At 7:28 a.m., the sidewalk was still damp from last night’s Seattle area rain.
I stepped outside, tea still warming my throat, and began walking past the hedge that always rustles without wind, past the tree that leans like it’s listening.
I do this twice a day, sometimes more.
Not because I’m chasing steps or closing rings, but because walking calms the static inside me.
It’s a quiet ritual stitched into my hours.
And lately, I’ve learned it may be doing more than soothing my mind — it might be rewriting the rhythm of my heart.
Heart Arrhythmias
Your heart beats in a steady, coordinated rhythm — about 60–100 times per minute at rest — thanks to an internal electrical system that keeps everything in sync.
What is the heart’s natural pacemaker?
In an arrhythmia, the electrical system misfires, and the heart can:
- Beat too quickly (tachycardia)
- Beat too slowly (bradycardia)
- Beat irregularly (like a flutter or with pauses)
Common types
Here are the most common types of arrhythmia:
- Atrial fibrillation (AFib) is the most common type, where the upper heart chambers (atria) quiver instead of beating properly.
- Ventricular tachycardia is a dangerously fast rhythm from the lower chambers.
- Premature beats are usually harmless and feel like a skipped beat or a flutter.
- Heart block is a condition in which electrical signals are delayed or blocked.
Why It Matters
Some arrhythmias are harmless and cause no symptoms.
Others can lead to stroke, heart failure, or sudden cardiac arrest.
Symptoms may include:
- Palpitations (fluttering or pounding)
- Dizziness or fainting
- Shortness of breath
- Chest discomfort
Fortunately, a healthy lifestyle can reduce our risk, including a heart-healthy diet, physical activity, maintaining a healthy weight, not smoking, and managing stress.
A New Study
A new study led by researchers at the University of Glasgow (United Kingdom) reports this:
Walking briskly (more than 4 miles per hour) can reduce the risk of heart rhythm abnormalities or atrial fibrillation by as much as 43%.
The study, published in Heart, suggests that brisk walking could be a safe and effective way to reduce heart rhythm abnormalities, particularly in those at higher risk of developing them.
Study Details
Researchers analyzed data from the UK Biobank, focusing on 420,925 adults with an average age of 56 years.
Among them, 80,773 participants wore accelerometers (such as smartwatches) to track their walking time and speed.
Walking pace was self-reported and grouped into three categories:
- Slow: Less than three mph
- Average: 3 to 4 mph
- Brisk: Over four mph
Of the participants, 7% identified as slow walkers, 53% as average, and 41% as brisk walkers.
Results in Detail
Over a median follow-up of 13.7 years, 9 percent developed some form of cardiac arrhythmia, including atrial fibrillation, bradyarrhythmias (abnormally slow or irregular heartbeats), and ventricular arrhythmias.
After adjusting for factors like age, sex, alcohol intake, ethnicity, existing health conditions, and socioeconomic status, the results were striking:
- Average pace. Compared to slow walkers, those who walked at an average pace had a 35% lower risk of developing arrhythmias.
- Brisk walking. Brisk walkers had an even greater benefit, with a 43% lower risk.
My Take
This study is the largest to show that physical activity can lower the risk of arrhythmias, including atrial fibrillation.
The article also highlights this:
Exercise quality — not just quantity — matters. The faster the pace, the greater the benefit.
Of course, the study does not prove a causal relationship exists between brisk walking and reduced AFib risk.
Nevertheless, these findings provide stronger evidence to guide my conversations with patients, encouraging them to exercise regularly and with enough intensity to protect their hearts.
