This document discusses the importance of exercise for aging individuals and those with HIV. It addresses sarcopenia, which is age-related muscle loss, and how exercise can help prevent this. The benefits of strength training, cardiovascular exercise, balance, flexibility, and proper nutrition around workouts are explained. Examples of exercises and healthy pre-and post-workout snacks are provided. Local resources for exercise like gyms and parks are also mentioned. The key messages are that exercise is vital for health, and balancing carbohydrates, proteins, and hydration is important for nutrition around workouts.

2. NUTRITION SERVICES
AGING & HIV:
EXERCISE & BALANCE

3. What we will talk about
✓ Briefly discuss one concern with aging:
muscle loss, also known as sarcopenia
✓ Discuss the importance of exercise as we age
and the benefits exercise provides
✓ Discuss the types of exercises recommended to
build muscle, to build a healthy heart and
prevent sarcopenia and other co-morbidities
from developing
✓ Discuss different types of pre-workout and
post-workout snacks, the timing and
importance of each.

4. Materials for this Class
✓ PowerPoint
✓ Pre-/Post-test
✓ Class evaluations

5. Sarcopenia
• A slow decrease in
muscle loss that
begins at the age
of 30.
• Related to the
increased risk of
functional
impairment, falls,
disability and
mortality in older
adults.

7. Exercise & HIV:
What are the Benefits?
• Prevent or delay disease
• Manage stress and improve mood
• Help reduce the risk of developing
bone disease
• Minimizes muscle loss
• Aids in digestion
• Stimulates appetite
• Helps keep your heart and lungs
healthy
• Regulates bowel function
• Improves blood circulation
• Increases lung capacity

8. The Benefits of Exercise
continued
• Aids in joint function
• Helps to relieve arthritic pain
• Improves balance
• Helps promote sleep
• Boosts energy levels
• Helps to keep blood pressure,
triglycerides, blood cholesterol and
blood sugar levels normal

9. Strength Training
• Helps to build muscle mass
• Recommendation:
• 2 days/week for at least 20 min
• 2-3 sets of 8-12 repetitions
• Strength training includes:
• Exercises w/ dumbbells or
resistance bands
• Body weight exercises
• Yoga

11. No Equipment? No Problem!

12. Cardiovascular Training
• Involves movement that gets
your heart rate up to
improve oxygen consumption
in the body
• Recommendation:
– At least 30 minutes a day/4-5
days a week.

13. Cardiovascular Exercises
• Brisk walking
• Jogging
• Running
• Sports (soccer,
basketball,
football, etc.)
• Bicycling
• Dancing
• Swimming
• Kickboxing
• Hiking
• Jump-rope
• Equipment in gyms
(Stairmaster,
rower, treadmill,
elliptical, etc.)
• Plyometric
exercises (burpees,
jump lunges, jump
squats, jumping
jacks, etc.)

15. Balance
• Balance: the ability to
stay upright or stay in
control of body movement.
• Involves using your CORE
muscles:
• Abdominals, obliques,
gluteus maximus, quadriceps,
and lower back.
• Exercises: plank variations,
crunches, swimmers, and
bird-dog pose.
• Yoga

17. Flexibility
• the range of motion of your joints or the
ability of your joints to move freely. It
also refers to the mobility of your muscles,
which allows for more movement around the
joints.
• It is crucial to stretch and increase range
of motion after every workout to prevent
future injury and to better performance.
• Yoga
– Free every Friday at APLA David Geffen Center (DGC)

19. Places to Exercise
• Gym
– AHF
– Planet Fitness
• $10/month
• Locations close to APLA off Kingsley:
– Los Angeles (Midtown): 4645 Venice Blvd, Los Angeles, CA 323.933.3333 (1.8
miles away)
– DTLA: 437 Broadway, Los Angeles, CA 213.699.0030 (3.5 miles away)
– Los Angeles (Washington Blvd): 1000 E Washington Blvd Suite 120
213.749.1606 (3.9 miles away)
• Local park:
– Alone
– Buddy workout
– Group workout

20. Places to Exercise
At home 
 At your
desk at work

21. Sports Nutrition: Pre-Workout
• 1-3 hrs before is the
ideal time to consume a
snack or a meal that is
high in carbohydrates.
– Carbohydrates are the
fuel for your engine
(muscles). The harder
your engine is working,
the more carbohydrates
needed to keep going.
– With carbohydrates as the
main source of fuel, you
can maintain rigorous
exercise for a longer
period of time.

22. Pre-Workout Snacks
• Peanut butter with
banana or in a sandwich
• Peanut butter and jelly
sandwich
• Greek yogurt with a
piece of fruit or bowl
of berries
• Oatmeal with milk of
choice and fruit
• Apple and peanut
butter
• Handful of nuts and
raisins

23. Sports Nutrition: Post-Workout
• 13-30 minutes after the
workout
• Snacks should consist of both
carbohydrates and protein
• Consume immediately after
your workout
• This will help give your
muscles the ability to
refill glycogen that was
just lost through training
and helps your tired
muscles rebuild and repair
with the available protein.

24. Post-Workout Snacks
• Protein shake or smoothie with
fruit and milk of choice
• Low-fat chocolate milk
• Turkey on whole grain bread or
wrap with lettuce, vegetables,
avocado, etc.
• Low-fat cottage cheese with
fruit
• Piece of fruit, string cheese
and handful of nuts
• Yogurt with berries.

25. Water/Fluids
• No matter the intensity of the sport, it is
vital to get in adequate fluid before, during
& after exercise
• During exercise, we lose a good amount of
fluid through sweat.
– Hydration is CRUCIAL to prevent:
• DEHYDRATION!!

26. Water/Fluids
• Recommendations:
– Before exercise
• 2-3 hours before: 2-3 cups
• 15 minutes before: 1-1 ½ cups
– During exercise
• Every 15 minutes: ½ to 1 ½ cups
– After exercise
• 2-3 cups immediately after

27. Signs of Dehydration

29.  Sarcopenia is muscle loss as we age.
 Exercise is vital for our health and
well being
 Strength training
 Cardiovascular training
 Flexibility
 Balance
The Main Take Aways…

30. The Main Take Aways cont…
 Utilize your local resources! Join AHF,
take yoga at APLA DGC every Friday, go
to your local park and workout outside!
 Sports Nutrition: pre/post workout
snacks
Carbohydrates & proteins are crucial
for both forms of exercise
Prevent dehydration by getting
adequate amounts of fluid each day,
especially with exercise

31. Questions?