HIV is a life-limiting disorder of the immune system. Some individuals with HIV maintain their?health?for a decade or longer by practicing good self-care and taking a regimen of HIV drugs when needed. This good self-care involves?nutrition, avoidance of infectious agents and?exercise. Thirty-minute stints of exercise most days of the week should meet the needs of HIV-positive individuals. A healthy exercise program incorporates stretching, aerobics and resistance training.
Stretching Exercises
Stretching is an important part of any exercise routine. You should stretch prior to aerobic or resistance activity. It may be the only type of exercise you feel like tackling on days you don?t feel well. Stretching exercises include standing in place while you reach upward, touch your toes and stretch side-to-side. You may sit for some stretches, touching your toes in front of you with your legs extended to the sides. Lying stretches include raising your arms, then legs, above you. Stretch all your muscle groups, including your neck, arms, hands, shoulders, abdomen, back, legs and feet. If you are new to exercise, stretch slowly and carefully to avoid injury.
Aerobic Exercises
If you are not in good physical condition, walking is a suitable aerobic exercise. If your overall physical condition is adequate, you may wish to jog, swim, dance or bicycle several times a week as part of your exercise routine. Team sports or competitive sports are also good aerobic activities. Individuals with HIV who also have low HDL (good) cholesterol are at a higher risk of muscle wasting and disease worsening. Aerobic activity can improve your HDL level, helping you avoid these medical complications. Having HIV increases your risk of developing foot pain or fatigue while undergoing aerobic activity; if this occurs, take rest periods and find activities such as swimming that take stress off your feet. Be sure to drink plenty of fluids before, during and after aerobic activity.
Resistance Training
A good exercise program for people with HIV will incorporate resistance training at least twice a week. This can involve resistance bands, Pilates or weights. Weights may be fairly light dumbbells of around 3 pounds or heavier weights that are lifted over the head in repetitions. Dumbbells can be used while stretching-type exercises, such as lunges, are performed. The American Academy of Family Physicians recommends abdominal crunches while holding a weight and dumbbell bench presses as helpful resistance training exercises. Working out with a buddy makes your routine safer and more enjoyable. According to AIDS West, some HIV medications cause lipodystrophy, a condition in which fat accumulates in the breast and abdomen while fat stores in the arms and legs are depleted. Resistance training can help correct this condition, allowing the body to shed unwanted fat while building muscle. Be sure to walk or stretch for five minutes to cool down after resistance training or aerobic activities
POSTED BY MARCO PENALOZA
REPOSTED FROM LIVE STRONG?
Last updated on: 04/11/10
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