Could walking—or even doing your chores—reduce your risk of a common heart condition? New research points to…yes.
More than 2 million adults in the U.S. have atrial fibrillation, which causes an irregular heartbeat, according to the National Heart, Lung, and Blood Institute (NHLBI). If left untreated, atrial fibrillation can lead to serious and potentially fatal complications like stroke or heart failure.
So how can walking lower your risk of atrial fibrillation? Here’s what the study says.
What did the study find?
For the study—which will be presented at researchers from NYU Langone Health at the annual meeting of the American Heart Association (AHA) on November 16—researchers tracked the health of more than 6,000 American men and women using FitBits. They discovered that people who had higher levels of weekly physical activity were less likely to develop atrial fibrillation.
Study participants who averaged between 2.5 and 5 hours of physical activity a week—which is the minimum amount recommended by the American Heart Association—had a 60 percent lower risk of developing atrial fibrillation. Those who averaged more than 5 hours a week of activity had a 65 percent reduction.
Does walking reduce your risk of atrial fibrillation?
According to this study, yes. The researchers found that moderate-to-vigorous exercise—which can include brisk walking, cleaning the house, swimming laps, and jogging—reduced the risk of atrial fibrillation.
“Our findings make clear that you do not need to start running marathons to help prevent atrial fibrillation and other forms of heart disease,” Sean Heffron, MD, the study’s senior author and assistant professor in the Department of Medicine at NYU Grossman School of Medicine, said in a statement. “Just keeping moderately active can, over time, add up to major benefits for maintaining a healthy heart.”
How much walking should I do to reduce my risk of atrial fibrillation?
It depends on how much you want to lower your risk. The researchers discovered that adding an extra hour a week of physical activity (like walking) could lower the risk of developing atrial fibrillation by 11 percent.
But more walking seems to further lower the risk of atrial fibrillation, with up to five hours a week reducing the risk by up to 60 percent.
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What are the benefits of walking?
There are a ton. Research has found that walking may reduce and prevent back pain and help you rev up your metabolism. It can even increase your lifespan.
Walking is also a low-impact way to get in cardiovascular exercise, which is good for your heart health and overall health, per the Mayo Clinic. It can even do your mental health a solid.
How else can I reduce my risk of atrial fibrillation?
Taking these steps can help to reduce your risk of atrial fibrillation, according to the Mayo Clinic:
- Try to control high blood pressure, high cholesterol, and diabetes
- Don’t smoke or use tobacco
- Aim to eat a diet that’s low in salt and saturated fat
- Exercise at least 30 minutes a day on most days of the week (unless your doctor says not to)
- Get seven to nine hours of sleep a night
- Try to maintain a healthy weight
- Do your best to reduce and manage your stress levels
Korin Miller is a freelance writer specializing in general wellness, sexual health and relationships, and lifestyle trends, with work appearing in Men’s Health, Women’s Health, Self, Glamour, and more. She has a master’s degree from American University, lives by the beach, and hopes to own a teacup pig and taco truck one day.
