If you love to walk, run, or ride a bike, those lovely days call to you to take your workout outdoors. Unfortunately, with persistent wildfire smoke, ground-level ozone, and other pollutants, poor air quality days are becoming more common.
While it may look perfect outdoors, there is a hidden danger that can derail your plans. The air quality may be too low, and that can do more harm than good. So, when the air quality is poor, what should you do?
Why Is Poor Air Quality Harmful?
While exercising, you naturally breathe more, thereby drawing in more air. Unfortunately, this includes any air pollutants, such as tiny particles and gases. Unfortunately, pollutants can lead to a range of health issues.
In the short term, pollutants can irritate your respiratory tract, causing coughing, wheezing, and shortness of breath. If you have asthma, bronchitis, or other lung conditions, it can exacerbate them. It also makes your heart work harder. Poor air quality can impact oxygen delivery during workouts, decreasing your endurance and performance.
Over the long term, you can develop serious health problems. Your lung capacity and efficiency can be compromised, making breathing more difficult during both exercise and rest. It’s also linked to high blood pressure and increased risks of heart attacks or strokes, even in healthy individuals. The damage may not be isolated to your heart and lungs. Fine particles can pass into the bloodstream and cross the blood-brain barrier, potentially contributing to cognitive decline and inflammation.
So, how do you know if it’s safe to exercise outside?
The Air Quality Index (AQI)
Thankfully, there are resources to determine if the air quality is good enough to take your workout outdoors. The Air Quality Index (AQI) measures how clean or polluted the air is and what health effects may be a concern for you. It uses a scale from 0 to 500. The lower the number, the better the air quality. A higher number indicates more pollution and greater overall health risks. The AQI focuses on five major air pollutants.
- Ground-level Ozone (O3)
- Particulates such as PM2.5 and PM10
- Carbon Monoxide (CO)
- Sulfur Dioxide (SO2)
- Nitrogen Dioxide (NO2)
| AQI | Meaning for Health |
|---|---|
| Less than 50: Good | Air quality is satisfactory. No health risks. |
| 51-100: Moderate | Acceptable for most, but sensitive individuals may experience mild irritation. |
| 101-150: Unhealthy for Sensitive Groups | Individuals with asthma, children, or older adults should limit outdoor exertion. |
| 151-200: Unhealthy | Everyone may start to feel the effects, so limit outdoor activity. |
| 201-300: Very Unhealthy | Health alert: The risk of health effects is increased for everyone. |
| More than 301: Hazardous | Emergency conditions. Everyone should avoid outdoor activity. |
If you live in the United States, you can check the Air Quality Index (AQI) in your area using the checker above or by visiting AirNow.gov. Alternatively, many smartphone weather apps also have AQI available.
Exercising On Moderate Air Quality Days
While moderate indicates an elevated level of particulates and pollution in the air, it doesn’t mean you can’t exercise outside as long as you take precautions.
Air pollution often peaks in the afternoon. Therefore, you may want to schedule your outdoor workouts for early morning or late evening when air quality tends to be better. If you can’t exercise earlier or later, try avoiding high-traffic areas and industrial zones, where pollution is often more concentrated. Instead, opt for parks, quiet residential areas, or trails away from busy roads.
When air quality is poor, consider a light to moderate-intensity workout. So, if your routine is usually running or a fast-paced bike ride, consider a brisk walk, a light jog, or a gentle ride instead. In these outdoor conditions, pay close attention to any symptoms like coughing, wheezing, or tightness in your chest. If you experience any of these symptoms, you should stop exercising and head indoors.
Exercising On Unhealthy Air Quality Days
When air quality is poor, the safest option is to exercise indoors at home or the gym. There are other options other than working out on the treadmill or lifting weights. In fact, this is an excellent opportunity to try something new.
For example, try any number of fitness resources available on the web. Both free and subscription-based resources are available for high-intensity interval training (HIIT), yoga, dance cardio, or bodyweight strength training.
If you have a gym membership, there may be other options available to you. Many gyms offer a variety of classes to their members. A gym may have a pool, indoor rock climbing, or group fitness classes. Who knows, you may find something fun that you incorporate into your routine.
Speaking Of Indoors…
While moving your workout indoors seems like the best move to protect yourself from poor outdoor air quality, it’s also important to consider the quality of the air you’re breathing indoors. You should always exercise in an indoor environment that has good ventilation.
When outdoor air quality is poor, consider using a high-quality air purifier with a HEPA filter to improve indoor air quality. A HEPA filter can remove airborne particles, making it easier to breathe, especially during exercise. On warm days, a home air conditioner with a clean filter can help improve the air quality both while relaxing and exercising.
Prioritize You
Regardless of the indoor or outdoor air quality, it’s best to listen to your body. If you’re feeling rundown or have soreness that isn’t going away, it’s best to take a day off or do a rest-day workout. The rest can help you recover, reinvigorate you, and reduce your risk of injury or burnout.
By staying informed and flexible, you can continue to prioritize both your fitness and your health, even when the air quality is poor. Remember to listen to your body, utilize the resources available to you, and explore various ways to stay active, regardless of the Air Quality Index.
The Takeaway
Poor air quality may not always be visible, but it can have a significant impact on your health, especially during exercise. When you breathe more deeply, you draw particles and pollutants into your lungs. In the short term, this can lead to irritation, breathing difficulties, and worsened symptoms for people with asthma or heart conditions. Over time, regular exposure may affect your breathing, increase the risk of heart disease, and even affect brain health due to harmful particles entering the bloodstream.
Check the Air Quality Index (AQI) before heading outside. On moderate days, try working out during early mornings or in low-traffic areas, and consider a moderate intensity workout. When the AQI is unhealthy, consider moving your workouts indoors to well-ventilated spaces. From fitness apps to gym classes, there are plenty of indoor options to explore.
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Disclaimer: No content on this site should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
