Brian Barton
Air pollution is the number one environmental threat to health in Europe, causing 400,000 premature deaths each year. Globally, air pollution is responsible for 9 million premature deaths annually, with 350,000 of those occurring in the US. It is the second-highest risk factor for non-communicable diseases, and it is especially harmful to children, older people, those already sick, and people living in poverty. To protect our health from air pollution, we can take individual actions to reduce exposure and health risks, such as checking daily air pollution forecasts and limiting outdoor activities on high pollution days. We can also support national, state, and local efforts to clean up sources of pollution and advocate for policies that promote clean air and renewable energy.
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What You'll Learn
Limit outdoor activity on high pollution days
Outdoor air pollution is a major environmental health problem, causing an estimated 4.2 million premature deaths worldwide per year as of 2019. The dangers are particularly acute for children, older people, those already sick, and people living in poverty. It is therefore important to limit outdoor activity on high-pollution days to protect our health.
One way to do this is to check daily air pollution forecasts in your area. Many sources provide colour-coded forecasts, which can inform you about the air quality in your community. These include local radio and TV weather reports, newspapers, and online sources such as airnow.gov. Checking the Air Quality Index (AQI) is also recommended before engaging in outdoor physical activity.
On days when pollution levels are high, it is advisable to move your workout indoors. This could mean walking inside a shopping mall or using a gym, for example. It is also important to limit the amount of time children spend playing outdoors if the air quality is unhealthy. Even if the air quality forecasts are good, it is recommended to avoid exercising near high-traffic areas, as vehicles on busy highways can create high pollution levels nearby.
It is worth noting that physical inactivity is a major risk factor for mortality and morbidity from cardiopulmonary and other diseases. Therefore, it is important to balance the health benefits of physical activity with the risks of increased exposure to air pollution. For individuals who are more sensitive to air pollution, such as those with heart and respiratory disease, the benefits of physical activity may be especially great. 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. Evidence suggests that even low-intensity activities like walking may intensify the negative impacts of air pollution for people with pre-existing conditions.
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Avoid exercising near high-traffic areas
Air pollution is the number one environmental threat to health in Europe, causing 400,000 premature deaths annually. Fossil-fuelled vehicles are a major contributor to air pollution. As such, it is important to avoid exercising near high-traffic areas to protect our health.
When vehicles are stuck in traffic, they emit higher levels of pollutants, and these pollutants are more concentrated near busy roads. Studies have shown that air pollution levels decrease with distance from the source of traffic. Therefore, it is best to avoid exercising near busy roads if possible. Opt for a quieter, safer route, or a parallel road that is less congested. If you are cycling, jogging, or walking, try to maintain a distance of at least 1-2 metres from the main flow of traffic to reduce your exposure to harmful pollutants.
Exercising in parks, public spaces, and low-emission zones is a healthier option when exercising outdoors in urban areas. Greenspaces have been shown to contribute positively to our health and well-being. If you are exercising indoors, be mindful of potential indoor air pollutants, such as second-hand smoke, cleaning products, and air fresheners, as these can also negatively impact your health.
While physical activity is important for health, it is crucial to be mindful of air pollution levels and take steps to reduce your exposure to harmful pollutants. This is especially important for individuals with pre-existing respiratory or cardiovascular conditions, as even low-intensity activities in polluted areas can intensify the negative impacts of air pollution. Check daily air pollution forecasts and choose to exercise indoors or in less polluted areas when pollution levels are high.
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Reduce energy use at home
Energy efficiency is about using less energy to accomplish the same tasks, thereby avoiding high energy bills and unnecessary pollution. Energy efficiency can be achieved through various means, such as:
Reducing Energy Consumption
- Turn down the thermostat: Keep your home heated to 68°F (20°C) during the day and 60°F (15.5°C) at night. Use extra blankets and sweaters instead of turning up the heat. In the summer, dress lightly to save on air conditioning costs and energy.
- Lower water temperature: Turn down your water heater to 120°F (48.8°C) to cut your water heating costs by 6-10%.
- Turn off unused appliances: Ensure that unused equipment and lights are turned off, especially at night and on weekends. Unplug appliances when they are not in use.
- Use energy-efficient products: Look for the ENERGY STAR label when purchasing new products. These products are certified to use less energy, reducing emissions and protecting the climate. Examples include energy-efficient light bulbs, which use up to 90% less energy than incandescent bulbs.
- Insulate your home: Ensure your house is well-insulated, and seal any leaks around windows and doors with weatherstrip tape and door sweeps. This will help maintain the desired temperature and reduce energy usage.
- Install reflective roofing: Consider coating your roof with a reflective, light-colored paint or coating. This reflects sunlight away from the house, reducing the need for cooling and associated air conditioning costs.
- Utilize natural light: Paint your walls in light colors to reflect more light, and open blinds during the day to bring in natural light instead of turning on electric lights.
Choosing Cleaner Energy Sources
- Switch to renewable energy sources: Opt for clean energy sources such as solar and wind power, which emit little to no air emissions. As the cost of renewable energy decreases, more people and businesses are adopting these options to reduce their environmental impact.
- Choose ENERGY STAR-certified homes: When purchasing a new home, look for those with the ENERGY STAR certification, indicating superior energy performance and reduced emissions.
By implementing these strategies, you can significantly reduce your energy consumption and associated pollution, contributing to a healthier and more sustainable environment.
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Eat fruits and vegetables, exercise, and don't smoke
Eating fruits and vegetables, exercising, and not smoking are three essential ways to protect our health from pollution.
Firstly, eating a variety of fruits and vegetables is crucial for maintaining health and protecting against pollution's negative effects. Fruits and vegetables contain vitamins, minerals, antioxidants, and phytochemicals, or plant chemicals, which provide our bodies with essential nutrients and help protect against diseases, including cancer, diabetes, and heart disease. Aim to consume at least five kinds of vegetables and two kinds of fruit daily, choosing seasonal produce for maximum freshness and nutritional value.
Secondly, regular exercise is vital for maintaining good health, but it is essential to be mindful of pollution levels when exercising outdoors. While physical activity is beneficial, air pollution during exercise can negatively impact our health, especially during intense exercise. Check daily air pollution forecasts and limit outdoor workouts when pollution levels are high. Instead, opt for indoor exercises or join a gym to protect yourself from harmful pollutants while still reaping the benefits of physical activity.
Lastly, smoking is detrimental to both health and the environment. Tobacco products, including cigarettes, smokeless tobacco, and e-cigarettes, contribute to plastic pollution and have severe health consequences. Cigarette filters, for example, are a significant source of microplastic pollution, and second-hand smoke further endangers the health of those around you. Quitting smoking is one of the best ways to protect your health and the environment from the toxic effects of tobacco pollution.
In summary, eating a variety of fruits and vegetables, exercising regularly (preferably indoors or when air pollution levels are low), and abstaining from smoking are key strategies to protect our health from pollution and its associated risks.
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Advocate for clean air policies
Air pollution is the number one environmental threat to health in Europe, leading to 400,000 premature deaths each year. It is caused by the use of fossil fuels, pesticides, and other sources of energy and chemicals. A polluted environment is particularly dangerous for children, the elderly, those who are already sick, and people living in poverty.
To protect our health from the dangers of air pollution, we must advocate for clean air policies that address these sources of pollution. Here are some ways to advocate for clean air policies:
- Support organisations that are working towards clean air initiatives: The Coalition for Clean Air (CCA), for example, is a statewide organisation in California dedicated to protecting public health, improving air quality, and preventing climate change. They work with policymakers, businesses, and individuals to make informed decisions for cleaner air. Other organisations like the American Lung Association also have initiatives such as the Healthy Air Campaign, where individuals can send messages to decision-makers and share their stories.
- Get involved in formal air quality programs: Many states, counties, and cities have created special citizen committees to advise them on air quality issues. You can join these committees or participate in public meetings to share your concerns and stay informed about their work.
- Contact your representatives: Call or write to your local, state, or national representatives to advocate for stronger clean air policies. Urge them to support initiatives that reduce emissions, promote clean energy, and enforce pollution limits.
- Spread awareness and educate others: Share information about the impacts of air pollution on health and the environment. Educate your community about ways to reduce their carbon footprint and make informed decisions that contribute to cleaner air.
- Vote and participate in elections: Use your vote to support candidates who prioritise clean air policies and environmental protection. By electing officials who are committed to addressing air pollution, you can help shape policies that protect public health and the environment.
By advocating for clean air policies and taking collective action, we can improve air quality, mitigate health risks, and address the climate crisis.
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Frequently asked questions
Check daily air pollution forecasts in your area and stay indoors when the air quality is poor. Limit physical exertion, especially outdoors and near air pollution sources. Use air conditioning and fans when it's hot, and keep the windows closed.
Avoid exercising outdoors when pollution levels are high. Move your workout indoors or to a shopping mall or gym. Limit the amount of time children spend playing outdoors if the air quality is unhealthy. Even if the air quality is good, avoid exercising near high-traffic areas.
Wear a mask when you go outside. Cloth masks and surgical masks may help with larger particles, but only certain masks like N95s will filter fine particles. Change your clothes when you return home. Think about healthier alternatives to driving, such as walking or cycling.
Support national, state, and local efforts to clean up sources of pollution. Get involved in campaigns for cleaner air and hold policymakers and decision-makers accountable. Vote for leaders that prioritize renewable energy and take steps to reduce your own fossil fuel use, such as by switching to a 100% renewable energy plan.
