How to keep fit: exercise for people living with HIV
Exercise is part of any health lifestyle. Exercise can improve your immune system health, improve physical and emotional well-being, and provide social and mental health support.
Benefits of exercise for people living with HIV
Exercise may not help fight the virus, but it has important benefits for people living with HIV (PLHIV):
- Many PLHIV have increased sugar and fat levels, which can increase the risk of cardiovascular disease, stroke and type 2 diabetes. Regular exercise can help reduce blood cholesterol.
- People with weight loss, or HIV-related exhaustion, often have low levels of so called “good cholesterol” (LDL). Physical training can increase the LDL levels, and strength training can increase muscle mass.
- Exercise reduces the risk of osteoporosis and strengthens bones.
- It has been proven that physical training reduces fat accumulation in PLHIV and those with lipodystrophy (changes in fat deposits).
- Regular exercise can also reduce the risk of developing some cancers.
- Moderate strength training can help with peripheral neuropathy in PLHIV.
- What you need to know
There are two types of exercise: Aerobic and Strength. Aerobic exercises improve cardiovascular health, and strength exercises help with strong bones and muscles.
To maintain a good physical health, it is recommended to train for at least 150 minutes a week - or 30 minutes of exercise, five times a week.
Moderate activity includes: fast walking, dancing, gardening and cycling. Active activities can include: running, jogging, swimming or playing football.
Experts recommend performing muscle strengthening exercises at least two times each week. This could be weight lifting, or using your own body weight - such as push-ups, squats or yoga.
Before deciding on an exercise plan you may want to consult with your healthcare professional. They may have recommendations of activities for you to include, or exclude, based on your health.
