Exercise with a mask, how to be safe?

One way to maintain endurance in the face of the COVID-19 pandemic is by exercising. However, outdoor sports lovers may be wondering, is it safe to exercise wearing a mask?

Exercise with a mask is safe, as long as …

According to reports from a number of media, there were three students in China who died after playing sports while wearing masks. This news worries the public considering that wearing masks is mandatory when traveling outside, including exercising.

According to Andi Fadhilah, a physiotherapist who has worked with the women's soccer national team, sports using a mask is quite safe, although not 100 percent. For people who are used to regular exercise, it may not be a problem.

The problem of exercising with masks lies in those who are beginners. Reporting from articles published in journals Breathe, there are two organs that play an important role when a person is exercising, namely the heart and lungs.

The lungs carry oxygen into the body to provide energy and remove carbon dioxide. Then, the heart will pump oxygen to the muscles that are being used during exercise.

Muscles work harder during exercise, using more oxygen and producing more carbon dioxide. Meanwhile, using masks during sports will actually block and reduce the amount of air that enters.

This can cause the oxygen capacity in the body to decrease and the body becomes tired faster because oxygen does not produce enough energy. Also, reduced lung function may make you feel out of breath and cause you to feel uncomfortable.

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You don't have to worry because the feeling of discomfort is quite normal. However, when you experience some of the signs below when exercising using a mask, you should immediately stop and rest.

• Lightheadedness or dizziness
• Hard to breathe
• Some parts of the body feel numb

These three signs indicate that your body may be deprived of oxygen, so don't force yourself to continue.

Therefore, for athletes or those who are used to exercising, the use of masks will not have that much impact. It is different with people who are just starting out in sports because their bodies are not very ready.

Sports tips using masks

As an effort to prevent transmission of COVID-19, masks are needed so that the risk of exposure is required droplet (saliva splashes) that are contaminated with the virus is reduced. However, wearing a mask can cause breathing problems, especially for those who are not used to exercising.

So, what needs to be done to keep exercising and protect yourself from spreading the virus by wearing a mask?

1. Wear a mask that is not too thick

Exercise using a mask is actually quite safe if you wear a type of mask that is not too thick. There are quite a lot of types of masks available in the market, starting from N95 masks, surgical masks, to cloth masks.

N95 masks and surgical masks may be effective at reducing the entry of fine particles and are recommended enough to be worn to prevent transmission of the virus. However, this type of mask variant reduces the amount of oxygen that enters the body.

"When compared to the two masks, cloth masks may not be able to filter fine particles. However, cloth masks are quite safe to use during sports, "said Andi Fadhilla.

2. Always pay attention to signs of danger

In addition to choosing a mask that is not too thick, exercise using a mask can also be done if you pay close attention to your body condition. In this era of advanced technology, there are already many ways that make it easier for you to see the signs of your body.

For example, you can view your heart rate while exercising via an application installed on your phone. In fact, now there are tools that help monitor how fast your breathing is.

If you feel the roar of your breath occurring more than 12 times a minute while exercising, it means that your body is starting to lack oxygen.

By paying attention to the signs, you will know the extent of your own capacity and do not force yourself to continue exercising.

3. Social distancing during exercise

The use of masks when exercising, such as running, jogging, or cycling, is also necessary social distancing when outside.

"Actually, the most important thing when exercising in the midst of the COVID-19 pandemic is social distancing by not exercising which involves a lot of people, ”added Dhila, who is currently completing her master's degree in Thailand.

Some countries, such as Singapore, allow people to remove masks when doing strenuous outdoor sports. However, they still have to put it back on after exercising or when things get busy.

4. Starting from light exercise

As previously explained, people who are used to exercising may not have a big enough impact when using a mask. However, this condition is certainly not the same as those who are just starting out in sports.

If you need to use a mask during outdoor sports, it's best to start with light exercise first. This light exercise movement is carried out gradually. For example, a running enthusiast might start running a short distance.

The type of exercise that is suitable for the climate in Indonesia, especially when using a mask, is considered quite safe for all. Well, the principle of exercise is for the body to be healthy and fit.

Therefore, the type of exercise that is done does not need to be too heavy, but starts from light to mild. This is intended so that the body is not too tired because the use of a mask limits the amount of oxygen entering the body.

Who is not recommended to exercise using a mask?

Exercising using a mask can reduce the oxygen the body needs to get energy during physical activity. This condition can certainly have quite a big impact on some people, so it is advisable to be more vigilant when exercising with a mask.

• Have a history of respiratory diseases, such as asthma
• Just started exercising because his body needs to consume more oxygen
• Elderly

The problem is that when someone forces himself to wear a mask while exercising, it can cause breathing problems, such as hypoxia. If a person is hypoxic (lack of oxygen) and continues to force himself to exercise, respiratory failure is very likely to occur.

Therefore, for those of you who have a history of respiratory diseases, you should consult your doctor first. This is so that you know the condition of your body before starting to exercise using a mask.

Exercising using a mask is actually quite safe, as long as you know your own condition and don't push yourself when your body feels uncomfortable.