Should You Exercise In Pollution?

Air pollution is a growing concern, and it is important to understand its impact on our health, especially when exercising. While exercise is beneficial for our health, it can have adverse effects when performed in highly polluted areas. During exercise, we tend to breathe more heavily, taking in more air and pollutants. This can lead to an increased risk of developing asthma, respiratory and cardiovascular conditions, and long-term damage to the respiratory system. The level of air pollution and the duration of exposure play a crucial role in determining the impact on our health. It is recommended to check air quality indexes, avoid exercising near busy roads, and opt for parks or low-emission zones when exercising outdoors. For those with pre-existing health conditions, consulting a doctor is advisable to ensure safe exercise practices.

The effects of air pollution on outdoor exercise

Air Pollution and Health Risks

Air pollution is a mixture of particulate matter and gases, including ozone, nitrogen dioxide, and sulphur dioxide, which can have detrimental effects on human health. Exposure to air pollution can cause short-term health issues, such as lung function impairments, and increase the risk of long-term health conditions, including respiratory and cardiovascular diseases. People with pre-existing health conditions, older adults, children, and babies are particularly vulnerable to the negative impacts of air pollution.

Outdoor Exercise and Air Pollution

When exercising outdoors, individuals breathe more frequently and deeply, taking in more air and potentially harmful pollutants. The mouth, unlike the nose, is unable to filter out large pollutants, allowing them to enter the airways and penetrate deeper into the lungs. Therefore, exercising in polluted environments can increase the amount of pollutants inhaled and heighten the associated health risks.

Recommendations for Exercising Outdoors

To minimize the negative impacts of air pollution during outdoor exercise, it is advisable to:

• Check air quality indexes and weather forecasts to plan outdoor activities when pollution levels are lower.
• Avoid busy roads and areas with tall buildings, as pollution tends to be higher in these locations.
• Maintain a healthy distance from roads, especially busy ones, as pollution levels decrease with distance from the source.
• Utilize parks, public spaces, and trails with low emission zones, as greenspaces contribute to overall health and well-being.
• Consider alternative forms of transportation, such as walking or cycling, to reduce your contribution to air pollution.

Impact on Brain Health

Recent research has also linked vigorous physical activity in highly polluted areas with diminished brain health benefits. Air pollution may offset the positive effects of exercise on brain resilience and increase the risk of Alzheimer's and dementia. Therefore, it is recommended to avoid exercising close to vehicle traffic and in areas with high air pollution levels.

Need for Further Research

While the available research provides valuable insights, the study of the potential health effects of air pollution during exercise is an evolving area. Further investigations are needed to comprehensively understand the complex relationship between exercise, air pollution, and health outcomes.

The impact of air pollution on brain health

Air pollution has long been known to harm the lungs and cardiovascular system, but recent research has shown that it also has negative effects on brain health. Studies have found that air pollution can cause physical and functional changes in the brain regions that control emotions, leading to an increased risk of anxiety and depression.

Air Pollution and the Brain

Air pollution is a complex mixture of gases and particulate matter, with particulate matter being one of the most harmful components. These tiny particles can infiltrate buildings and penetrate the body, travelling through the nose and into the brain, or causing inflammation and altered immune responses in the body that can then cross into the brain.

The Impact on Brain Health

Research has shown that exposure to air pollution is associated with increased inflammation and changes to the regulation of neurotransmitters in the brain. This can lead to mental health problems such as anxiety and depression, with studies reporting higher mental health symptoms and behaviours in humans and animals exposed to higher levels of air pollution.

Protecting Brain Health

To protect brain health, it is important to reduce exposure to air pollution. This can be done by avoiding busy roads, exercising in parks and green spaces, and checking air quality indexes before planning outdoor activities. Additionally, wearing masks, installing air filtration systems, and moving to less polluted areas can also help reduce exposure.

While the research on the impact of air pollution on brain health is still evolving, the current evidence suggests that it has significant negative effects. Further research is needed to fully understand the mechanisms underlying these effects and to develop effective strategies to mitigate them.

The risks of exercising in highly polluted areas

Exercising in highly polluted areas can be harmful to your health. When you exercise, you tend to breathe more heavily, taking in a greater volume of air into your lungs. If that air is polluted, you are exposing your body to a higher number of pollutants. This can be particularly dangerous for people with pre-existing respiratory or cardiovascular conditions.

The Impact on Your Respiratory System

When you breathe heavily during exercise, you are more likely to breathe through your mouth instead of your nose. Unlike the nose, the mouth is unable to filter out certain large pollutants in the air, meaning more pollutants enter your airways and get deeper into your lungs. This can lead to short-term health effects, with lung function impairments being the most observed consequence.

Exercising in polluted air can also increase your chances of developing asthma and worsen existing respiratory conditions. Prolonged exposure to air pollution can even cause long-term damage to your respiratory system.

The Impact on Your Cardiovascular System

Both exposure to air pollution and physical inactivity are crucial risk factors for the development of major non-communicable diseases, especially cardiovascular disease. When you exercise in polluted air, you are increasing your risk of several non-communicable diseases, mainly of cardiorespiratory origin.

Additionally, air pollution is linked to a higher risk of developing a cardiovascular condition or suffering a stroke.

How to Reduce Your Risk

While it is not recommended to stop exercising outdoors altogether, you can take steps to reduce your exposure to air pollution:

• Check air quality indexes and try to exercise when pollution levels are lower.
• Avoid exercising near busy roads, especially during rush hour.
• Choose parks, public spaces, and trails with low emission zones.
• If you live in a highly polluted area, consider exercising indoors or finding an indoor pool to swim in.

How to reduce the effects of air pollution when exercising

• Check the air quality index: Check the air quality index of the day before exercising. Many government agencies have monitoring stations that continuously measure and report levels of different air pollutants. Some also give forecasts, which you could use to decide when would be better to do your outdoor exercise.
• Check the weather forecast: Air pollution tends to be at its highest on hot, sunny days, while the air tends to be cleaner after rainy or windy weather. If you have a pollen allergy, you may have more issues on days where pollen levels are high as pollen can interact with pollution.
• Avoid exercising during rush hours: Try to avoid being physically active outdoors during rush hour in busy traffic areas or other times when lots of cars will be on the roads. Choose an alternative, quieter route or another time to be active.
• Choose healthy travel options: Driving a car to get around contributes to the air pollution problem. Consider using public transport, or ‘taking the active option’ and walking or cycling.
• Avoid exposure to indoor air pollution and second-hand smoke: If you exercise at a gym, at home or in another indoor space, you could come into contact with indoor air pollution and/or second-hand smoke, so it is worth considering potential pollutants in this environment and how you can protect yourself from them. Vacuuming, and using cleaning products and air fresheners may reduce air quality, so try to avoid exercise immediately after cleaning.
• Consider your location and route: When exercising in a town or city, make use of parks, public spaces and trails with low emission zones as much as possible. A growing amount of research is showing that greenspaces contribute to our health and wellbeing.
• Keep a healthy distance from the road: If you are cycling, jogging or walking outdoors, it is best to avoid doing this close to roads – particularly busy ones – if possible. Studies have shown that air pollution levels are higher on busier roads, but that the amount of pollution drops in line with how far away you are from a road.
• Move around vehicles: When cycling, jogging or walking behind cars, scooters, motorcycles, lorries and other vehicles, you will breathe in very high levels of pollutants that can be harmful to your lungs. If it is safe to do so, move around these vehicles to try to reduce your exposure and keep your distance.
• Avoid busy roads with high buildings: Air pollution tends to get trapped within roads with tall buildings on either side, so this type of road usually has poor air quality and should be avoided for exercise. Traffic lights are another pollution hotspot to avoid, as when vehicles move away from traffic lights they give off more emissions.

The health benefits of exercise vs the risks of air pollution

Benefits of Exercise

Regular exercise and physical activity have numerous health benefits. Firstly, they can help maintain a healthy weight and prevent obesity by increasing the amount of energy burned. Exercise also strengthens the heart, improves circulation, and lowers the risk of heart diseases such as coronary artery disease and heart attacks. Additionally, it can reduce high blood pressure, cholesterol, and triglyceride levels, which are all risk factors for heart disease.

Exercise can improve mental health and mood by releasing chemicals in the body that enhance mood and relaxation, helping to manage stress, anxiety, and depression. It can also improve sleep and sexual health, and reduce the risk of certain cancers, including colon, breast, uterine, bladder, esophageal, kidney, stomach, and lung cancer.

Furthermore, exercise helps manage blood glucose and insulin levels, reducing the risk of metabolic syndrome and type 2 diabetes. It can aid in quitting smoking by reducing cravings and withdrawal symptoms, and it can improve bone and muscle strength, reducing the risk of falls in older adults.

Risks of Air Pollution

Air pollution, on the other hand, poses significant health risks, especially when engaging in outdoor exercise. Particle pollution and ozone are major contributors to air pollution and have been linked to increased health risks and premature deaths worldwide. Particle pollution, or particulate matter, is a mixture of tiny solids and liquids in the air, including pollutants from vehicles, factories, and power plants. This type of pollution can trigger respiratory issues such as wheezing and coughing, as well as more serious conditions like heart attacks, strokes, and lung disease.

Ozone, a gas composed of three oxygen atoms, is another dangerous pollutant. When inhaled, ozone irritates the lungs and can cause inflammation and damage to the small airways. Both particle pollution and ozone pollution have been associated with an increased risk of respiratory and cardiovascular diseases, as well as premature deaths.

When participating in outdoor exercise, individuals breathe more deeply and rapidly, taking in more air pollution, which can negatively impact their lungs and overall health. The health risks associated with air pollution are particularly relevant for certain groups, including infants, young children, people with existing illnesses or chronic conditions, and those who work or exercise outdoors.

Balancing the Benefits and Risks

While exercise has numerous health benefits, it is important to consider the potential risks associated with air pollution when exercising outdoors. Checking air quality indexes and forecasts can help individuals make informed decisions about when and where to exercise outdoors. Additionally, choosing locations with lower emission zones, such as parks and green spaces, and maintaining a healthy distance from busy roads can help reduce exposure to air pollution.

Overall, while exercise is crucial for maintaining health, it is essential to be mindful of air pollution levels and take appropriate precautions to minimize the potential risks associated with air pollution exposure during outdoor exercise.

Frequently asked questions