New Mask-Required Exercise Class Focusing on Accessibility and Modifications
Mask, Move, Modify is a class created for folks to feel comfortable exercising in a masked environment under the guidance of a skilled physical therapist. This class is for those who are immunocompromised, in need of a small class size, may need advice on exercise modifications, or who are just seeking a space to workout in community while wearing a mask. Individuals who deal with autoimmune disorders or chronic illnesses often experience symptoms like shortness of breath, joint pain, fatigue, and chronic inflammation.¹ These symptoms can make it challenging to navigate exercise safely, and flares can impact consistency with activity. This class is intended to create a space for immunocompromised individuals to safely and confidently participate in exercise.
Exercise Recommendations for Chronically Ill and Immunocompromised Individuals
Regular exercise improves lung health and cardiovascular function, reduces effects related to depression and anxiety, boosts energy, and improves musculoskeletal resilience. The American Heart Association recommends 150 minutes of physical activity per week to reduce risks associated with stroke and heart disease.²
Immunocompromised individuals would benefit greatly from regular exercise, but they often do not have safe spaces to access guided movement. Group fitness classes are not typically designed with accessibility in mind, and gathering in large groups poses a higher risk for disease transmission.
Why Wear a Mask While Exercising?
Wearing masks can reduce the risk of spreading and contracting airborne viral infections such as COVID, influenza, and RSV.³ Individuals who may have weakened immune function due to chemotherapy, HIV, cancer, and autoimmune disorders are at an increased risk of contracting infections and experiencing a worse severity of symptoms.³ The COVID-19 virus remains active globally six years after the initial pandemic. COVID infection continues to carry risk of causing severe illness or death. Individuals with co-morbidities such as heart disease, respiratory disease, diabetes, weakened immune function, and/or neurological conditions are at the highest risk of worse disease outcomes.
What is Long COVID?
Although mainstream society has largely moved on from the COVID-19 pandemic, lasting effects categorized as Long COVID continue to be spotlit by local and national organizations. Within the United States, an estimated 7.3% of the population is currently living with symptoms related to Long COVID. A CDC research study concluded that 1 in 5 American adults aged 18-65 experience persistent symptoms related to an initial COVID-19 infection.⁴ Long COVID has over 200 documented symptoms including: irregular heart rate, shortness of breath, brain fog, muscle and joint pain, chronic fatigue, and headaches. Symptoms are present during an infection of COVID-19 and persisting for more than 3 months after infection. A COVID infection can also trigger the onset of autoimmune conditions or reactivate latent viruses in the body. Those who have co-morbidities that weaken the immune system are at a greater risk of experiencing symptoms of Long COVID; even for healthy individuals, the risks of developing Long COVID are cumulative with each COVID infection. Functional limitations relating to Long COVID were officially categorized as a disability under the Americans with Disabilities Act in 2021.⁴
Regular Exercise Positively Impacts Immune Function
Exercise can improve immune function, for healthy and immunocompromised groups. A 2025 research study analyzed immune cell function in groups who followed an 8-week exercise protocol after hospitalization from COVID-19. Those who followed the exercise protocol demonstrated improved immune cell function and experienced a reduction in Long COVID symptom severity.⁵ This study aligns with established research showing that regular, moderate exercise can improve immune function. Muscle activation results in stimulus to anti-inflammatory pathways, while moderate aerobic exercise leads to increased activation of regulatory T-cells, thus reducing the impacts of autoimmunity.⁶
The OutWellness Mission: Building Community Through Joyful Movement
At OutWellness part of our mission is to provide opportunity for marginalized groups to build community through joyful movement. It feels only right to expand upon the population that we serve by providing opportunities for individuals to exercise in ways that support their immune function and overall health. It is important to discuss with your primary care provider if it is safe for you to exercise in your current condition, or any considerations that you need to tell your exercise instructor.
Community Resources for COVID Prevention and Long COVID in Austin
Our community partner Clear the Air ATX operates a lending library of HEPA-grade air purifiers that local businesses, events, and group gatherings can borrow for free to make the air in their spaces cleaner and safer. Clear the Air is kindly providing the masks to participants in our weekly Mask, Move, Modify class. If you are interested in learning more about Clear the Air ATX and their work, please visit their website: https://cleartheairatx.com/ or their Instagram @cleartheair.atx
Individuals in Austin, Texas who suspect they are experiencing symptoms of Long COVID are encouraged to contact the University of Texas Post COVID-19 Program. This program is geared towards a multidisciplinary approach to medical management of Long COVID symptoms and creating a personalized recovery plan. https://uthealthaustin.org/clinics/services/post-covid-19-program
References:
- Serraino, C. (2026, March 11). Exercise and autoimmune disease: Evidence-based, low-impact approaches. Global Autoimmune Institute ” Empowering Solutions for Autoimmune Disease.
- Centers for Disease Control and Prevention. (n.d.). Benefits of physical activity. Centers for Disease Control and Prevention. https://www.cdc.gov/physical-activity-basics/benefits/index.html
- Health, D. of P. (n.d.). When and why to wear a mask. When and Why to Wear a Mask. https://www.cdph.ca.gov/Programs/CID/DCDC/Pages/Respiratory-Viruses/When-and-Why-to-Wear-a-Mask.aspx
- Centers for Disease Control and Prevention. (2022, May 26). Post–COVID conditions among adult covid-19 survivors aged 18–64 and ≥65 years – United States, March 2020–November 2021. Centers for Disease Control and Prevention. https://www.cdc.gov/mmwr/volumes/71/wr/mm7121e1.htm
- Bishop, N. C., Hamrouni, M., Daynes, E., Baldwin, M. M., Mills, G., Evans, R. A., Brightling, C. E., Singh, S. J., & Roberts, M. J. (2025). Effect of 8-week exercise-based rehabilitation on immune cell counts in Post-COVID syndrome following hospitalisation: A randomised controlled trial. Rehabilitation and Chronic Care. https://doi.org/10.1183/13993003.congress-2025.oa6534
- Dom-Wp-Admin. (2024, October 25). Exercise for immunity. Lifestyle Medicine. https://lifestylemedicine.stanford.edu/exercise-for-immunity/
