Exercise and Physical Activity
Topics
Should People with HIV Exercise?
Yes! Regular physical activity and exercise are part of a healthy lifestyle for everyone, including people with HIV.
What Are the Health Benefits of Physical Activity?
Physical activity has both immediate and long-term benefits.
Immediate benefits
- Helps you immediately feel better and function better
- Reduces your feelings of anxiety
- Lowers your blood pressure
- Improves your sleep quality
Long-term benefits
- Brain health: Reduces your risk of developing dementia (including Alzheimer's disease) and depression
- Heart health: Lowers your risk of heart disease, stroke, and type 2 diabetes*
- Cancer prevention: Lowers your risk of some cancers
- Healthy weight: Reduces your risk of weight gain
- Bone strength: Improves your bone health
- Balance and coordination: Reduces your risk of falls
*People with HIV are more likely to have type 2 diabetes than people without HIV and are also at increased risk for cardiovascular disease compared to people without HIV. Physical activity, eating a healthy diet, and not smoking can help you reduce your risk and manage these health conditions. Cholesterol-lowering medication can also help prevent cardiovascular events in people living with HIV.
Learn more about the benefits of physical activity for all age groups.
Physical Activity and Exercise: What’s the Difference?
Physical activity is anything that gets your body moving. Brisk walking, running, biking, dancing, jumping rope, and swimming are a few examples of physical activity.
Exercise is a specific type of physical activity that's planned, structured, and repetitive. The goal is to increase your health or physical fitness. Taking an aerobics class and playing on a sports team are examples of exercise.
Although all exercise is physical activity, not all physical activity is exercise. Both are part of living healthy.
How Much Activity Should You Do?
According to the Physical Activity Guidelines for Americans (2018), adults should move more and sit less throughout the day. Some physical activity is better than none. Adults who sit less and do any amount of moderate-to-vigorous physical activity gain some health benefits.
For substantial health benefits:
- Do at least 150 minutes a week (2 hours and 30 minutes) of moderate-intensity aerobic activity. Anything that gets your heart being faster counts.
- If you prefer vigorous-intensity aerobic activity (like running), aim for at least 75 minutes per week.
- Also do muscle-strengthening activities at least 2 days a week. That’s anything that makes your muscles work harder than usual.
You can use a Physical Activity Planner or Physical Activity Diary to keep track of your activities.
If you have HIV or another chronic health condition, talk to your health care provider about whether these guidelines are right for you.
The most important thing is to move more and sit less!
What Types of Activity Are Right for People Living with HIV?
People with HIV can do the same types of physical activity and exercise as people who do not have HIV.
It doesn’t have to be expensive. Choose activities that require minimal facilities or equipment, such as walking, jogging, jumping rope, or bodyweight exercises like pushups or squats. Look for inexpensive, convenient resources available in your community, such as park and worksite programs. See CDC’s Places to Be Physically Active for more information.
Take time to find a fitness routine that you enjoy. You may consider taking part in a group activity that allows you to engage with others. Make it fun and commit to being physically active regularly.