Going for your morning walk in the park? Wait! Delhi-based pulmonologist says it's a terrible idea

Pulmonologist explains why you should avoid going for a walk outdoors (Picture Credit: Unsplash)

People who are sticklers when it comes to going for a morning walk find it hard to give it a miss. Be it a rainy day or a time when AQI falls under the severe category, some people simply go, thinking that the benefits of morning or evening walk far outweigh the downsides of breathing poor quality air.

Every year, around Diwali time, the AQI shows a disturbing number. This time around in Delhi, the number hovered around 500, which meant it fell under 'severely polluted' category. The poor quality of air around Diwali time was palpable, as most of us developed troublesome symptoms of coughing, sneezing and some allergic reactions. Despite the alarming news reports concerning AQI levels, some people continued going on their walks. Well, Dr. Akshay Budhraja, senior consultant and HOD Respiratory Sleep Medicine, Aakash Healthcare, has a warning to give to such people that they shouldn't ignore.

Should you or should you not go for a walk?

Moneycontrol's team reached out to the doctor to understand if people should walk outdoors given the AQI levels have taken a hit. "In view of the current AQI levels, one should not walk or exercise outside at all. There is every chance of dirt and pollution particles going inside your lungs while walking or jogging in this climate. This can lead to coughing, or feeling of tightness in the chest. The situation can be very dangerous for people suffering from asthma, other respiratory or lung infections. The body won’t suffer if you skip exercise for a bit, but breathing this air can really harm you," shared Dr. Budhraja.

Precautions one must take...

If some of you are wondering if there's a better time to go for walks, the doctor suggested that one should go when the sun and the dust around has settled. "Walk near a park and use a mask. On returning from the walk, wash your face and hands. Drink some water. However, I would still maintain that elderly and children should remain indoors as much as possible," he advised.

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How does bad air affect the lungs?

"See, you have to understand that the polluted air goes deep into your lungs and can cause inflammation and swelling inside. It may trigger coughing and breathlessness also. People with asthma can get attacks. People who are in best health too can do a lot of damage if they go outside for long durations, as bad air can slowly weaken the lungs," he said.

What happens when you breathe poor quality air for prolonged durations?

One of the questions that most people have is if the damage caused by inhaling bad air for a long time is irreparable. To this, the doctor shared, "Breathing poor quality air year every year results in the lungs aging faster. It can also lead to Chronic Obstuctive Pulmonary Disease (COPD) and even increase the probability of lung cancer. Its not just bad for the lungs, but does damage at the cellular level, affecting literally every party of your body, like hair, brain, skin, gut, heart, endocrine system etc."

Alternative forms of workouts...

If you're someone who wants to get some movement during the day, then the doctor suggested that you incorporate yoga and stretching exercises into your routine.

Kind of mask you should use...

"A proper N95 mask or a pollution mask with one way vent can block some of the dust and smoke. But elderly or those already suffering from some other ailments, may not be able to do jogging or brisk walking using these masks, as these will prevent them from breathing properly," explained the doctor.

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Other precautions to practice when indoors...
Even when staying indoors, it is best to keep the windows and doors of the house closed. One must also use air purifiers in homes that are effective. Other than all this, one must improve their intake of water, have vitamin C-rich foods such as orange or amla, and keep washing one's hands from time to time, the doctor added.

FAQs on walking outdoors when AQI level is too high:

1. What AQI level is considered unsafe for walking outdoors?

An AQI above 100 is considered unhealthy for sensitive groups (such as children, the elderly, and people with respiratory or heart conditions).
Once the AQI exceeds 150, it’s generally unsafe for anyone to exercise outdoors for long periods.

2. What are the health risks of walking when air quality is poor?

Exposure to high pollution levels can cause eye, nose, and throat irritation, coughing, shortness of breath, fatigue, and worsening of asthma or heart disease. Prolonged exposure may also reduce lung function over time.

3. Are there safer times to walk when the AQI is high?

Yes. Early mornings or late evenings may have slightly better air quality, but this varies by location and weather.
Always check real-time AQI updates before heading out.

4. Can wearing a mask help while walking outdoors in poor air quality?

Yes — N95 or KN95 masks can filter out most airborne particles, offering better protection than cloth or surgical masks.
However, they may feel uncomfortable during exercise due to restricted airflow.

5. What are some alternatives to walking outside when the air quality is bad?

Walk or jog indoors (e.g., in a gym or at home).
Try low-impact indoor exercises like yoga, stretching, or stationary biking.
Use air purifiers indoors to maintain cleaner air while staying active.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.