Atrial fibrillation (Afib) is a heart rhythm disorder that can lead to serious complications. Fortunately, regular exercise is an effective way to reduce the risk of Afib. Incorporating these 5 proven workouts into your routine can enhance heart health.
1. Aerobic Exercises
Aerobic exercises, such as walking, jogging, and swimming, increase your heart rate and improve cardiovascular endurance. Studies show that engaging in at least 150 minutes of moderate-intensity aerobic activity per week significantly lowers Afib risk.
2. Strength Training
Strength training builds muscle mass and improves overall metabolic health. Engaging in resistance exercises at least twice a week helps enhance heart health and reduce the risk of Afib. These exercises control weight, improve insulin sensitivity, and support cardiovascular resilience.
3. Yoga and Mindfulness Practices
Yoga combines physical postures with breathing techniques to reduce stress and promote heart health. Research shows that yoga can lower anxiety and decrease Afib episodes. The calming effects of yoga help regulate the autonomic nervous system, reducing heart rhythm irregularities.
4. High-Intensity Interval Training (HIIT)
HIIT involves intense bursts of activity followed by rest. Moderate HIIT can improve cardiovascular fitness and reduce inflammation markers, helping reduce Afib risk. However, excessive high-intensity exercise may increase Afib in some individuals, so caution is key.
5. Tai Chi
Tai Chi is a low-impact workout that improves balance, flexibility, and heart health. Its slow, controlled movements and focus on deep breathing help reduce stress, regulate the autonomic nervous system, and lower the risk of Afib, according to research studies.