Is it safe to exercise with a mask on?

A lot of us have been waiting for lockdown restrictions to lift, so we can go out running again. With many cities lifting stringent restrictions on movement now, it might soon become possible for many of us to exercise outdoors.

The Indian government has, of course, recommended the use of face masks or face covers in public places, in addition to respecting social or physical distancing rules—this obviously also applies to parks and roads.

How to run safely in the time of COVID-19

Runners, especially those who regularly participate in marathons or other long-distance events, can be seen wearing thin, tube-shaped fabrics to cover their faces while running, especially in places with high levels of pollution or in extreme heat or cold to protect themselves.

The United States’ Centers for Disease Control and Prevention also recommends the use of face covers when outdoors, but there hasn’t been enough conclusive evidence over the use of masks while training or exercising.

Of course, elite athletes or those used to training with masks or face covers may not experience any difficulty while performing an activity they are used to, but anyone trying to begin is bound to have difficulties breathing while having their face covered.

Research published in the Swiss journal Sports studied the effects of wearing airflow-restricting masks while performing resistance exercises, to compare the number of repetitions one could perform with the mask as well as without it. The researchers also the exertion caused while wearing the mask compared with working out without it.

The study showed that performing resistance exercises while wearing such masks increased the perception of exertion and decreased muscular performance, as well as blood lactate concentration as compared to exercising without a mask.

It also stated that the decrease in performance was due to the low air supply that influenced the central nervous system and stopped the exercise from doing biological damage.

Some global fitness companies and brands have also created specific masks that can be worn during training or exercising by elite athletes, but they tend to be expensive and are not for regular use.

For amateur runners, fitness experts have suggested removing face covers and masks and keeping them hanging on the neck while running or training, and pulling them up when coming across other people.

Who should not run with a mask on?

Those with underlying conditions or breathing difficulties, however, should not risk training or running with masks or face covers on for too long, as it can reduce their breathing capacity. Blood oxygen levels can drop due to prolonged use of masks and oxygen reaching the brain can also reduce as a result, leading to breathing difficulties and weakness.

With public parks and sports complexes reopening one by one, many of us will be itching to go outdoors and resume our favourite fitness activities.

However, it is important to look after one’s own health and take all the precautions to avoid COVID-19. Here are some activities and measures one can try during the COVID-19 pandemic:

• While running outdoors, keep the mask around your neck and pull it up to cover your nose and mouth every time you pass someone in the park or on the road. With summer temperatures also rising, keep yourself well-hydrated at all times.
• Practice and maintain physical distancing even if running or training with other people.
• You may be resuming intense physical activity after a long time, and it is all the more important to start slowly and build a rhythm before making your training more intense.
• Play sports such as tennis and badminton, or engage activities like running instead of playing contact sports such as soccer or basketball, and avoid busy public swimming pools.