Exercise is activity that you do on a regular basis (every day, or several times a week) for the purpose of improving your health. Keep in mind that if it’s something you do every day as part of your job, it’s probably not exercise. Exercise needs to be outside of your daily routine.

That doesn’t mean that increasing your normal activities during the day can’t be helpful. Some studies have shown that adding small amounts of activity throughout the day can improve your health. This might mean taking the stairs instead of the elevator, parking farther back in the parking lot, or walking to places less than a mile or two away.

Everyone knows that exercise can make you stronger, give you endurance, and strengthen your heart. But there are many benefits of exercise that are especially helpful for people living with HIV (HIV+ people). An exercise routine can:

• Increase muscle mass
• Reduce fat around the waist (lipohypertrophy)
• Lower total cholesterol and LDL (the bad cholesterol)
• Raise HDL (the good cholesterol)
• Lower triglycerides
• Help control blood sugars
• Strengthen bones (help prevent bone disease)
• Strengthen your immune system
• Reduce stress
• Give you more energy throughout the day

There is as strong connection between muscle mass and immunity. By increasing the size of your muscles, you may be able to slow the progression of your HIV. People who exercise often have higher CD4 cell counts and fewer side effects from HIV and HIV drugs.

Aerobic exercise uses oxygen to burn fat in your body. This is why people who are trying to lose weight often do lots of aerobic exercise. It is also called cardiovascular exercise, because it raises your heart rate and makes your heart stronger. Besides burning fat, it can increase your endurance, meaning that you don’t get tired as quickly when you use energy.

Weight-bearing exercise (also called resistance or strength training) is when you move weight with your muscles. When you do this your muscles tear, but when they heal they are bigger and stronger. It is important that when you do weight-bearing exercise, you wait until that part of the body is not sore anymore before you exercise it again. Your body needs plenty of time to heal the muscles.

Aerobic exercises are good for people who want to lose weight, burn fat, increase endurance, lower cholesterol and triglycerides, or lower blood sugars. (In some HIV+ people, exercise may not lower cholesterol and triglycerides enough. If this is the case, speak to your doctor about lipid-lowering drugs.)

Some HIV+ people should not do aerobic exercise, such as those who are wasting or have very little body fat.  Ask your doctor if you have any conditions that keep you from doing aerobic exercise.

Weight-bearing exercise can be helpful for most HIV+ people. This type of exercise strengthens muscles and makes them bigger, which can help prevent or fight wasting. If you have had muscle loss, weight-bearing exercise is probably good for you. However, if you have osteoporosis (bone disease) or if you have been hurt recently, weight-bearing exercise could be dangerous, and you may need a physical therapist. Ask your doctor if weight-bearing exercise is okay for you.

• Fast walking
• Jogging
• Stair-climbing
• Bicycling
• Swimming

• Lifting weights with machines
• Push-ups
• Pull-ups
• Squats or lunges
• Dumbbells

Before starting any new exercise routine, speak to your health care provider about what types of exercise are okay for you. Then start slowly. Do what you can, but don’t overdo it. Be patient with your body and your workout.

Try to record your weight and the measurements of your arms, legs, chest, stomach, and hips before starting your exercise program. If possible, also check your body composition with a Bio-electrical Impedance Analysis (BIA). A BIA can be given in a doctor's office and takes only a few minutes. The test determines your body composition by calculating the amount of fat, muscle, and water in the body according to height, weight, sex, and age.

It may be helpful to set goals for yourself, such as increasing or decreasing some of your body measurements. If you are new to exercise, set simple goals for the frequency and duration of your workouts and increase them over time. Make sure your goals are realistic. 

When doing aerobic exercise, walk at a pace where you could answer a question in a few words but you aren’t gasping for air. Try to work up to at least 30 minutes three times a week. If you have to start out with 10 minutes, that’s fine. Walk for 10 minutes, and in a couple of weeks add five minutes to your workout. Continue doing this until you are up to 30 minutes or more at least three times a week. 

When doing weight-bearing exercise be sure to use slow, controlled movements. Don’t slam the weights down or drop them quickly on the way down. This is not helpful when trying to put on muscle and it can be dangerous. Try to work up to weight-bearing exercise at least three times a week for 30 minutes or more.

Most importantly, drink lots of water before, during, and after your workout. When you're feeling sick, either exercise less or stop for a while.

Starting an exercise routine requires commitment. It may take a while for you to get used to your routine, but don’t give up! If you are able, try hiring or talking to a certified fitness trainer to help you develop a good routine. Keep your health care provider informed about all forms of exercise you are doing.