During this pandemic what to do and what not to do is a big topic of discussion , in this chaos a very important discussion came about either you have to wear mask during exercises or not . so here we provide you few evidence based tips for your exercises and which type of mask you need while exercising:
Cedric X. Bryant, the president and chief science officer of the American Council on Exercise, found one’s heart rate will likely increase 8-10 beats per minute while wearing a mask, but that would only be noticeable during high-intensity exercises.
So again question pop out whether we have to wear mask while exercising or not? answer is it’s safe to wear a mask while exercising. New research has shown that your heart rate, respiratory rate, blood pressure, oxygen level and time of exhaustion are not significantly affected by wearing a mask during moderate to strenuous aerobic physical activity. what preferred type of mask is required while exercising?
Initially N95 or surgical mask were used in hospitals to treat infected patients but now a days about 90% population were using it. if you use those masks while exercise there will be changes in body temperature, increased breath resistance, dizziness and some discomfort . mask will act as a barrier to airflow, which can lower the oxygen levels in the re-circulated air. Also, you will inhale more carbon dioxide as you tend to exhale more of that during exercise, which if you wear a mask can get trapped and as a result, you re-inhale it. This can further cause excessive breathing or hyperventilation, and reduce brain function. This can manifest as confusion and loss of consciousness as well.
Cloth masks or masks made of a moisture-wicking material, such as polyester, typically work well. Mask material should be no more than two layers thick or less.
Tips on Proper Wear of a Face Covering during Exercise
Make sure your mask is big enough to cover your nose and face for proper protection.
The mask should feel comfortable and snug around your cheeks and nose. Try not to fidget with the mask while you are working out.
If the mask restricts your breathing prior to exercise, it will not be good to wear during exercise.
Wash your hands PRIOR to putting on your mask. Soap and water are fine or use an alcohol-based hand rub.
Make sure you do not touch your eyes, nose or mouth when removing your mask. Wash your hands AFTER taking off your mask.
It is best to remove your mask by the ear loops because the front of the mask is where germs will collect.
A great advantage of a cloth mask is that it can be washed.
If you tend to sweat a lot when you workout (indoors or outdoors), perhaps bring a second mask with you and replace when it becomes damp.
With children, find a cloth mask that fits a child’s face, comfortable but snug, and follow all of the same safety instructions above.
Do not put masks on young children under the age of two.
(adapted from Boone, 2020; CDC, 2020; Sweeney, 2020)
Note: Don’t: Overexert yourself. If you haven’t worked out in a while, wearing a mask could make getting back into the rhythm even harder. Take it slow. Overexertion can trigger other adverse effects, such as lack of oxygen, heart arrhythmia, low blood pressure, low blood glucose, and dehydration. All of these could lead to serious health risks and complications that could further restrict your gym time.
If you have any symptoms like chest pain, dizziness or laboured breathing while exercising wearing a mask, do not exert yourself. Remove your mask and sit for some time, until you catch your breath.
People with any chronic lung disorder mask is not recommended while exercising.