Atrial fibrillation is a major risk factor for stroke; A-fib is a dangerous condition and you may not even know you have it.
Can exercise actually lower the risk of this heart arrhythmia?
And if so, just how much, and how should the exercise be done?
A study led by researchers at NYU Langone Health reveals that adding just one extra hour of physical activity each week could lower the risk by 11%.
This research, which used data from over 6,000 participants across the U.S., provides strong evidence that staying active can help protect against this kind of heart disease (as well as other forms), even in modest amounts.
What is A-fib?
Atrial fibrillation occurs when the heart’s upper chambers beat rapidly and irregularly, disrupting the heart’s normal rhythm.
If left untreated, it can increase the risk of stroke, heart failure and other serious cardiovascular problems.
Previous studies have suggested a link between exercise and a reduced risk of A-fib, but most of these studies relied on participants’ self-reported activity, which can be inaccurate.
The current study addresses this issue by using objective data collected from fitness trackers, specifically Fitbit devices, to measure activity levels in real-time.
Objective Data: Fitbit Tracks Activity Levels
Led by senior author Dr. Sean Heffron, a preventive cardiologist at NYU Langone Health, the study aimed to determine whether exercise could reduce the risk of A-fib by objectively tracking physical activity over an extended period.
The study’s strength lies in its use of data collected from Fitbit devices worn by participants for a full year.
Unlike previous research that relied on short-term activity monitoring or self-reports, this approach provided a more accurate and comprehensive look at participants’ daily exercise routines.
The researchers analyzed data from 6,086 adults who were part of the NIH All of Us program, which aims to gather health information from diverse populations.
These participants had agreed to link their Fitbit data with their electronic health records, allowing the team to track physical activity and subsequent diagnoses of atrial fibrillation over a period of five years.
The study controlled for various factors that could influence A-fib risk, including age, sex and history of high blood pressure.
The Benefits of Exercise: A Little Goes a Long Way
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The results of the study were clear: more physical activity was associated with a reduced risk of developing atrial fibrillation.
The researchers found that participants who averaged between 2.5 and five hours of moderate-to-vigorous physical activity per week had a 60% lower risk of developing A-fib compared to those who were less active.
Those who averaged more than five hours of physical activity each week saw an even greater reduction: 65%.
Dr. Heffron emphasizes that these benefits were achieved with relatively modest amounts of exercise.
You need not run marathons, for example, to help prevent A-fib.
Moderate-to-vigorous activities include brisk walking, cycling, swimming laps or jogging — activities that many people can easily incorporate into their daily routines.
Other forms of activity can also count towards lowering the risk: inline skating, snow shoeing, hiking, pickle ball and various fitness classes.
The Impact of Vigorous Exercise
The study also found that more intense physical activity provided even greater benefits.
Those who engaged in 30 minutes of vigorous exercise daily saw even lower rates of atrial fibrillation, as their heart health markers improved significantly.
However, while intense exercise did help buffer against A-fib risk, the study concluded that it could not fully counteract the harms of prolonged sitting.
This suggests that a combination of reducing sedentary time and increasing exercise is the most effective strategy for preventing heart disease.
Limitations and Future Research
Despite the strong associations found in the study, the authors caution that it does not prove that exercise alone directly prevents atrial fibrillation.
The researchers were not able to definitively determine the mechanisms behind this relationship, nor did they explore other factors — such as socioeconomic status or dietary habits — that might contribute to the reduced risk of A-fib.
Additionally, while the study provides valuable insights into the benefits of physical activity, it also highlighted that the sample population was not fully representative of the broader public. More research on a broader scale is planned.
But the bottom line of the study is clear: Increasing exercise, even in modest amounts, can have significant heart health benefits.
Interesting Ways to Get More Exercise
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Try dancing around the house to your favorite music — it’s a fun way to get your heart rate up.
Use short breaks at work to do quick bodyweight exercises, like squats, lunges or desk pushups.
If you enjoy nature, take a walk or hike during lunch breaks or on weekends, exploring nearby trails or parks.
Try activities like paddleboarding, rollerblading or even hula-hooping for a fun twist.
Join a sports league or take up a new hobby like rock climbing, swimming or martial arts to stay motivated.
Engaging in social exercise, such as group fitness classes or walking clubs, can add accountability and make working out more enjoyable.
Any of these activities will lower the risk of atrial fibrillation.
Lorra Garrick is a former personal trainer certified through the American Council on Exercise. At Bally Total Fitness she trained women and men of all ages for fat loss, muscle building, fitness and improved health.
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