Good Aerobic Exercises for HIV:

Good Aerobic Exercises for HIV:

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

Good Lifting Exercises for HIV:

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

How do I Start an Exercise Routine for HIV?

First of all, ask your doctor 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.

Before you start your exercise program record your weight and the measurements of your arms, legs, chest, stomach, and hips. 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. Make sure to talk to your doctor about any exercise you are doing.