Guide to Safe Outdoor Workouts Amidst Air Pollution

Moderate (51-100):

Moderately high AQI may, however, have an effect on your breathing during outdoor exercise, especially if you have asthma or allergies (2). Those who are extremely sensitive should reconsider engaging in severe or extended physical activity.

Unhealthy for Sensitive Groups (101-150):

Pollutant concentrations may be harmful to those in sensitive groups, particularly those with heart or lung problems. To reduce pollution exposure, opt for indoor exercise or minimize extended and severe outdoor activities.

Unhealthy (151-200):

Pollutant levels can cause health issues for the general public. Outdoor exercise is not advised.

Very Unhealthy/Hazardous (201-500):

The air quality has deteriorated to the point where health warnings are required. Staying indoors with windows closed or temporarily transferring to a better-air-quality region is advised.

Effects of Breathing in Polluted Air

Dr. Karim explained that exercising outdoors in poor AQI conditions can have various adverse effects on health. “Breathing in polluted air can lead to respiratory issues, aggravate pre-existing conditions, and reduce exercise performance. Short-term effects may include coughing, wheezing, and irritation, while long-term exposure can increase the risk of chronic respiratory and cardiovascular diseases (3). It’s important to monitor AQI levels and consider indoor alternatives when air quality is poor.”

If you are wondering whether it’s safe to work out indoors, such as in a gym or at home, because outside air can get in, Dr. Sudhir Kumar noted on Twitter that staying indoors is safer than venturing out. Air purifiers in the house and at the gym have the potential to improve AQI.

Dr. Asmita Mehta, professor and HOD, Dept. of Respiratory Medicine, Amrita Hospital, Kochi suggested avoiding certain activities when the AQI is unsafe. “These include strenuous exercise, participating in outdoor sports, attending outdoor events like concerts, festivals, or fairs, gardening and yard work, children’s outdoor play, and walking or biking along busy roads.”

References:

1. The health effects of exercising in air pollution
   
   Giles LV, Koehle MS. The health effects of exercising in air pollution. Sports Med. 2014 Feb;44(2):223-49. doi: 10.1007/s40279-013-0108-z. PMID: 24174304.
2. Air pollution, physical activity and health: A mapping review of the evidence
   
   Tainio M, Jovanovic Andersen Z, Nieuwenhuijsen MJ, Hu L, de Nazelle A, An R, Garcia LMT, Goenka S, Zapata-Diomedi B, Bull F, Sá TH. Air pollution, physical activity and health: A mapping review of the evidence. Environ Int. 2021 Feb;147:105954. doi: 10.1016/j.envint.2020.105954. Epub 2020 Dec 19. PMID: 33352412; PMCID: PMC7816214.
3. Air Pollution’s Effects on the Human Respiratory System
   
   Kantipudi N, Patel V, Jones G, Kamath MV, Upton ARM. Air Pollution’s Effects on the Human Respiratory System. Crit Rev Biomed Eng. 2016;44(5):383-395. doi: 10.1615/CritRevBiomedEng.2017019757. PMID: 29199602.

Source: Medindia