I used to be a kean, regular runner and back in July 2020 I went running in extreme heat and didn’t feel as energised as normal and felt very lethargic and my heart rate showed readings of up to 208bpm and quite erratic. Again I just put this down to exhaustion. Anyway cutting a long story short, I felt sluggish for a few days and my ecg on Apple Watch alerted me to Afib. I got it checked and confirmed afib but it was continuous for a month until I had a successful cardioversion 2 months later. Since then (nearly 2 years have passed) I haven’t once converted back in afib and had sinus rhythm ever since. I have had moments of palpitations or the odd skipped beat but doctors put it down to anxiety for which I’m on medication for now.
lately I feel my anxiety had got better in the sense that I would be scared to exercise but after being afib free for a year and all my stats normal (bpm, blood pressure etc) I felt it time to join a gym and get fit as without exercise I have put on 11 kilos. But since joining the gym I’ve been twice now and I’ve been fine and worked myself quite hard. However later when I’m at home just relaxing I often think about things like will I have a heart attack or will something happen to me?? It’s horrible and it may sound weird to some but I think in my head that I’m gonna die and constantly worry about my heart. My resting heart rate is in the 50s which I’m told is excellent and my blood pressure averages around 120/75. How can I stop worrying and enjoy exercising again??
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Fondant
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You sound pretty much like me 35 years ago but in slightly better shape. My second afib episode wasn't for another 10 years and yours might not be either. I'd just do what you want to do, just keeping in mind that serious endurance sports like marathon training are associated with afib. Doesn't mean you shouldn't run marathons, but be aware. Only advice is if you do end up going into afib in the future, do not wait 2 months to be cardioverted. I would think that if you're in afib for 3 days, that would be when you want to be cardioverted.
Stop worrying. Easy to say hard to do I know but whilst your past puts you are greater than normal risk of AF (over exercise) provided that you are sensible and above all stay very well hydrated at all times there is no reason why you shouldn't do some gentle exercise to start with and build up gradually. Initially work to level where you can talk at the same time and see how that pans out.
Break that cycle and do a different form of moderate exercise - something new that you thought you would never do but quite fancied. Also focus on enjoying one day at a time...takes practice but is worth it.
I started back exercising by going to a Heart rehab course at out local gym where they re-introduce you to exercise slowly with supervision from a physio and cardio nurse - so your BP and heart rate are taken at intervals during the class. We then work up to sessions in the main gym at a lower cost with supervision from the gym personnel. It helped because like you I hadn't done any exercise other than walking for about 2 years. I wear a chest strap heart monitor and fit bit to make sure my heart rate doesn't go too high - and it rarely hits 130 and i find it quite easy to keep exercising at this level.
my first AF was in 1993 at age 30. I’ve kept exercising since and not stopping my football till I was 58. . Have a read of my response in earlier post to SixtyGirl. I’ve had heart checks every 4-5 years since including echo stress test to CT calcium scores to ensure there are no issues
My suggestion would be you consider working with a coach or therapist for a short time.
Alternatively look at reading "Navigating panic attacks" by Dr Rita Santos. This helps you understand your logical 'thinking' brain and your feelings of anxiety.
There are also lots of good Youtube vids on Anxiety and Fight or flight mechanism that is kicking in for u (probably)
it’s easy for people to stay stop worrying if they don’t have the kind of mind that is prone to anxiety . I recommend Dare by Barry McDonagh . They teach that thoughts are just thoughts not predictive or reality . You have to accept a bit of uncertainty, something will happen to all of us eventually . But in this moment you are ok . And if anything bad happens you will deal with it when it does not now .
Hey Fondant, just wanted to reach out and say “you aren’t alone.”
My AF journey started three years ago, I’m vagal paroxysmal and have never been triggered by exercise but by digestive issues, cold drinks, and swallowing food. I am 45 now. I used to love running but now I’m scared to ramp back up.
I’ve managed to keep AF in remission for the past 14 months with lifestyle changes (diet, avoid triggers, lower calcium, increase vitamin D, mindful of positions and bending, etc) and diltiazem but also I purposely detrained my heart hoping I can restart running from a more balanced body system.
Problem is, I am now too afraid to upset the relative calm. But also miserable (and now heavier) because I loved being active, running, lifting, finding physical limits, being silly and carefree with my kids (one time I triggered AF when I stood up and danced with my kiddo right after eating).
I’ve read this forum for a while now, these people are wonderful on here. They’ve helped me so much and they don’t even know it! (I’ve never posted). But parsing out the chances of getting back to a balanced approach to running after dealing with AF is difficult - are those people who have found blistering success around? So please know you aren’t alone in your worries and please let us know how you get along with the running so you can inspire those of us with the same challenges.
I also have exercise anxiety. I have been Afib free for 2 years after cardioversion from over exercising. I am cautious to this day. I walk only. I try a little faster at times and listen to my heart. Once I start to feel out of breath, I slow down, even when dancing!!
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