| Exercise and HIV
GMHC'S Nutrition & Wellness Program
BENEFITS OF EXERCISE FOR HIV+ INDIVIDUALS
- Increase Muscle Mass
- Reduce Stress
- Boost the Immune System
- Regulate Sleep Patterns
- Enhance Self-image
- Increase Appetite & Energy Levels
WHY IS IT IMPORTANT TO INCREASE MUSCLE MASS?
- Muscle, or lean muscle mass, is beneficial because it is metabolically
active tissue, as opposed to fat, which is not.
- In early HIV infection, loss of muscle mass occurs even before
any apparent weight loss.
- Increasing muscle mass may help increase long-term survival
with HIV.
HOW DOES EXERCISE BOOST THE IMMUNE SYSTEM?
- Exercise may have a positive affect on the immune system by
increasing T4 Helper Cells, T8 Killer Cells, and Natural Killer
Cells.
- Immune enhancement may be due to the reduced stress levels &
improved self-image of people who exercise.
WHAT TYPE OF EXERCISE IS BEST?
- ANAEROBIC exercise or resistance training includes activities
such as weight lifting, working out with rubber bands (Dyna Bands
or Exertubes), or calisthenics. These activities are more beneficial
for increasing muscle or strength.
- AEROBIC exercise includes activities such as brisk walking,
cycling, swimming, running, or vigorous dancing.
- A COMBINATION of both types of activity is BEST. Because aerobic
activity tends to promote weight loss, individuals who have trouble
maintaining their weight may want to primarily focus on anaerobic
activity. Participating in lower impact aerobic activities such
as walking can help you receive benefits without burning excess
calories.
SOME EXERCISE TIPS:
- When resistance training, do not work the same muscle groups
every day. The body needs a day to repair and build up the muscles
that have been worked.
- Be aware of overtraining. Warning signs include fatigue and
increased minor infections.
- Listen to your body. If you feel sick (dizzy or nauseated) after
a 10-15 minute warm-up period, go easy during your work-out or
stop exercising until you feel better.
YOUR DIET & EXERCISE
- In general, your body does not need a special diet when you
are exercising. However, because the body's need for energy increases
during HIV infection or stressful conditions, it is important
to consume a well balanced diet that supplies adequate energy
(calories) and contains a variety of foods.
- To obtain information about a diet that can meet your specific
needs, meet with a registered dietitian.
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