Atrial fibrillation (AFib) is the most common type of heart arrhythmia, affecting millions of people worldwide. While various factors contribute to the development of AFib, new research highlights one powerful preventive measure—exercise.

A groundbreaking study from NYU Langone Health has revealed that even moderate physical activity can significantly reduce the risk of developing AFib. This blog explores the findings of the study, explains AFib and its symptoms, discusses the impact of gym exercise on heart health, and outlines additional ways to reduce the risk of AFib.

What the Study Says About AFib and Gym Exercise

Using objective data from fitness trackers, researchers found that as little as one hour of exercise per week can lower the risk of AFib by 11%. With increasing levels of physical activity, the protective benefits become even more pronounced.

Unlike previous studies that relied on self-reported exercise data, which can be unreliable, this new research used data from fitness wearables such as Fitbit. The study included over 6,000 participants from the All of Us Research Program, a National Institutes of Health initiative that collects extensive health and lifestyle data from diverse populations across the U.S. Participants were monitored for one year to establish their exercise habits and then followed for an additional five years to track AFib diagnoses.

The results were compelling:

Every additional hour of physical activity per week reduced AFib risk by 11%.
Participants who exercised between 30–150 minutes per week saw a 38% reduction in AFib risk.
Those engaging in 151–300 minutes of activity weekly experienced a 60% reduction in risk.
Individuals exceeding 300 minutes of exercise per week had a 65% lower chance of developing AFib.

These findings reinforce the idea that regular gym exercise plays a crucial role in heart health. The more you move, the more you protect your heart from AFib and other cardiovascular diseases.

What Is AFib?

Atrial fibrillation is a condition where the heart’s two upper chambers (the atria) beat irregularly and out of sync with the lower chambers. This irregular rhythm can lead to poor blood flow, increasing the risk of blood clots, stroke, and heart failure. While AFib can occur intermittently or persistently, it always requires medical attention due to its potential complications.

What Are the Symptoms of AFib?

AFib symptoms vary from person to person. Some individuals experience noticeable symptoms, while others may have the condition without realizing it. Common symptoms include:

Rapid or irregular heartbeat
Heart palpitations
Shortness of breath
Dizziness or lightheadedness
Fatigue
Chest pain

If left untreated, AFib can significantly increase the risk of severe cardiovascular events, making early detection and prevention crucial.

Can More Exercise Provide Even Greater Protection Against AFib and Other Heart Diseases?

The study suggests that increasing physical activity provides added protection against AFib. However, some may wonder if there’s a threshold where exercise becomes harmful. While extreme endurance athletes have been found to have a slightly increased risk of AFib, the average individual doesn’t need to worry about overexercising. The vast majority of people benefit greatly from regular moderate-to-vigorous physical activity.

Incorporating simple exercises into your routine, such as brisk walking, cycling, rowing, swimming, or even household chores, can significantly improve heart health. The key takeaway is that every bit of movement adds up. Even small bursts of activity throughout the day can collectively lower AFib risk and promote overall well-being.

What Kinds of Exercise Can Protect My Heart from AFib?

Engaging in various types of exercise can help reduce the risk of AFib and improve overall cardiovascular health. Some effective forms of exercise are listed below.

Aerobic Exercise: Activities such as brisk walking, jogging, cycling, climbing, and swimming help improve heart and lung function while reducing inflammation and stress.
Strength Training: Resistance exercises, including weightlifting and bodyweight exercises, enhance muscle strength and metabolism, supporting overall cardiovascular health.
Yoga and Pilates: These low-impact exercises promote flexibility, relaxation, and stress reduction, all of which can lower the risk of AFib.
High Intensity Interval Training (HIIT): Alternating between short bursts of high-intensity exercise and recovery periods can maximize cardiovascular benefits without excessive strain.
Daily Activities: Even non-exercise movement, such as gardening, cleaning, or taking the stairs, contributes to overall physical activity and heart health.

The key is consistency—engaging in physical activity regularly, even in small increments, can add up to significant health benefits over time.

What Else Can I Do to Prevent AFib?

Exercise is only one piece of the puzzle when it comes to AFib prevention. Other lifestyle changes can also play a significant role in reducing your risk. Here are some additional steps to consider.

Manage Blood Pressure and Cholesterol: High blood pressure and cholesterol levels are major risk factors for AFib and other heart diseases. Regular check-ups and a heart-healthy diet can help keep these numbers in check.
Maintain a Healthy Weight: Obesity is linked to a higher risk of AFib. Combining exercise with a balanced diet can support weight management and overall heart health.
Limit Alcohol and Caffeine Intake: Excessive alcohol and caffeine consumption can trigger AFib episodes in some individuals. Moderation is key.
Quit Smoking: Smoking damages blood vessels and increases the risk of cardiovascular diseases, including AFib. Quitting smoking can have immediate and long-term health benefits.
Prioritize Sleep: Poor sleep quality and sleep apnea have been linked to AFib. Aim for 7–9 hours of quality sleep per night and seek treatment for any sleep disorders.
Manage Stress: Chronic stress can contribute to AFib and other heart conditions. Engaging in relaxation techniques such as meditation, yoga, or deep breathing exercises can help regulate stress levels.

Move More, Protect Your Heart at AFAC Gym

The latest research confirms what health experts have long emphasized — exercise is a powerful tool in preventing heart conditions, including atrial fibrillation. Just one hour of exercise per week can make a difference, but the more you move, the greater the benefits. Whether it’s walking, jogging, taking a gym class, or even doing household chores, every bit of physical activity counts.

By incorporating regular exercise into your lifestyle and making heart-healthy choices, you can take proactive steps toward reducing your risk of AFib and improving your overall well-being. Don’t wait—get moving today and give your heart the protection it deserves!

Are you searching for a gym where you can exercise to protect your heart health? Visit AFAC gym today to speak to our team about our affordable memberships. AFAC gym is committed to supporting your health and wellness efforts, so you’ll see the results you’re working so hard for. That’s why we were voted the best gym in Thornton, Colorado, and have hundreds of 5-star reviews.

To learn more about our top-rated gym and our incredible array of strength training and cardio equipment — as well as our unique offerings and amenities like daily group classes, cryotherapy, InBody 770 assessments, hydro massage, and our rock climbing wall and cave — we hope you will contact us or visit for a personalized tour. Our team will be happy to help you. For more information and assistance, you can also contact our gym owner, Susan, at 720-849-0245 or susan@adventurefitness.club.