2023-09-01 03:14:13
When we think of sport, we usually associate it with exertion, sweat and the striving for muscles. But this is only a small aspect, because sport has many positive properties beyond body optimization. Regular exercise has been proven to protect us from diseases of affluence such as back pain, type 2 diabetes, obesity and cardiovascular diseases and also contributes to a good mood and balance in everyday life.
The German Federal Ministry of Health advises adults to do at least 150 minutes of aerobic physical activity per week – by this means brisk walking, walking, slow running, cycling or gentle swimming – at moderate intensity1. Alternatively, do 75 minutes of high-intensity activity per week. These are movements that are perceived as strenuous and do not allow continuous talking, for example jogging, fast cycling or brisk swimming.
Prevent comorbidities and maintain long-term quality of life
Endurance sports such as jogging, swimming and cycling are particularly well suited to keeping the body fit and preventing comorbidities. Running not only increases metabolic activity, but also stimulates the production of the “mood hormone” serotonin. It has a natural mood-enhancing effect, especially when jogging in nature. Sport can not only prevent comorbidities, but also help to reduce stressful feelings such as anger, aggression or frustration. While swimming offers an ideal full-body workout, the bicycle can be used very well as a means of transport in everyday life in order to do without the car. You not only do something for your own health, but also for the environment.
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Sport can also be a useful part of life for people with HIV, because regular exercise makes an important contribution to maintaining mental and physical health. In some cases, antiretroviral therapy can lead to weight gain. Changes in metabolism, such as increased blood lipid levels, can also occur as long-term consequences of HIV therapy. It is therefore important to preventively reduce the risk of these comorbidities with a healthy and active lifestyle and at the same time to counteract possible physical changes that can occur as a result of HIV therapy.
In order to ensure a high long-term quality of life, it is also advisable for HIV-positive people to take a close look at the current HIV therapy. Because: Even with the choice of HIV therapy, certain risk factors that influence the development of concomitant diseases can be minimized. Together with the doctor, you can choose an HIV therapy that has as little impact as possible on the metabolism or certain organ functions.
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preserve muscles and bones
HIV therapy can also have an impact on maintaining healthy muscles and bones. Some medications can have a negative effect on bone metabolism, and natural muscle breakdown in the body begins in the early 30s.
It is therefore worthwhile for people with HIV to take a look at the current HIV therapy together with the specialist doctor in order to keep muscles and bones healthy in the long term. In order to further counteract the age-related muscle loss, weight training with dumbbells, resistance bands, on machines or as training with your own body weight is also recommended.
Weight training not only serves to maintain muscle mass, but also protects once morest age-related bone loss. Important: Sufficient protein intake is crucial for building and maintaining muscle. With around 0.8 grams of protein per kilogram of body weight per day, you are well supplied to maintain your muscles. However, anyone who uses protein powders and other dietary supplements to build muscle mass should pay attention to their ingredients. Because many of these preparations contain high doses of minerals such as iron, calcium and magnesium. They may affect how HIV medicines work. That is why it is best to only take them in consultation with the specialist doctor.
Strengthen the immune system
And another important aspect: Sporting activity at moderate intensity can strengthen the immune system – and that at any age, as researchers found out2. Regular exercise reduces inflammation in the body, supports the breakdown of water retention, reduces the release of stress hormones and improves sleep. In addition, regular exercise leads to a better composition of “older” and “younger” immune cells and to a better immune response of the body. This is why sport also strengthens the immune system of people with chronic diseases such as HIV.
However, one should not overdo it. It is important that everyone trains at their own pace and at their own level of performance, since the immune system can also be weakened if one’s own body is overstrained by too intensive or exaggerated training. It is therefore advisable to first consult the specialist doctor before going fully to your own physical limits. This person helps to find out what form and what degree of physical activity suits the individual goals and what else may need to be considered, for example if the diet is changed or food supplements are taken in addition to HIV therapy.
If sufficient exercise and HIV therapy that has as little effect on the body as possible go hand in hand, this can not only prevent comorbidities and maintain one’s own health in the long term, but also ensure a high quality of life in the long term.
Would you like to get more involved with sport and nutrition for HIV-positive people? You can find exciting information regarding this in the digital HIV brochure at www.livlife.de
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credentials
1 Rütten, A. et al. (2016): National recommendations for physical activity and physical activity promotion.
2 Simpson , R. et al. ( 2015 ): Progress in Molecular Biology and Translational Science 135 .
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