Selena DeLeon - THE WORKOUTTHE HUMAN immunodeficiency virus (HIV) weakens the body's immune system, causing infections and illnesses that a person could otherwise fight off. The benefits of exercise for persons with HIV are numerous and essential for maintaining good health.
Advantages of exercise for HIV + individuals include:
Increased muscle mass
Reduction of stress
Boost of the immune system
Regulation of sleep patterns
Enhancement of one's self-image
Increase in appetite and energy levels
Exercise and nutrition can actually help control the negative side effects caused by some HIV drugs, such as fatigue, nausea, muscle and fat losses and many other metabolic disorders.
Living with HIV can be stressful, affecting a person's self-esteem and mental health. Feeling alone, overwhelmed and depressed at times is normal. For someone infected with HIV, staying on top of your health and avoiding getting sick is essential and so a healthy regimen of a nutritious diet, adequate sleep and exercise are even more of a priority.
Self-image is a powerful source in our lives. One type of success that depends greatly on self-image is the ability to continue to believe in your self-worth following the onset of a disease such as HIV. Taking care of yourself and having a positive attitude is crucial, and exercise is the most effective and healthy way to do that. Continuing to manage your health and staying fit go hand in hand. Keeping exercise as a daily ritual helps to bolster self-esteem, fend off depression and helps to maintain a positive body image.
EXERCISE AND IMMUNE SYSTEM
Exercise may have a positive effect on the immune system by increasing natural killer cells, which help to fight off illness. Immune enhancement is also due to the reduced stress levels and improved self-image of people who exercise.
In early HIV infection, a loss of muscle mass occurs even before any apparent weight loss. Lean muscle mass is valuable because it is metabolically-active tissue, as opposed to fat, which is not. Increasing muscle mass may help increase long-term survival with HIV. Anaerobic exercise or resistance training includes activities such as weight lifting and working out with rubber bands (dyna bands or exertubes). These activities are more beneficial for increasing muscle or strength.
Aerobic exercise includes activities such as brisk walking, cycling and swimming. Because aerobic activity tends to promote weight loss, and individuals with HIV often have trouble maintaining their weight, they may want to focus primarily on anaerobic activity to prevent muscle loss or wasting. Participating in lower impact aerobic activities such as walking can help you receive benefits without burning excess calories.
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 to 15- minute warm-up period, go easy during your workout or stop exercising until you feel better
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, 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. With major advances in treatment, HIV is becoming a chronic (lifelong) disease that can be managed with drugs.
Selena DeLeon is a certified professional trainer.
