People with health problems who want to increase their physical activity or improve their condition through exercise often come to me for advice. There are many cases in which an illness makes it impossible to do that in the usual way, and one of them is atrial fibrillation.
How to exercise without upsetting the work of the heart and without harming yourself
Although a symptom such as palpitations can appear with other disorders too — neurological, hormonal, psychological — in this review we shall talk specifically about exercise, diet and recommendations on physical activity connected with disturbances in the work of the heart.
• Where to start? Counting the pulse, using apple and google apps.
• Pedal away or take up yoga? Choosing the exercises. • Not by exercise alone. What is best added to the diet and what is worth avoiding. • The moments when you have to stop. Symptoms and states.
Check your heart rate
First of all, you certainly do not have to exercise excessively hard to enjoy the benefits of physical activity in full. And keeping an eye on your heart rhythm will help you hold a safe pace during training.
Moderately intense physical activity is about 60 per cent of the maximum heart rate (HR). To measure your HR, place your index and middle fingers on the inside of your wrist, on the thumb side. You can also use the side of your neck to take your pulse. You can count your HR either over a full minute or by counting the pulse beats over 30 seconds and then multiplying the number you get by 2.
Here are a few things to bear in mind when checking your heart rate: The maximum number of heartbeats (pulse beats) is worked out by subtracting your age from 220. For example, if you are 40, your maximum heart rate will be 180 beats per minute.
A pulse matching moderate loads will be between 90 (180 × 0.5) and 126 (180 × 0.7) beats per minute.
These days there are plenty of fitness trackers available to help you keep an eye on your heart rate while training. These fitness trackers are usually worn on the wrist, like a watch (and they look like a watch too)). They can record detailed heart-rhythm statistics, which you can look through later in an app on your smartphone, tablet or home computer, and that will help you change or keep your training programme.
One of the most popular and best-known fitness tracker brands is “Fitbit”; besides that, companies such as Apple, Garmin and Samsung also sell fitness trackers. The choice is yours.
Starting the exercises
Before you start the exercises, be sure to stretch a little or take a short, calm walk for 8–10 minutes, so that your heart can adjust to the new activity. Do not forget to have a drink before you begin raising your level of activity.
Once you have warmed up a little, begin with exercises such as brisk walking, jogging or simply going for a walk, so as to start training without loading your heart. If you prefer to train at home or at a fitness centre, a treadmill, an exercise bike or the elliptical trainer will suit you best.
Begin the exercises with 3–5 minutes, to make sure that no feeling of dizziness or weakness comes up while you are under load. Once you are comfortable with the short intervals, gradually add 5–10 minutes to the exercise, until you feel you have reached a result in your training that satisfies you.
Working with light dumbbells can also be a good session. It will help to raise general muscle tone and to build endurance and strength without overloading the body or straining the heart.
The best sets of exercises are qigong, tai chi and yoga.
Diet
Foods that are good for the work of the heart will help you avoid palpitations and increase your physical activity. They include:
- fish and other foods high in omega-3 fatty acids;
- fruit and vegetables high in vitamins, potassium and beta-carotene;
- porridge oats, especially with berries, nuts and seeds added, for a normal level of protein and fibre in your body.
I should say a separate word about the necessary and irreplaceable minerals that improve the work of the heart and protect you from various illnesses.
These are magnesium and potassium.
Repeated and reliable studies prove that a low level of magnesium in the body can have a negative effect on the heart rhythm. You can get extra magnesium in your diet from these foods:
- nuts, especially almonds or cashews,
- peanuts and peanut butter,
- spinach,
- avocado,
- yoghurt…
A low level of potassium also increases the risk of developing arrhythmia.
The following can serve as sources for topping this mineral up in your body:
- avocado,
- bananas,
- apricots
- oranges,
- beetroot,
- tomatoes,
- prunes,
- courgettes…
On the other hand, some foods are (really) harmful for the work of your heart and can raise the level at which atrial fibrillation develops.
These include:
- foods high in fat, sodium and sugar;
- gluten;
- alcohol and caffeine;
- foods high in vitamin K;
- and… grapefruit.
And, in closing, about something important.
If chest pain has come on while you were exercising and does not ease off after a short break or rest, call 112 (03) or your local emergency number. Perhaps someone near you can quickly take you to the emergency department.
Other symptoms with which you must seek emergency help without delay:
- shortness of breath that does not go away;
- shooting pain in the arm;
- disorientation and difficulty thinking clearly;
- sudden weakness on one side of the body;
- slurred speech;
In cases where exercising causes you pain or discomfort, call your treating doctor or meet the specialist who drew up your training programme.
Take care and stay healthy!
