While we take precautions against the COVID-19 infection, let us be careful of heat stroke during this summer season!
We have to adjust to the “new normal” of the living with the novel coronavirus, and it is now common practice to wear a mask while stepping outside. While we take such measures to reduce the risk of infection, it is also important to take extra precautions against heat stroke this summer. Here, we introduce measures which can be taken when exercising or going about daily chores while wearing a mask.
5 basic measures to prevent COVID-19 and heat stroke
1. Avoid heat / going to hot places
When outside, stay away from hot places as much as possible, and try to be in places of shade and proper ventilation. Avoiding going out on hot days and times of day when temperatures are high, and wearing summer clothes are very important. When inside the house, it is important to switch on the cooler and to keep the proper temperature. A ventilation function of household coolers is inadequate, so there may be a need to open the windows while the cooler is on, or use a ventilation fan.
2. Remove the face mask when necessary
When temperatures and humidity levels are extremely high, wearing a face mask can be taxing on the body. When outdoors, remove your face mask periodically when you keep a distance of 2m or more from others.
Following are the points of caution for wearing a mask on a hot day:
- Take care of your health when the temperature and humidity is very high.
- When outdoors, remove your mask periodically if you keep a distance of more than 2m from other people.
- Avoid activities which are taxing on the body, such as intense exercise.
3. Frequently replenish your body with water
Drink a lot of water. It is recommended to drink at least 1.2 litres of water everyday. Drink water frequently, even before you feel thirsty.
Also, when you sweat a lot, make sure to replenish the salts in your body.
4. Be sure to habitually check your health
Frequently take your temperature, and pay attention to your body health. When you aren’t feeling well, rest properly and do not strain yourself to step outside.
5. Build endurance by light exercise
It is recommended to exercise to the extent that you feel a little hot or a little tired, while at the same time keeping yourself hydrated. While it depends on age and health condition, it is good to exercise about 30 minutes everyday.
Points of caution for exercise
While adopting the necessary measures to prevent infection, it is necessary to move your body and exercise in order to maintain mental and physical balance. In addition to the basic measures as mentioned above, we introduce extra points of caution for exercise:
Health Check before starting exercise
If your condition corresponds to any of the below, avoid exercise:
- If your body temperature exceeds your normal body temperature
- If you have a cold-like symptom, such as a cough or throat pain
- If you feel weakness or shortness of breath
- If you feel a loss of taste or smell
- If your body feels heavy or you feel tired easily
Regarding the wearing of face masks
While stepping outdoors, it is definitely recommended to wear face masks. However, if you exercises while wearing a mask, you may fail to keep yourself hydrated, your body temperature may stop going down easily and you may suffer a heat stroke. If you feel short of breath while moving, you should remove your face mask and make sure to rest a little. Exercising while wearing a face mask exerts a greater strain on the body than exercising without a mask. Without straining oneself, make sure to take steps such as dropping your speed while running and reduce the overall amount of exercise.
Points of caution for different types of exercise
For walking and jogging, choose a place and time when not a lot of people are around, and do it by yourself or with a few people. While crossing the path of others, make sure to maintain a certain distance from others.
Use videos for doing weights and yoga at home, and do it at a place where not a lot of people are present. Frequently ventilate the room and check the air quality, and avoid places where the humidity is high.
Let us fight against COVID-19 and heat stroke!
Read <5 basic measures to prevent COVID-19 and heat stroke> carefully, and let us hope to resume daily activities and exercises! This summer, the heat and humidity might be difficult to bear, but let us all overcome this together!