Does exercise really work

[Marymara]

Hi everyone, wondered any views on exercise and the heart. A bit scared to over do it.

[Paulbounce]

Hi Mary.

Sure it works with a caveat attached.

Moderation

Start off small. Maybe walk for 5 minutes a day to start and up it to 10 minutes after a week or so. Add another 5 minutes when you are comfortable with that.

The end target is 150 minutes a week split over 5 days.

Paul

Edit. Do it at your own pace - your body will let you know if you overdo it.

[Porageface]

In my non medical opinion, strenuous exercise is of no direct benefit in reducing the risk of further AF it you already have AF, and is potentially harmful if you have an enlarged left atrium.

That said, moderate exercise is good if you are overweight, have high blood pressure, or a family history of AF.

Exercise has an anti inflammatory effect and this helps in reducing your risk of vascular disease like angina.

A lot of members here got AF because of being exercise addicts. And a lot of those because of anxiety.

Fresh air and sunshine boosts my mood so I advocate that. I’m too old to start meditating!

So like Paul says, start gently and if it hurts stop. Walking and jogging are fine. Also if you can’t chat and jog, slow down

[Marymara in reply to Porageface]

I certainly won't be jogging, iv been walking for 25 mins 5 days a week for 3 weeks, find it some what hard it's not pleasure apart from being outside, I can walk a good pace on flat ground, not inclines, hard to know what's too much I'd rather not be doing it, but it does lower blood pressure.

[Ilovedogs12 in reply to Marymara]

I walk too and I find it does help. I don't go in for keeping up a brisk pace or anything like that, I usually do about half an hour to an hour most days and keep to an easy comfortable speed.

It can become a bit boring if you do the same route day after day, especially if you don't meet anyone for a short chat (everyone tends to chat or at least say hello around here).

It's good to explore, maybe try going down paths you haven't been down before, or getting the bus to somewhere new if you don't drive.

Or just put on headphones and listen to music or an audio book as you walk and you'll be back home before you know it.

[JezzaJezza in reply to Porageface]

Genuinely never too old to start meditation. I started at 55 and it has been transformational in managing the anxiety brought on by SVT and as a side effect of bisoprolol.

[Martharose03 in reply to Porageface]

Why is exercise not great if one has an enlarged left atrium?? In fact why does one have an enlarged left atrium??

[Porageface in reply to Martharose03]

Hi Martha

I think there are several important causes of an enlarged left atrium (LA) like high blood pressure and damage of the mitral and aortic valves.

But in the context of atrial fibrillation (AF), an enlarged LA is often a sign of a lifetime of intense exercise.

It reduces the chance of sustained success of ablation, and increases the chance that you will be refused ablation, depending on other factors like the degree of enlargement and whether you are overweight.

[Marymara in reply to Porageface]

I really think we should leave a lot of this to the doctors, My large atrium is down to AF, each case is different.

[Marymara in reply to Marymara]

Never run in my life

[OldGrit]

I enjoy exercise - cardio and weights - and I feel the benefits but there are some days I know that aren’t right so I leave it and walk instead …

I guess it’s know your limits … my body tells me and at present I’m in a good place with AF and A Flutter …

We are all different..

[Marymara in reply to OldGrit]

I have AF/Flutter, congenital PAPVR but consultant cardiologist says exercise no limits, but although my pace is reasonably I feel fatigued

[OldGrit in reply to Marymara]

I think the wise words of PaulBounce are so appropriate for many of us and the population in general … they were certainly true for me when I started the exercise route just over 2 years ago ..

[JayDJ]

It all depends on the severity of [your] Afib as there are many who are exercise intolerant. With that in mind and as others have said "listen to your body". The fact that others are achieving eg 25 minute walks has no bearing on you, as such you will have to listen to see what is applicable to you.

[OzJames]

for me and we are all different exercise is a saviour. I walk daily 5km at a brisk pace. I indoor cycle twice a week between 10-20km. I do reformer Pilates twice a week and paddle an ocean ski once a week. When I have a break from exercise ie. on long holiday my HR average increases. Also when regularly training I have virtually no ectopics when I’m at rest… ectopics can sometimes trigger AF. I am conscious of HR when it goes over 130 and usually pull back though I’ve hit 150- 160 with no issues it’s best to be on cautious side. Always check with cardiologist before you start exercise routine

[secondtry]

Moderation 🙏🙌😁

[JOY2THEWORLD49]

Hi

Well the Heart Specialist explained that your heart is a muscle. It needs to be stretched gently so some exertion is important.

He asked me what I did to exert myself.

I said I walk up my road, then down across sH10 to 4 square.

Then returning with a few groceries is a struggle. Steeper getting back up to the top of my road to walk down to home.

Good he said.

Now I play table tennis and get a sweat up. He will be happy.

But your body will tell you when you are pushing too much which might start your AF. He said don't do that.

Some use of your intelligence is necessary.

Any trouble here can be discussed with your specialist or a listening, caring Dr.

In my case of late symptoms of foggy vision, light headedness, verigo 180 degrees in closing eyes, having to stop walking after 20 yds.. After picking up a ppong ball I had to stop for 5 minutes as my head was not right.

I was on diltiazem 120mg AM CD and bisoprolol 2.5mg. I checked my BP. It was going too low 108/62 while testing using my arm monitor.

I cut the 2.5mg in half and bingo i felt so improved.

Mranwhile unbeknown to me my h/specialist said no to Sotalol but to stop the biso. So I was right in 1/2ing the med. In time I may test not having it but I am doing it 1 stage at a time.

A BB helps reduce my essential tremor. I will see how 1.2 pans out.

cheri jOY. 75. (NZ)

[Ilovedogs12 in reply to JOY2THEWORLD49]

I had similar problems when I was on Bisoprolol Joy, lightheaded etc and terrible fatigue. My cardiologist changed my medication to Diltiazem and it has made a huge difference. I'm back to my old self. The right medication is crucial.

[JOY2THEWORLD49 in reply to Ilovedogs12]

Hi

Since December 2021 my main med has been Diltizen 120mg CD AM for Heart Rate control.

I will let my new regime settle and then try not having the 1/2 1.25 Bisoprolol.

But it helps with my Essential tremor in left hand.

Diltiazem saved me from 186 and 156 bpms. Just for me and you a wonder med.

Thank you, JOY

[Paulbounce in reply to Ilovedogs12]

The right medication is crucial

👍👍👍

[Rainfern]

My EP prescribed 30 minutes brisk walk every day. That seems to do the trick for me. I also cycle when the weather is ok and with the help of a battery up hills! I’ve certainly modified my exercise since AF and continue to do so post-ablation. I see too many folk around obsessed with exercise and their fitbits and it doesn’t seem to make them any happier or live any longer!

[Porageface in reply to Rainfern]

To your last comment- spot on!

[Ppiman]

In most arrhythmias and AF, it's one or other of the two upper atria that is problematic and not the lower pumping chambers, the ventricles. For health the atrium is, by far and away, the lesser in importance, so exercise will be possible so long as the effect on the ventricles allows it. In fact, I guess it remains very important to continue with daily exercise such as walking, and including uphill walk in the routine to get the heart working well.

The ventricles don't get away scot free, of course, hence the high heart rate and palpitation feeling when the AF is happening, so exercise during an actual episode will entirely depend on the individual's response to their AF. If I exercise during an episode, I have to avoid fast walking or uphill walks as my ventricular rate will soon go above 180bpm which forces me to slow or stop and rest.

Steve

[oscarfox49]

I would say little but often and don't fear overdoing it but stop when you feel uncomfortable. After my AF caused stroke I had months I could barely walk up the garden path and became horribly sedentary as a result. Basically I was terrified about doing anything that made me feel ill and quickly my physical state got worse and worse until going up the stairs to bed was painful and difficult.

I then embarked on a very gradual program of exercise, and I started by walking down the path to the first tree on our lane (100 metres or so). The next day I added another 50 m to another landmark and kept doing this for weeks and finally months until I was walking a complete circuit of a kilometre or more every day. Ever since I have concentrated on walking more rapidly and climbing 40 metres up steep slopes every day, always within my limits, but it was incredible just how rapidly you can both improve your state of health and more important overcome your morbid fears.

Remember our bodies are designed to do this, and will respond to exercise in a good way. Just do little and often and keep adding to it until you feel more confident and your AF will likely improve at the same time.

[Jishuang44]

I play tennis 5 times a week, do long walks and have a weekly session of tai chi. I was told it was good to exercise as long as I pace myself and don’t overdo it. I definitely feel better with all the exercise.

[Dudtbin]

i walk our dogs twice a day usually for an hour each time. Sometimes slowly but if im with a friend we walk more quickly including hills, i get very breathless and sometimes have to stop but then carry on. As everyone says its how you feel and stay hydrated that affects me a lot.

[Mcgandy]

Everybody's condition is different, so take advice. All mine was that exercise is good. I have built up gradually thru the summer to 40 mile+ bike rides, tho I restrict to reasonably level terrain. and I hold back a bit compared to previous when it comes to pushing too hard.

But.. in my case nobody seems to really know how many of my symptoms were due to AF, and how many to "infectious excacerbation of asthma". My suspicion is that the asthma + infection triggered the AF, and my recovery is more to do with getting over that than to improving AF.

[Rosie1066]

I do cardiac rehab which is designed for us “Hearties”. I go regularly every week and find it very beneficial.

[Marymara in reply to Rosie1066]

Thanyou you for all your comments

[Trainspotter56 in reply to Rosie1066]

Thoroughly recommend looking into this, I attend a similar group - they are all over the country.

[Alphakiwi]

Tachycardia is really limiting my ability to excersise.The slightest effort puts me into 150bpm within a few minutes. Im hoping that pace and ablate will be at least part of the answer.?

[Sustainedvtach270]

When I had cardiac arrest when I was rapid afib almost 4 years ago, I was short breathed for a while. My wife made me get a big screen TV, I was agonizing on the couch flipping the channels and frequently flipping from Sinus to Afib. Now I am sinus 98% of the time. I walk 🚶‍♂️ 10,000 steps minimum every day, 20,000 steps on my days off and I have been swimming every day for the last 2 years. For those that are francophones or you can translate with the subtitles, watch French cardiologist Dr François Carré on youtube, he is a very strong advocate of physical activity! In the 1950s, we spent 4 to 5 hours on our feet every day! We are not made to be sedentary. Of course do it progressively and most important frequently. As Dr Carré explains, do you only brush your teeth on the week ends? Of course not every one is able to do much, just do at your own pace.

[Ellie-Ann]

I’m 77 and I’ve bought an all terrain rollator. Helps me walk better and there is a seat on it in case I need a rest. Helps prevent falls too. It’s so good to see the trees and to get outdoors even for a short while. Certainly helps mental health and aids exercise. Give it some thought. Money well spent.

[Shopgal67]

I’ve always been a walker and find it’s essential for my mental health, a good podcast and off I go . I average about 6 miles a day .

I also go to the gym and weight train but I don’t lift heavy just enough to keep me strong and healthy.

[Desertflowerchild]

To gain back fitness after my ablation, I have been using Hiroshi Nose's 3x3 protocol of interval walking training, which involves 3 minutes of walking basically as fast as I can and a 3 minute relaxed pace, repeated a minimum of 5 times for a total of 30 minutes. "Studies indicate people who did Interval Walking Training 4X a week for 3 months experienced significantly more improvement in their blood pressure, cholesterol, glucose, leg strength, and aerobic capacity than those who did continuous, moderate-intensity walking. " Studies also show interval walking can be good for bone mineral density, which is another of my concerns.

Doing the interval walking, when I get to it, is always after I take my giant schnauzer for a walk and I take him for a walk every single day. Due to his own health issues, he goes very slowly and even lies down for a couple of rests during a 1 mile walk. So, with him, I will use Tanaka's slow jogging, another protocol from Japan - one for which I have not seen any health studies. However, slow jogging keeps me warmer than walking and pausing on freezing mornings when out on walks with my health impaired giant schnauzer.

[Ossie7 in reply to Desertflowerchild]

Very interesting reply Desertflowerchild . I too walk my Lhasa apso daily but at times his pace is so slow so I’m going to try your slow jogging . Also the interval walking . Thank you .