Helena Joyce
Air pollution is a growing concern for people who want to exercise outdoors in cities. Research shows that the health benefits of physical activity can be suppressed by air pollution, with particulate matter (PM) being one of the main pollutants. The risk of inhaling high levels of pollutants is higher in certain cities, and the level of pollution also depends on the intensity of the exercise. For instance, a 2021 study found that high levels of PM2.5 or PM10 increased the risk of cardiovascular disease, with higher-intensity exercises contributing to the risk. Therefore, it is important to consider the air pollution level, one's health status, and the intensity of the exercise when deciding whether to exercise outdoors in a polluted city.
| Characteristics | Values |
|---|---|
| Air quality | Check the Air Quality Index (AQI) before exercising outdoors |
| Air pollution level | Moderate to high levels of air pollution can impact your ability to breathe outdoors |
| Health status | People with pre-existing conditions such as respiratory or cardiovascular disease should avoid outdoor exercise in moderate to high levels of air pollution |
| Exercise intensity | Higher-intensity exercises may increase the risk of negative health effects in polluted areas |
| Exercise duration | Prolonged exercise in polluted areas may increase the risk of negative health effects |
| Location | Avoid busy roads and traffic when exercising outdoors; consider parks, trails, and green spaces |
| Time of day | Avoid rush hour and busy traffic times; air pollution tends to be higher during these times |
| Weather | Air pollution is typically higher on hot, sunny days and lower after rainy or windy weather |
| Pollution sources | Consider not only particulate matter (PM2.5 and PM10) but also ozone, nitrogen oxides (NOx), and pollen levels |
| Indoor exercise | If outdoor air pollution is high, consider exercising indoors in a well-ventilated space |
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What You'll Learn
- Check the Air Quality Index (AQI) and local pollution forecasts before exercising outside
- Avoid busy roads and traffic times, especially if cycling, jogging or walking
- Exercise in parks, nature trails, and other green spaces
- Consider indoor exercise when pollution levels are high
- Consult a healthcare professional for advice on exercising in polluted cities
Check the Air Quality Index (AQI) and local pollution forecasts before exercising outside
Before exercising outside, it is important to check the Air Quality Index (AQI) and local pollution forecasts. The AQI is a science-based guide that provides information on current and forecast air quality and offers recommendations on physical activities that are safe to do based on pollution levels. It is colour-coded and includes specific advice for individuals who may be more vulnerable to the effects of air pollution.
Checking the AQI is a useful way to understand the air pollution level, which, along with a person's health status and the intensity of the exercise, are important factors to consider before exercising outdoors. The AQI can help individuals make informed decisions about the type, duration, and location of their physical activity. For example, if the AQI is in the moderate range, healthy individuals may still be able to engage in moderate-intensity exercise, but those who are older or more sensitive to air pollution should avoid prolonged and intensive physical activity.
The AQI is particularly important to consult when there are high levels of air pollution, such as smoke from wildfires or ozone during hot and sunny days. In such conditions, outdoor exercise may no longer be recommended, especially for those with pre-existing respiratory or cardiovascular conditions. For instance, a study found that even low-intensity activities like walking in highly polluted areas may intensify the negative impacts of air pollution for these individuals.
Local pollution forecasts can also provide valuable information about the air quality in your specific location. Many government agencies have monitoring stations that continuously measure and report levels of different air pollutants and some also provide forecasts. These forecasts can help individuals plan their outdoor exercise routines, allowing them to take advantage of times when air pollution levels are lower, such as after rainy or windy weather.
By checking the AQI and local pollution forecasts, individuals can make informed decisions about their outdoor exercise routines, minimising potential health risks associated with exercising in polluted air.
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Avoid busy roads and traffic times, especially if cycling, jogging or walking
When exercising in a city, it is important to be mindful of the air pollution levels, especially if you are cycling, jogging, or walking. These activities can increase your exposure to harmful pollutants, which can have adverse health effects, particularly for those with pre-existing respiratory or cardiovascular conditions.
To minimise the risks associated with exercising in polluted cities, it is recommended to avoid busy roads and traffic times. The level of air pollution is directly influenced by proximity to roads, with higher levels of pollution detected on busier roads. By opting for quieter parallel roads, you can effectively reduce your exposure to harmful pollutants. Additionally, consider the time of day you choose to exercise. Aim to avoid rush hour and busy traffic periods, as the number of vehicles on the road directly contributes to increased air pollution levels.
The Air Quality Index (AQI) is a valuable tool provided by the US Environmental Protection Agency (EPA) that can guide your outdoor exercise plans. The AQI provides a colour-coded chart with pollutant-specific recommendations, helping you make informed decisions about when and where to exercise. For instance, if the AQI level is "unhealthy" (101 or above), it is recommended to exercise indoors or opt for lower-intensity workouts if you choose to exercise outdoors.
By avoiding busy roads and traffic times, you can reduce your exposure to high levels of pollutants emitted by vehicles. This is particularly important for cyclists, joggers, and walkers, who can benefit from improved air quality by maintaining a distance of 1-2 metres from the main flow of traffic.
In highly polluted cities, the benefits of exercise need to be weighed against the risks. In some cities with extremely poor air quality, the negative impacts of inhaling fine particulates can outweigh the health benefits of exercise within just 30 minutes of cycling. Therefore, it is crucial to be mindful of your surroundings and choose locations with lower pollution levels, such as parks, green spaces, and nature trails, whenever possible.
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Exercise in parks, nature trails, and other green spaces
Parks and nature trails with trees can also reduce urban temperatures, with areas within a 10-minute walk of a park sometimes being as much as 6 degrees cooler. They can also help manage stormwater, reducing the risk of flooding. Green spaces also support biodiversity and sequester carbon.
Exercising outdoors in nature also has therapeutic advantages for people with mental health conditions and has been correlated with overall happiness. It can also improve cognitive functions like memory and attention. For children, regular interaction with nature supports cognitive development, improves impulse control, and reduces obesity, attention disorders, and depression.
There are many initiatives and programs in place to improve access to nature and green spaces, especially in underserved communities. For example, the Land and Water Conservation Fund (LWCF) supports increasing access to green spaces, including urban parks in underserved communities. The Outdoors for All Act also proposes dedicated funding for outdoor recreational projects in urban and low-income areas.
However, it is important to check the Air Quality Index (AQI) before exercising outdoors, as well as consulting with a healthcare professional. The AQI will inform you of any necessary precautions based on the pollution levels. If you are healthy, exercising during moderate air pollution is considered safe, according to the AQI. However, for those who are older or unusually sensitive to air pollution, the AQI recommends avoiding prolonged and intensive exercise when the air quality is moderate or higher.
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Consider indoor exercise when pollution levels are high
When air pollution levels are high, it is recommended that people exercise indoors. Outdoor exercise is no longer encouraged when the Air Quality Index (AQI) reaches "unhealthy" levels of 101 or above. Typically, it is safe to exercise indoors during high pollution conditions, although the venue should be considered. For example, if windows and doors are open, there is a higher chance of pollutants entering the building.
The AQI is a science-based guide that offers actions to take, including exercise or physical activity, based on current or forecast air quality. The information is provided in a colour-coded chart and includes pollutant-specific recommendations about who should take precautions based on air pollution levels. The AQI can be checked on AirNow.gov.
If you are unsure about the type or amount of activity you should do, you could ask your healthcare professional for advice. It is important to note that physical inactivity is also a crucial risk factor for the development and progression of major noncommunicable diseases, particularly cardiovascular disease. Therefore, it is still important to exercise, even if it is indoors.
When exercising indoors, 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 exercising immediately after cleaning.
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Consult a healthcare professional for advice on exercising in polluted cities
When considering exercising in polluted cities, it is always a good idea to consult a healthcare professional for advice. They can provide guidance on the types and amounts of physical activity that are suitable for your specific circumstances. This is especially important if you have a pre-existing health condition, such as a respiratory or cardiovascular disease, as even low-intensity activities like walking may intensify the negative impacts of air pollution.
Healthcare professionals can advise on the potential risks associated with exercising in polluted areas and provide recommendations for mitigating those risks. They may suggest alternative forms of exercise or advise on the best times and locations for physical activity, taking into account factors such as air quality and pollution levels. For example, they may recommend exercising indoors or suggest locations with better air quality, such as parks, green spaces, or low-emission zones.
Additionally, healthcare professionals can offer guidance on the use of protective gear or air filters, which can help reduce the amount of pollutant exposure during exercise. They can also provide advice on monitoring your health and well-being before, during, and after physical activity, to ensure that you are not experiencing any negative effects from air pollution.
By consulting a healthcare professional, you can make informed decisions about your exercise routine and develop strategies to minimize the potential risks associated with air pollution. This can help ensure that you are able to maintain a healthy and safe physical activity regimen, even in polluted cities.
It is always important to prioritize your health and well-being, and seeking professional advice is a responsible step towards achieving this.
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Frequently asked questions
The best way to exercise in a polluted city is to do it indoors. If you must exercise outdoors, avoid busy roads and opt for green spaces, nature trails, or parks.
Air pollution can negatively impact your health, especially if you have a pre-existing condition such as respiratory or cardiovascular disease. The risk of inhaling harmful pollutants increases during exercise as you breathe more and tend to breathe through your mouth, which cannot filter out large pollutants.
The recommended AQI level for outdoor exercise is between 0 and 50, indicating "satisfactory" air quality with minimal pollution risk. Moderate AQI levels (51-100) are acceptable, but those with chronic health conditions should be cautious. At “unhealthy” AQI levels of 101 and above, outdoor exercise is discouraged.
Check your local air quality forecast or monitoring stations maintained by government agencies. You can also refer to the AirNow.gov website, which provides science-based guidance on physical activities based on current and forecast air quality.
