Exercising In Polluted Air? Here's What You Should Do

Air pollution is a serious issue that can have detrimental effects on human health, especially when combined with physical activity. When exercising in polluted air, individuals may experience adverse health effects such as irritation, coughing, dryness, and breathlessness. The impact of polluted air on individuals depends on various factors, including the air pollution level, the person's health status, and the intensity and duration of the exercise. While physical activity is generally recommended for maintaining good health, it is crucial to consider the potential risks associated with exercising in polluted environments. This paragraph will discuss the precautions and recommendations for individuals who engage in physical activities in areas with polluted air.

Check air quality forecasts and pollution levels before exercising

Air quality monitoring and forecasting can help you decide when and where to exercise outdoors. Checking the Air Quality Index (AQI) is a good way to determine whether it is safe to exercise outside. The AQI on the AirNow.gov website 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 color-coded chart and includes pollutant-specific recommendations about who should take precautions based on air pollution levels.

If the AQI levels reach "unhealthy" levels, it's recommended that people exercise indoors. Typically, it's safe to exercise indoors during high pollution conditions, but that also depends on the venue in which you are exercising. If windows and doors are constantly open, for example, there is a higher likelihood of particulate matter getting indoors. The best time to exercise outdoors is when your city's AQI is between 0 and 50, meaning the air quality is "satisfactory" and there is minimal risk of air pollution, according to experts. Moderate AQI levels, from 51 to 100, are mostly acceptable, but the present pollution could pose a problem for those with chronic health conditions or who are more sensitive to pollution.

If you are unsure about the type or amount of activity you should do, you could ask your healthcare professional for advice. If you are healthy, exercising during moderate air pollution is an activity you can pursue, according to the AQI. For those who are older or unusually sensitive to air pollution, the AQI recommends avoiding prolonged and intensive exercise or physical activity when the air quality is moderate or higher. If you have asthma, it is urged that you keep your inhaler with you at all times during times of poor air quality.

If you do decide to exercise outdoors, you can use smartphone apps to determine the ideal, less polluted exercise routes. You can also exercise in open spaces away from traffic, such as parks or designated paths far from busy streets or highways. If you are exercising near vehicles producing exhaust, move away from or around the vehicles.

Exercise indoors if air quality is poor

Exercising in poor air quality can have negative health effects. When air quality is poor, it is recommended that people exercise indoors. This is because, during physical activity, you breathe more often and take in more air into your lungs than when you are inactive. If the air quality is poor, you may breathe in a larger amount of harmful pollutants.

If you exercise indoors, it is still important to consider potential pollutants in your environment and how you can protect yourself from them. For example, indoor air quality can be affected by second-hand smoke, cleaning products, and air fresheners. Therefore, it is recommended to avoid exercising immediately after cleaning.

If you are exercising indoors in a gym or fitness centre, it is worth noting that indoor air quality can be worse than outdoor air quality. In this case, you could use a high-performance air purifier or a personal air purifier to ensure the air you are breathing is safe.

If you are unsure about the type or amount of activity you should be doing, you could ask your healthcare professional for advice.

Avoid exercising near traffic

When exercising, it is important to consider the air pollution level, your health status, and the intensity of the exercise. While physical activity is important for health, exercising outdoors in polluted air can be harmful, especially for those with pre-existing respiratory or cardiovascular conditions.

To reduce the negative impacts of air pollution during exercise, it is advisable to avoid exercising near traffic. Traffic pollution, especially from diesel fumes, has been linked to an increased risk of heart attacks and cardiovascular issues. The closer you are to busy roads, the higher your exposure to harmful pollutants. Therefore, it is recommended to maintain a distance from traffic when exercising outdoors.

Air pollution tends to be higher on busier roads, and the amount of pollution decreases as you move away from the main flow of traffic. Even moving 1-2 meters away from the direct path of traffic can reduce your exposure to pollutants. If possible, opt for quieter, less-trafficked roads or parallel roads when walking, jogging, or cycling.

Exercising in urban green spaces, such as parks, is a healthier alternative. Research has shown that spending time in green spaces has positive effects on health and well-being. Additionally, when exercising in a town or city, look for low-emission zones, as these areas will have better air quality.

By avoiding exercising near traffic and seeking out cleaner air environments, you can minimize your exposure to harmful pollutants and improve the quality of your workout routine.

Wear a tight-fitting mask when exercising outside

When exercising outdoors in polluted air, wearing a tight-fitting mask can be an effective way to protect yourself from harmful pollutants. While it is always advisable to check the air quality and choose your exercise times and locations wisely, a well-fitted mask can provide an additional layer of defence against air pollution.

The main benefit of wearing a tight-fitting mask during outdoor exercise is that it acts as a barrier between your respiratory system and the polluted air. Masks with high filtration efficiency, such as the N95 respirator or specialised masks like those from Cambridge Mask Co., can effectively block out particulates, gases, and pathogens. This is especially important when exercising, as you breathe more frequently and deeply, taking in more air—and potentially more pollutants—than when you are inactive.

Tight-fitting masks are designed to seal closely to the face, ensuring that air passes through the mask's filters rather than escaping through gaps around the edges. This minimises your exposure to harmful pollutants and helps protect your lungs. It is important to ensure that your mask fits properly and forms a good seal, as an ill-fitting mask may not provide adequate protection.

When selecting a mask for outdoor exercise in polluted conditions, look for masks designed specifically for this purpose. These masks often feature breathable materials, allowing you to breathe easily while staying protected. They may also be designed with comfort in mind, ensuring a snug yet comfortable fit that stays in place during physical activity. Reusable masks are also available, providing a more sustainable and cost-effective option.

While wearing a tight-fitting mask can help reduce your exposure to pollutants, it is important to consider the potential impact on your breathing during exercise. A mask may make it slightly more difficult to breathe, so it is essential to find a balance between protection and comfort. If you feel that a tight-fitting mask is restricting your breathing too much, you may need to opt for indoor exercises or choose an alternative time or location for your outdoor workout.

Lower the intensity of your workout

Lowering the intensity of your workout is a good idea when exercising in polluted air. This is because higher-intensity exercises, such as long runs or sprinting, increase the amount of breathing, which means more unhealthy air is inhaled.

The American Lung Association suggests opting for lower-intensity workouts when air pollution levels are high. They recommend choosing activities such as walking, cycling, swimming, or strength training, which can be done at a slower pace and with less intensity than running or jogging. Lower-intensity workouts can still provide health benefits, such as reducing the risk of developing heart disease and improving lung function, without exposing the body to as many harmful pollutants.

In addition to reducing the intensity of your workout, it is also important to consider the location of your exercise routine. Try to avoid busy roads and highways, as these areas tend to have higher levels of air pollution. Instead, opt for parks, public spaces, or designated trails with low emission zones. If you are exercising near vehicles, try to move away from them to reduce your exposure to exhaust fumes.

It is also worth noting that indoor spaces can also have poor air quality due to second-hand smoke, cleaning products, and air fresheners. Therefore, if you choose to exercise indoors, ensure the space has proper ventilation or consider using an air purifier to improve the air quality.

By lowering the intensity of your workout and being mindful of your surroundings, you can still maintain a healthy exercise routine while minimizing the potential negative health effects of polluted air.

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