As the chains of the coronavirus lockdown begin to loosen, many of us dream of rushing back into our workout routine. But if you plan to visit a local gym, exercise might take on a different look in the “new normal” of everyday life.
The Centers for Disease Control and Prevention urges all Americans to wear a face mask in public as a means of slowing the spread of COVID-19. The gym is no exception to this rule.
Meir Magal — exercise science program director at North Carolina Wesleyan College — says it is especially important to wear a mask in places like health clubs, where it might be difficult to maintain the recommended social distance of 6 feet or so.
“Wearing a mask in the gym is critical and warranted,” says Magal, who is also a fellow with the American College of Sports Medicine and ACSM certified clinical exercise physiologist.
How to properly wear a face mask during exercise
While a mask can protect you and others from spreading the virus, it still presents challenges for anyone who works out.
Magal says wearing a mask reduces the amount of airflow that travels between you and the environment. The amount of reduction depends on the specifics of the mask, including the material used to make it, the size of the mask and how well it fits.
This stifled airflow may lead to a reduction in the volume of oxygen for the body’s organs. As a result, wearing a mask while you exercise can trigger symptoms such as:
- Shortness of breath
- Dizziness
- Early fatigue
“These symptoms may be more extreme in individuals that have chronic health conditions,” Magal says.
For that reason, Magal encourages people with health issues to consult with a physician before exercising while wearing a mask.
Anyone who experiences negative symptoms while exercising with a mask should stop their routine and rest for a bit, Magal adds.
Alternatives to exercising with a mask
Even if working out with a mask is too difficult – or simply bothersome – you don’t need to feel resigned to remaining sedentary, Magal says.
“There is always the option of engaging in physical activity and exercise outside, or at home,” he says.
Most experts say that masks typically are not needed when exercising outside, as aerosolized droplets are unlikely to reach you in such environments.
Working out at home also does not require a mask, especially if you live alone or can exercise in an area of the home far from others.
Indeed, outdoor and home-based workouts remain the only real exercise option for some groups of people. The American College of Sports Medicine says adults ages 65 and older and those with chronic diseases — such as diabetes, heart disease and lung diseases — or compromised immune systems should not work out in a gym while the pandemic continues.
Whatever approach you take, it is important to stay active. The ACSM notes that moderate-intensity exercise both boosts your immune system and reduces feelings of stress and anxiety.
Magal says the ACSM and Exercise is Medicine have put out “outstanding guides” suggesting ways that both adults and kids can stay active during the pandemic.
As you emerge from lockdown life and back into the world of activity, remember to take things slow and to gradually build up to the level of exercise you were accustomed to before the pandemic began.
“As with any type of exercise — at home, outside or at the gym — one should remember to listen to his or her body,” Magal says.