The do’s and don’ts of exercising in a face mask

Sincepublic health guidelineshave reiterated the importance of wearingface coveringsin preventing the spread of the novel coronavirus, face masks have been mandated throughout much of the U.S.

While some states enforce mask-wearing only indoors, others require it both indoors and outdoors whenever social distancing is not possible. The CDC takes a more conservative approach andrecommendswearing a face covering in public and when you’re around people not in your household, in addition to practicingsocial distancing.

These rules are especially essential for exercisers, because heavy, fast-paced breathing can exacerbate the spread of the virus, says personal trainer and doctor of nutritionRoger E. Adams, PhD, CISSN.

“The higher the intensity of the exercise we’re performing, the harder and more forceful our breathing can become,” he says. “When we breathe out hard from exercise, a greater amount of droplets come from our nose and mouth and are dispelled a further distance.” Onestudyfrom the Netherlands suggests that while six feet may be safe for two people standing around, it is not enough distance for two exercising people without masks.

So whether you’re returning to a newly-reopened gym or planning abike ridewith a friend, be sure to follow public health guidelines about mask-wearing. Although there’s no federal mandate in the U.S., there may be a local ordinance that requires you to wear a face covering whileexercising. Read on to find out how you can stay safe as comfortably and efficiently as possible:

Mask-wearing takes some getting used to, especially during activities that already leave you huffing and puffing. “It’s not fun, but it’s better than contracting COVID-19 or potentially spreading it to those around you,” notes certified strength and condition specialistAlex Tauberg, DC, CSCS. “A little bit of discomfort to protect fellow humans is worth it.”

Neither surgical nor cloth face masks restrict quality air from entering your lungs, according to theAmerican Lung Association. Translation: They’re perfectly safe. “Mask-wearing may make breathing feel slightly more difficult, but once an individual gets used to it, their breathing patterns will adapt and it will no longer be so cumbersome,” adds Adams.

At first, scale back the intensity and duration of your workouts. Once you adjust to exercising in your mask, level them up. For example, you may want to start bywalkingor practicing astretch routine, then work your way up tohigh-intensity interval trainingor cardio fitness classes.

Underlying conditions, such as cardiovascular or respiratory conditions, or asthma, can exacerbate breathing difficulties while wearing a mask, according to Tauberg. If you have (or are concerned that you have) one of these preexisting conditions, talk to your doctor before exercising with a face mask on. If necessary,work out at homeor outside, away from others so that you can go mask-less.

No matter what type of movement you’re planning to do, whether it’sjoggingaround the block or walking around thegrocery store, you want to be sure you’re wearing the proper type of mask. Here are some thingspublic health expertsrecommend you look for when shopping for a reusable mask:

• Fabric:Look for masks made of two (or more) layers of breathable, washable fabric like cotton. Skip anything made of a non-breathable material like vinyl or ones designed with vents.

• Fit:Ensure that the mask completely covers your nose and mouth, and fits snugly against your face—there shouldn’t be any gaps along the top or sides.

Just because a mask is hanging across your face in some fashion doesn’t mean it’s protecting you and those around you from infection. “Wearing a mask that sits under your nose or in another unintended way helps no one,” Tauberg says.

Friendly reminder: TheCDC recommendssecuring a clean, snug-fitting mask over your nose and mouth and under your chin.

If you have to take your mask off to wipe your face or have asip of water, keep it in your hand or pocket instead of setting it on a surface. Some studies, including one published in theNew England Journal of Medicine, have discovered that the coronavirus can remain viable on surfaces for a period of days. However, infectious disease physician at the Johns Hopkins University Center for Health SecurityAmesh Adalja, MD, notes that surface transmission is much less likely. “It is a secondary means of getting the virus,” he says. If someone is high risk or simply overly concerned, he recommends that they bring a Ziploc bag with them so they don’t have to put their mask on any surfaces.

The CDC recommends washing cloth face masks after use—and this most certainly goes for exercising. “Just like with any other workout clothing, you should be conscientious about cleaning your mask after exercise,” Adams says. “Don’t keep a dirty one in your gym bag and wear it again. Instead, keep spare disposable masks in your bag just in case you forget to wash yours or need a back-up.” (In the market for a new reusable one to wear on wash days? Snag your ownWW mask!)

As necessary as it may feel in order to get through to yourgym buddyover any loud music, don’t give in to the temptation to yank that mask down, even momentarily. “Pulling your mask down to speak is a major no-no and just invalidates wearing one,” Adams says. Keep it on—and ask others to do the same—while talking, even in outdoor environments.

Looking for more expert fitness tips? Check out The Vitamin Shoppe’sWhat’s Good blog.

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Note:Public health recommendations concerning COVID-19 continue to evolve as researchers learn more about the virus and its effects. The information in this article might not reflect the latest guidelines. For up-to-date information on COVID-19, visit theCDC website.

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This article was originally written byJenn Sinrichforwhatsgoodbyv.comand has been repurposed here with permission.