Updated, March 2008.

Next due for review, March 2009.

Exercise is an important part of a healthy lifestyle. Exercise has many benefits. It gives you the strength, flexibility and endurance needed for daily activities. Exercise has also been shown to make improve people’s physical and mental health.

Why exercise?

Exercise can have the following physical benefits:

**The health of your heart and lungs.

**More muscle mass.

**Better energy levels.

**Stronger bones.

**Improved body shape.

**A good appetite.

**Improved processing of sugars.

**More flexibility in muscle and joints.

Doing 30 minutes physical activity three or more times a week that is vigorous enough to leave you out of breath and increases your heart rate will help reduce your risk of heart disease and stroke.

Exercise can also make you feel better as well. It can:

**Produce naturally-occurring chemical that make you feel good called endorphins.

**Help relieve stress and help with relaxation and sleep.

**Provide achievable goals and a focus.

**Improve self-esteem and self-image.

**Offer a change of scene and a chance to meet new people.

Benefits for people with HIV

Exercise doesn’t fight HIV, but it can have other important benefits for people with HIV.

Loss of muscle mass and strength is often seen in people with untreated HIV, and exercise can help prevent or delay this.

Exercise can also lower levels of blood fats and sugars. Many people who take anti-HIV drugs have increased levels in their blood fats and sugars, and this can increase the risk of some serious long-term health problems such as heart disease, stroke and diabetes.

Low levels of HDL cholesterol (often called ‘good’ cholesterol) have been linked to faster HIV disease progression and muscle wasting. Exercise can increase levels of HDL cholesterol.

Some anti-HIV drugs can cause changes in body fat called lipodystrophy. These changes include the accumulation of fat around the waste. Regular exercise has been shown to reduce fat accumulation around the middle of the body in people with lipodystrophy.

Where to start

Mention to your doctor that you are thinking of starting an exercise programme. They will probably be pleased that you are taking an interest in your health. They’ll also be able to tell you if you need to be careful because you have medical problems that might prevent you from exercising safely.

A good exercise programme will have three parts:

**Cardiovascular exercise, such as jogging or swimming.

**Resistance training, such as weight training or Pilates.

**Stretching, to improve flexibility.

You should aim to exercise for 30 minutes at least three times a week.

Take it easy when you start exercising.

Many people join a gym or go to their local leisure centre. The YMCA has launched a scheme called Positive Health to provide gym access for people with HIV. Your HIV treatment centre can provide you with a referral.

But you don’t have to go to a gym or special classes to get benefits from exercising. Walking vigorously, gardening, and using the stairs can all have benefits.

Keeping it up

Most people are quite enthusiastic when they start exercise, but many people find that this wears off after a few weeks or months.

Some useful tips include:

**Don’t over-do things.

**Set small, achievable goals.

**Prioritise exercise and make it part of your routine.

**Exercise with others.

**Do exercise you enjoy – don’t see if as a punishment.

**If you join a gym, make sure you feel comfortable at it.

**Listen to your body and rest is you are tired or feel ill.

**Don’t punish yourself or feel guilty.