The World Health Organization (WHO) advises not to wear a face mask during exercise. However, it may be necessary when physical distancing (indoors or outdoors) is not possible. Exercise physiologists say masks can be worn for gentle or low-intensity exercise, but it’s not recommended for high-intensity exertions. Save those harder workouts when you can safely do them without a mask.
Heart rate increases more than normal when exercising with a face mask, even among the very fit. Your regular workout may seem more difficult. Your body temperature will increase quickly, and you’ll likely feel more fatigued than usual during and after your workout. But exercise physiologists say the body will adapt to the “stress” of wearing a mask – just as it adapts to the imposed demands when increasing your fitness level.
Adjust your workout intensity by how you feel: Reduce the intensity if you feel dizzy, lightheaded, short of breath, or very fatigued. Due to the fatigue, balance can also be affected, particularly in older people.
All the above symptoms may be more intense in those with pre-existing respiratory or cardiovascular conditions (like COPD, asthma, allergies, or bronchitis). In these cases, face masks during exercise are not recommended.
Your mask may become saturated with moisture, so bring an extra. And bring extra water, too, as you’ll need to hydrate more due to the higher body temperatures generated wearing a mask. Never wear a mask while swimming: Wet masks make it difficult to breathe. In the pool, maintain physical distancing instead.
When buying masks suitable for exercising, consider these features: Masks should be at least two layers, moisture wicking, antimicrobial, breathable, comfortable, durable and, of course, washable. It may take a few tries to find a design that fits and works best for you.
Avoid using masks with an exhalation valve or vent. They protect inhaled air, but not exhaled air, putting others at risk. Neck Gaiters (cloth “tubes” covering the neck and lower face) are designed for warmth, therefore you will overheat while exercising intensely, even more than with a face mask. Face shields during exercise are currently not recommended by several sources. Little is known about their efficacy.
There is some concern exhaled C02 becomes trapped in a face covering, and re-inhaling the exhaled C02 will risk hypercapnia (abnormal C02 retention). Hypercapnia can create a condition known as acidosis, which leads to headaches, dizziness, fatigue, seizures, or loss of consciousness. However, exercise physiologists and medical experts believe carbon dioxide molecules are freely diffused through medical, cloth or N95 masks, allowing normal gas exchange to continue.
If you choose to wear a mask while exercising, you’ll need to make adjustments to your exercise length and intensity until your body adapts to the new “stress.” Along with hand washing and social distancing, masks are an effective way to lower your COVID-19 risk.
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Eve Lees has been active in the health & fitness industry since 1979. Currently, she is a Freelance Health Writer for several publication and speaks to business and private groups on various health topics.