-70%. Then relax with some water for 15-30 mins.
If you start to go into AF the chest band / watch will probably indicate it before you even know yourself. I go cycling (electric bike) and have found that idea works for me. If it's wet I use a treadmill to the same effect.
Like other forum members you'll need to start off at a lower level and build up your ability and confidence, but you really need to try. I know we're all different but there's lots of us going through exactly the same dilemma as yourself.
Am watching this post with interest. I am 68 and changed my beta blocker yesterday. Trying to get back to regular walking without palpitations when I climb hills. The fatigue of my previous med has turned me into a couch potato.
I find that a SUDDEN change in physical activity plays a part in inducing my AF. For example, I once did a quick sprint up a hill to escape from Spanish rain (!) and it came on immediately. Sometimes I only have to get out of bed in the night and it brings on an episode. I can't even lie down normally at bedtime, I have to lie down in increments!
So, what I find useful is to change my heart rate very gradually...I walk everyday unless the AF is so bad I'm short of breath just sitting. I start of with more of an amble, then gradually pick up the pace until it's a good brisk walk, then gradually slow down to an amble again when I'm near home. I'm lucky that our village is completely flat; if I'm out somewhere hilly or walking up stairs, I take it steady.
Maybe this approach would help?
Ruskin, I'm 83 and I use a wheeled walking frame with a seat; it allows me to do whatever distance I want, yet gives me something to sit on for a rest, and that means I can pace my walking as needed. I also use the frame as my shopping mule, hanging bags off the frame and storing the goodies in the basket under the seat. Think about getting one, you will find it a real Godsend. Cheers.
Content on HealthUnlocked does not replace the relationship between you and doctors or other healthcare professionals nor the advice you receive from them.
Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked.
following a recent conversation with my GP, he stipulated for the walk to be beneficial it should be at a speed that puts up your heart rate up from the resting rate and makes you slightly out of breath. This did sound a bit strange to someone with PAF who is trying to avoid doing these things. However a bit of fast walking should not increase your heart rate to a very high level and exercise is important for Afibbers. 
Fast heart rate.
AF & heart rate.
Low heart rate
Stethoscope to check heart rate
