Bronte Wells
There is growing research on the health effects of exercising outdoors in polluted air. While physical activity is important for health, air pollution inhalation can have negative health effects. When exercising outdoors, it is important to consider the air pollution level, one's health status, and the intensity of the exercise. If the air quality is poor, it is recommended to exercise indoors or in a gym. However, indoor spaces can also be affected by air pollution from various sources, such as open fires, cleaning products, and outdoor pollution seeping in. To minimize exposure to air pollution during exercise, one can refer to the Air Quality Index (AQI) and take necessary precautions, such as wearing masks or using air purifiers.
| Characteristics | Values |
|---|---|
| Is exercising outdoors safe during bad pollution? | It depends on the air pollution level, a person's health status, and the length and intensity of the exercise. |
| What is AQI? | The Air Quality Index (AQI) is a science-based guide that offers actions to take, including exercise or physical activity, based on current or forecast air quality. |
| When is outdoor exercise not encouraged? | Outdoor exercise is not encouraged when AQI levels reach "unhealthy" levels (101 AQI and above). |
| When is indoor exercise not safe? | Indoor exercise may not be safe if the venue has open windows and doors, or if there are potential pollutants such as second-hand smoke, cleaning products, and air fresheners. |
| How to protect yourself when exercising outdoors? | Use a tight-fitting mask or an N95 filtration mask, exercise away from traffic and busy roads, and opt for lower-intensity workouts. |
| How to protect yourself when exercising indoors? | Use an air purifier, such as a HEPA filter, or a home air filtration system. |
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What You'll Learn
Gyms can be affected by outdoor air pollution
Indoor air pollution can come from various sources, including open fires and heaters, building materials and furniture, cleaning products, cooling systems, second-hand smoke, and pollution that comes in from outdoors. Gyms are often leased from building owners, who may cut costs by recycling used air instead of heating or cooling fresh air from outside. This can result in high levels of CO2 in indoor spaces, which, while not necessarily toxic, are not completely harmless.
Indoor mould, which is common in gyms, locker rooms, swimming pool areas, and saunas, can be more damaging than well-known pollutants such as asbestos and lead. Recent studies have also shown that there are concerningly high levels of carcinogens in the air of the average fitness centre, as well as significant amounts of harmful bacteria on the surfaces of fitness equipment.
To reduce exposure to indoor air pollution, it is recommended to use air purifiers with windows kept closed, which can lead to a significant reduction in indoor-to-outdoor concentration ratios.
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Indoor air pollution sources
While exercising outdoors during moderate pollution levels can be safe for healthy individuals, indoor air pollution can pose significant health risks. Indoor air pollution sources can be broadly categorised into two types: outdoor pollution entering indoor spaces and direct indoor pollution sources.
Outdoor Pollution Entering Indoor Spaces
Outdoor air pollution can enter indoor spaces through open windows and doors, affecting the indoor air quality. This is particularly relevant for venues with constantly open windows and doors, such as gyms.
Direct Indoor Pollution Sources
Direct indoor pollution sources can be further divided into two sub-categories: intermittent and continuous pollution sources.
Intermittent Pollution Sources
Intermittent sources of indoor air pollution are related to specific activities or events. These include:
- Smoking: Tobacco smoke, including cigarettes, contains harmful pollutants. Exposure to second-hand smoke and asbestos fibres, especially during smoking, can increase the risk of developing lung cancer.
- Cleaning: The use of cleaning products and air fresheners can reduce indoor air quality. It is recommended to avoid exercising immediately after cleaning.
- Redecorating: Home improvement products and activities like painting can release pollutants.
- Hobbies: Certain hobbies may involve the use of products that emit pollutants.
Continuous Pollution Sources
Continuous sources of indoor air pollution emit pollutants more or less continuously. These include:
- Building Materials and Furniture: Building materials, furnishings, and textiles used in indoor spaces can release pollutants over time. For example, improperly adjusted gas stoves can emit significantly more carbon monoxide than properly adjusted ones.
- Open Fires and Heaters: Fireplaces, wood stoves, and gas ranges used for cooking can emit harmful pollutants, including nitrogen oxide, a respiratory irritant.
- Cooling Systems: Air conditioning and cooling systems can be sources of indoor air pollution, especially if not properly maintained.
- Biological Pollutants: Plants, people, and animals are sources of indoor biological pollutants. Moulds and mildews, for instance, release disease-causing toxins.
It is important to note that the health effects of indoor air pollution can vary depending on age, pre-existing medical conditions, and individual sensitivity. Some effects may be immediate, such as irritation of the eyes, nose, and throat, while others may take years to manifest, including respiratory diseases, heart disease, and cancer.
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The risks of exercising indoors vs outdoors
The risks of exercising outdoors versus indoors depend on a range of factors, including the level of pollution, individual health status, and the intensity and duration of the exercise.
Exercising Outdoors in Bad Pollution
Exercising outdoors when air pollution levels are high can carry health risks. The Environmental Protection Agency's Air Quality Index (AQI) is a useful tool for determining whether it is safe to exercise outdoors. When the AQI exceeds 100, it is generally recommended to exercise indoors, especially for sensitive groups such as those with lung or heart problems. At these levels of pollution, exercising outdoors can lead to impaired lung function, increased asthma symptoms, and cardiovascular stress, especially for athletes. Even moderate amounts of pollution, with AQI scores between 26 and 50, can impact your ability to breathe outdoors.
Research has shown that healthy individuals who engage in moderate to high-intensity exercise in low or high levels of air pollution experience fewer health effects than when doing low-intensity exercise. However, for people with pre-existing respiratory or cardiovascular conditions, even low-intensity activities like walking can intensify the negative impacts of air pollution.
Exercising Indoors in Bad Pollution
Exercising indoors during high pollution levels can be safer, but it depends on the venue. If windows and doors are open, there is a higher likelihood of particulate matter entering the indoor space.
Other Risks of Exercising Outdoors
Aside from air pollution, there are other factors to consider when exercising outdoors. For example, high temperatures can increase the risk of heatstroke, especially during peak heat hours (11 am to 4 pm). It is important to pace yourself, stay hydrated, and listen to your body's warning signals.
Limited Research on Indoor vs Outdoor Exercise
It is worth noting that there is limited high-quality research comparing the health effects of indoor versus outdoor exercise. The existing studies suggest that outdoor exercise may provide some benefits, but the evidence is inconclusive due to the high risk of bias in the studies. More rigorous and thorough research is needed to make definitive conclusions.
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How to protect yourself when exercising in polluted air
Exercising outdoors in polluted air can have short-term health effects, with lung function impairments being the most common. The risk of health impacts increases with higher levels of air pollution. Therefore, it is important to take precautions when exercising outdoors in polluted air. Here are some ways to protect yourself:
Check the Air Quality Index (AQI)
Before planning any outdoor physical activity, it is advisable to check the AQI in your area. The AQI is a science-based guide that provides information about the current and forecast air quality. It offers specific recommendations on whether it is safe to exercise outdoors and who should take extra precautions. You can find this information on the AirNow.gov website or through government agencies that monitor air quality.
Avoid Prolonged and Intensive Exercise
If you are healthy, moderate air pollution may not be a concern, and you can continue your regular exercise routine. However, if the air quality is moderate or higher, it is recommended to avoid prolonged and intensive physical activity, especially if you are older or particularly sensitive to air pollution. Opt for lower-intensity workouts and consider shortening the duration of your workout.
Choose Greener Locations
When exercising outdoors, try to use parks, public spaces, and trails with low emission zones. Research shows that greenspaces contribute to our health and wellbeing. Avoid busy roads and areas with heavy traffic, as air pollution levels tend to be higher in these locations. If possible, maintain a distance of at least 1-2 meters from the main flow of traffic to reduce your exposure to pollutants.
Wear a Protective Mask
Consider wearing an N95 filtration mask during outdoor exercise to protect yourself from particulate matter. Clinical studies have shown that N95 masks can prevent the increase in systolic blood pressure induced by particle exposure and have beneficial effects on heart rate variability.
Exercise Indoors
When outdoor air pollution levels are high, it is recommended to exercise indoors. However, be mindful of potential indoor air pollutants, such as second-hand smoke, cleaning products, and air fresheners. Choose a well-ventilated space with proper air filtration systems to reduce exposure to pollutants.
Remember, it is always a good idea to consult with your healthcare provider if you have specific concerns or conditions that may be affected by exercising in polluted air.
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The health effects of exercising in polluted air
Exercising outdoors in polluted air can have short-term health effects, with lung function impairments being the most common observation. However, the specific health consequences depend on various factors, including the air pollution level, an individual's health status, and the intensity and duration of the physical activity.
Air Pollution Index (AQI) Guidelines
When making decisions about outdoor physical activity, it is essential to consider the Air Quality Index (AQI). The AQI provides a colour-coded guide and specific recommendations based on current and forecasted air quality levels. According to the AQI, healthy individuals can engage in moderate physical activity even during periods of moderate air pollution. However, for older individuals or those sensitive to air pollution, the AQI recommends avoiding prolonged and intensive exercise when the air quality is moderate or worse.
Health Effects of Exercising in Polluted Air
Research has shown that exercising outdoors in polluted air can lead to short-term health effects, particularly lung function impairments. A review of 16 studies found that nine of them demonstrated temporary adverse health impacts, specifically related to lung function. Additionally, higher-intensity exercises during periods of high air pollution may further increase the risk of cardiovascular diseases, as observed in a 2021 study published in the European Heart Journal.
Recommendations for Outdoor Exercise
When exercising outdoors, it is advisable to opt for lower-intensity workouts, as higher-intensity activities, such as long runs or sprinting, increase the amount of polluted air inhaled. Additionally, it is recommended to exercise in areas with lower pollution levels, such as nature trails, and to avoid busy roads and traffic hotspots, as air pollution levels tend to be higher in these areas.
Indoor Exercise as an Alternative
During periods of high outdoor air pollution, indoor exercise is generally considered safe. However, it is important to be mindful of potential indoor air pollutants, such as second-hand smoke or pollutants entering from open windows and doors. Environmental and lung health experts agree that the health risks associated with breathing polluted air during exercise are less significant than the risks associated with a sedentary lifestyle. Therefore, it is essential to stay active, even in polluted environments, while taking appropriate precautions to minimise exposure to harmful pollutants.
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Frequently asked questions
It depends on the air pollution level, a person’s health status, and the length and intensity of the exercise. Generally, outdoor exercise is not encouraged when the AQI is above 101.
It is generally safe to exercise indoors during high pollution conditions, but it depends on the venue. If windows and doors are constantly open, there is a higher likelihood of particulate matter getting indoors.
You can wear a tight-fitting mask, such as an N95 filtration mask, to prevent the increase in systolic blood pressure induced by particle exposure. You can also exercise in parks, public spaces, and trails with low emission zones.
