My Face Mask Routine During COVID-19
This is my new morning ritual during the COVID-19 pandemic — I drive to my office (I am still considered essential) and park (street parking has been wonderfully available). I don my well-worn surgical mask and walk into WWSPT where I undergo symptom screening and a temperature check. Then, I promptly wash my hands and get my computer ready for my patients for the day. All-day long I wear the mask and wash my hands frequently, all this I to prevent the spread of any infection.
Likewise, when I go to the grocery store and the hardware store, I sport my mask. If I jog or walk, I have it with me, just in case I encounter others on the empty routes I usually choose. I cannot, however, exercise for long within its confines, so when outside for a walk I don’t wear my mask but have it with me. Overall, it is a small inconvenience.
A brief evidence review for the use of face masks while in public provides some useful insights as well as underscores the limits of our knowledge.[1] Despite the high frequency of respiratory virus infection across humankind and the low cost of masks, there is a dearth of good studies on face mask use (this is in some ways a commentary on our collective priorities). From five systematic reviews that have been published and two pre-print systematic reviews, one can glean the following:
- There is an abundance of poor-quality studies
- Masks may be superior to no masks in the general public during an influenza epidemic
- Masks were worn less than 50% of the time by people assigned to wear masks
- There is some efficacy if worn by symptomatic individuals
- There is a need for high-quality randomized controlled trials
Justifications for not wearing a mask in public include the limited assessments of effectiveness, the likelihood that they are not worn properly or consistently, the possibility that wearers may feel protected and avoid other public health interventions, and the need to reserve masks for healthcare workers. I wear my mask to protect my self and my patients so I can feel that I can safely provide physical therapy care. I believe it is a simple but again sometimes inconvenient this I can do.
In this review, the authors invoke the precautionary principle in approaching an issue of potential harm when scientific knowledge is lacking. In other words, when it comes to using a simple and cheap intervention that may be effective, they suggest wearing a face mask in public.
Given the thinness of the evidence and my penchant for an evidenced-based approach, why have I adopted a new ritual? I think that there are actually three reasons. First, I do so out of respect for, and in solidarity with my front-line colleagues who depend on PPE for their safety and that of their families. Second, when out and about in my small town, I see myself as a role model for good social behavior. Finally, like the authors, I believe in the precautionary principle when it comes to this strange and frightening virus. What do I have to lose?
Wendy Webb Schoenewald. PT, OCS
Motivation for Physical Activity During COVID-19
Coronavirus seems to be the main topic on all of the news stations lately, and we are all beginning to feel a little bit stir-crazy after months of stay at home order and quarantine. Some of us are starting to feel the pain of not being able to get into the gym every day, while others are dealing with chronic or progressive medical conditions that require treatment.
No matter what your level of capability, it is essential to stay active during the time of coronavirus, not only for our physical but also for our mental health. With all the quarantine snacking, there is no better way to avoid “the corona 19” than with a little exercise. The US Department of Health recommends an average of 30 minutes of moderate-intensity activity at least five days per week.
We realize that there are many challenges in meeting this recommendation during COVID-19. Perhaps one of the biggest challenges is the lack of routine. Maybe you have been snoozing your alarm and missing your Zoom workouts or are just less motivated without access to the gym. Without a method, we are less likely to follow through on our daily activity and exercise regimen. One way to help hold yourself accountable is to find a buddy to plan walks or other activities. Together you can make a plan to exercise at the same time every day, getting yourself back into the routine.
Another common reason we tend to neglect exercise is that it is not convenient. Everyone’s lives are fast-paced, and we need something quick and simple that fits into our daily life easily. For example, if you have time on your lunch break, you can use that free time to take a short walk without taking time out of your day. Or if you have a short commute to work, you can substitute that drive for a bike ride or walk one day out of the week.
Cardiovascular exercise may not be everyone’s favorite activity, but I challenge you to get out and do something as simple as a brisk walk around your neighborhood. You can challenge yourself by seeing how quickly you can walk a mile and track your progress each day. You can also push yourself by trying to increase the distance that you are walking each day. Increasing your mileage may be challenging at first, and if needed, you can break up your walks into multiple bouts throughout the day.
Dr. Cassie Zanolini PT, DPT
WWS Physical Therapy & Vestibular Rehabilitation
References:
HHS Office, & Council on Sports. (2019, February 1). Physical Activity Guidelines for Americans. Retrieved from https://www.hhs.gov/fitness/b
Exercise Routine is a Must During COVID-19 Pandemic!
COVID-19 pandemic has certainly changed our lives. While hopefully, you have been healthy and not been exposed to the virus, the virus has affected everyone and has caused a lot of stress. People are working from home or not currently working, and most social outings have moved to computers and phones. For some of us, our go-to stress- and anxiety-reducing activities are no longer an option at this time. Not being in our normal daily routine and not being able to spend time with our loved ones in person can take a toll on physical and mental health.
Exercise has obvious benefits for your body; it allows you to build up your strength, flexibility, and cardiovascular endurance. It decreases your chance of osteoporosis, heart disease, obesity, diabetes, and many other conditions that can be limiting later on in life. Many of these comorbidities also are high-risk factors associated with the coronavirus. However, exercising does much more than address your physical health. It has many benefits for your brain and mind and is crucial for your mental health. Depression and anxiety have become major topics in this country within the past few years. Especially now during this uncertain time, many people are very anxious. According to the Mayo Clinic, depression and anxiety affect 1 out of every 10 people. Besides medication and seeking professional help, exercise can help battle depression and anxiety. When you work out, your brain releases all different types of neurotransmitters. The most notable neurotransmitters are dopamine, serotonin, and noradrenaline. The release of these transmitters in your brain can improve your mood, focus, and attention. Exercising also releases endorphins that improve your sense of well-being. In addition, achieving your personal record in lifting or running a mile can increase your confidence and personal autonomy.
Working from home has become the new normal for many of us. Sitting at the desk working on the computer for long hours can cause neck, shoulder, or low back issues. When you sit or stand in one position for a prolonged period of time, your joints become stiff and can cause discomfort or pain. That is usually because of osteoarthritis. Osteoarthritis is the degeneration of bone over time, and it is a condition that is unavoidable. It tends to become more pronounced and affects our activities of daily living as we get older. If it gets bad, it can progress to osteopenia and osteoporosis where the health and integrity of your bones are compromised.
While osteoarthritis is unavoidable, you can avoid pain, avoid osteoporosis, and not let it impact your normal activities. Your body likes to move: “motion is lotion.” Movement allows blood and nutrients to flow through your body to your organs and muscles. It also lubricates joints so they can move more easily. Oftentimes, the more you move, the better you feel, especially after being still for a long period of time. So it is important to move frequently throughout the day. Try to get up from your desk every 30 minutes or so to get those joints and muscles moving. It can be as simple as turning your neck side to side, moving your arms and legs up and down, or even just standing and bending backward to stretch your back.
Exercise has many great qualities that impact your physical and mental health, but how often are you supposed to exercise?
The US Department of Health and Human Services recommends that adults should exercise at a moderate intensity level for 150 minutes each week, or a vigorous intensity level for 75 minutes a week. If you break that down, that is about 30 minutes 5 days a week. The 30-minutes- a-day recommendation can be an accumulation of activity. For example, you can break up the 30 minutes into three 10-minute periods if that is what you can tolerate. Moderate-intensity exercises can include walking briskly, water aerobics, biking, and general gardening; whereas vigorous-intensity includes jogging, running, hiking, and aerobic dancing.
Since the COVID-19 pandemic, many of our outlets like gyms and classes are closed. For some of us, it is difficult to find another form of activity. If you are not sure what to do, if the activities listed above do not really appeal to you, or if you just do not know where to start on your own, contact us at WWS Physical Therapy and Vestibular Rehabilitation. Physical therapists are movement experts and can provide you information and a personalized program for you to get moving. We also have informative blogs and videos with more details about stretches and ergonomic setups on our WWSPT website. It is important to exercise now so your body and mind can be as strong as possible later in life when it gets a little tougher to move around.
This post also appears in The Bucks County Women’s Journal.
WWSPT Response to the COVID-19 Pandemic
Do you need Physical Therapy during the COVID-19 Pandemic? WWS Physical Therapy & Vestibular Rehabilitation clinic, Doylestown, PA., is open and is also offering Telehealth services.
Watch this message from Wendy Webb Schoenewald PT, OCS. for more information.
Contact WWSPT through email or call our offices at 215-489-3234.
Stay safe!