Bad air quality and outdoor exercises: Doctor warns why it’s bad for heart and lung health

The doctor recommends monitoring daily AQI levels, staying well hydrated, wearing a properly fitting mask if working out outdoors. (Picture Credit: Pexels)

With the air quality in Delhi reaching unhealthy levels, there are many residents wondering if it’s safe to get a workout outside. Doctors warn that while physical activity is crucial, dirty air can stress the lungs and heart. Modifying your workout and taking precautions are essential for staying healthy.

Delhi’s deteriorating air quality has increasingly emerged as a public health concern, particularly when pollution levels are elevated for prolonged periods of time. As residents attempt to reconcile their fitness goals with environmental realities, one question keeps cropping up: is it safe to exercise outdoors when the Air Quality Index (AQI)is poor? Exercise is great for the heart, metabolism, mental health and immune system but working out in polluted air can also enable the body to inhale dangerous particulate matter that may undo these benefits and even make conditions like asthma worse.

Because breathing is deeper and faster during exercise, more dirty air enters the lungs and bloodstream. This extra exposure can irritate airways, potentially jump-start inflammation and put further stress on the heart and lungs. Dr. Arun Mehta, Consultant Pulmonologist at Felix Global says that If you're going to exercise out there — you have to know how AQI actually harms your body, otherwise choose carefully while in action.

“People should not stop physical activity, just select a way of doing that sensibly. Knowing when and where to work out, and what are the red signs you should watch for can preserve health while keeping active, even in a city hobbled by polluted air,” he says.

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Effects of high AQI on the body when exercising

When air quality is poor, it has particles in it such as fine particulate matter (PM 2. 5, PM10), nitrogen dioxide, and other contaminants. While exercising, these particles travel deeper into the lungs and there is a greater risk of airway irritation, coughing, burning or discomfort in the chest and shortness of breath. Over time, this exposure can lead to your lungs losing function and stress on the heart.

Who Should Be Extra Cautious

Children, older adults and pregnant women may be sensitive to the impacts, as well as those with asthma, allergies, heart or chronic lung conditions. For such people, one day of outdoor physical activity when AQI is poor could lead to flare-ups, difficulty breathing, or a feeling of exhaustion during and after minimal exercise.

Would Exercising Indoors Be Easier?

Yes. When AQI is very poor or poor, exercising indoors is highly recommended. Working out at home or in air purifier-installed, well-ventilated gyms can significantly decrease pollution exposure while helping you remain fit.

When and what kind of exercise is best when AQI is moderate

If you must be active outdoors when AQI levels are moderate, choose less strenuous activities rather than more intense exercise. The air might be a little cleaner on early mornings after rain. 300 high-intensity cardio with rapid breathing.

Precautionary Steps Doctors Recommend

The Doctor recommends monitoring daily AQI levels, staying well hydrated, wearing a properly fitting mask if outside and to cease exercising immediately if symptoms such as dizziness, wheezing or chest tightness are experienced. After exercise, nasal rinsing and showering may also reduce surface pollutants.

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A Fitness Strategy, in Polluted Cities, for the Long Haul

Staying in shape in cities such as Delhi is a bunkum. A mix of indoor workouts, yoga, strength training and breathing exercises with outdoor activity on cleaner-air days balances health benefits with risk reduction.

FAQs on impact of exercising outdoors when AQI levels are high:

A high Air Quality Index (AQI) indicates increased air pollution, which can be harmful to health.

It’s generally unsafe, as heavy breathing during exercise increases the amount of pollutants inhaled.

Symptoms may include coughing, shortness of breath, chest discomfort, headaches, or worsening of asthma.

Children, older adults, pregnant individuals, and people with heart or lung conditions are more vulnerable.

Opt for indoor workouts, reduce exercise intensity, or wait until air quality improves before exercising outdoors.