Working out, exercising, engaging in physical activity, moving your body — no matter what you call it, it's good for you. (Almost) no matter what physical or mental diagnosis you have, your doctor will remind you of this fact, and that's definitely true for people living with HIV as well.
Those benefits may, however, have a slightly different impact on you as someone with HIV — in a good way.
The benefits of exercise, and how they may improve your quality of life as a HIV+ person
Exercise is good for almost everybody, and, as the CDC likes to point out, "one of the most important things you can do for your health". That's because getting physically active on the regular ticks a lot of boxes all at once. Here's what they are, and what that can mean for people living with HIV.
- Exercise (and specifically aerobic or cardio exercise) boosts your mood by improving your ability to regulate your emotions, research has shown, ultimately lowering stress and increasing overall wellbeing. Living with HIV can be stressful in a multitude of different ways, from worrying about your health to how you're going to pay for ART, and about the stigma still associated with HIV. If you're already feeling down and may be at risk of depression, regular workouts can really help.
- Regular physical activity strengthens your bones, something that can be extra important to you as HIV and some HIV meds can increase your risk of osteoporosis.
- Working out improves your appetite, which can be useful if you have low appetite at the moment.
- Exercising often boosts your sleep quality, and since research has shown that many people with well-managed HIV suffer from insomnia and other sleep disturbances, that may be especially welcome to you.
- Exercise improves nearly all aspects of your physical health, including body strength (good, because HIV+ people sometimes lose muscle mass), cardiovascular health, your risk of diabetes and some cancers, cognitive function, and even life expectancy. It shouldn't take having a chronic condition to encourage you to exercise, but the bottom line is that working out often is great for you, too.
How much exercise should you do as a person with HIV?
If you're healthy and not particularly unfit, the Physical Activity Guidelines for Americans should absolutely apply to you just like they do to anyone else. Anyone with an acute or chronic health condition is, however, advised to talk to their doctor before starting a new exercise routine, especially if they have been nearly completely sedentary for a while.
Your doctor can offer you guidance, but in general, recommendations for exercise are:
- Do at least 150 to 300 minutes of moderate-intensity cardio exercise every week. That might sound like a lot, but if you break it up into smaller portions, it really isn't. Things like brisk walking, cycling, energetic swimming, or dancing fall into this category. If you don't really like "workouty workouts", though, so do random physical activities like vigorously washing and waxing a car for about an hour, gardening intensely for about 30 minutes, or even shoveling snow for around 15 minutes.
- Do muscle-strengthening workouts like lifting weights, doing push-ups, or using resistance machines, twice a week.
Stay with it, as consistency is key when it comes to exercise. Working out really intensely once won't help you much, but lighter exercises every single week definitely will.
Exercise should always be included in a healthy overall lifestyle
To work out successfully, you'll need a good, healthy, balanced, diet that offers the right nutrients in the right quantities. You'll need enough sleep (which working out itself will help you with, as it obviously makes you feel tired). You'll need to take care to stay properly hydrated and get electrolytes as well. And, if you have HIV, antiretroviral therapy is always essential for your overall health, regardless of how healthy your lifestyle is.
Finally, exercise shouldn't be about hitting more and more milestones. Always pay attention to the signals your body is sending you. If you are in pain (more seriously than slightly tired-feeling muscles), out of breath, or feel faint, always take a break right away. See a doctor if you're seeing those things over and over.
The good thing is that all those things are necessary anyway, whether or not you exercise.
A final word
The bottom line — yes, you can almost certainly exercise just like everyone else if you have well-managed HIV and are in good physical condition. Just in case, ask your doctor first. Once you get the green light, don't overdo it, but build up towards a more intense routine slowly over a period of time.