Air Pollution and Exercise – Harmful?

Air Pollution and Exercise – Should You ?

Suppose it’s a Bad Air Day.  You want to exercise, and you know it’s generally more green and eco friendly to exercise outdoors than in.

Should you exercise outdoors when air pollution is high or red?

The answer is:- it depends.

Should I Stop Exercise If There’s Air Pollution?

No – not if you’re a healthy adult. The benefits of exercise are generally greater than the health risks posed by pollution, certainly at normal levels.

(But it’s wise to limit prolonged outdoor exertion on Red or High air pollution days).

If you follow my Top Three Tips below, you’ll minimize your risks.

But what if you’re NOT a healthy adult? And what about children and seniors?

Who Is At Risk from Air Pollution and Exercise?

The people most at risk from health problems during days with high air pollution are those who:

• have heart or cardiovascular disease
• have asthma
• have bronchitis
• have emphysema
• are aged 65+
• and children

If you fit into any of these categories, you should not normally exercise outdoors on bad air quality days.

Because exercise has clear health benefits, don’t give up on exercise entirely, unless your doctor has instructed you to. Instead, follow my tips below.

What’s the Problem with Air Pollution and Exercise?

1. When you exercise outdoors, you usually inhale more air and breathe it more deeply into your lungs.
2. When the air that you’re breathing so much of, is polluted, it can cause health problems.
3. And because you’re likely to breathe mostly through your mouth during exercise, the air you breathe in generally bypasses your nasal passages, which normally filter airborne pollution particles.

Grim Air Pollution Facts

• An astonishing 90 percent of Americans live in areas that have unhealthy levels of ozone or particle pollution.
• In 2013, five major UK cities had at least five days in 2013 when air pollution was rated High (7 – 10).
• Ground-level ozone pollution can reduce your lung function by as much as 20 percent.
• Air pollution claims 70,000 lives a year in the US, nearly twice the number killed in traffic accidents. About 7 million die globally from air pollution annually.

Top Three Tips for Air Pollution and Exercise

1. Monitor air pollution levels. Most communities have a system for air pollution alerts. Contact your local or state air

   

   pollution control agency, a local hospital or your doctor for information. Local radio and television stations, newspapers and websites also report on air quality. If you live in the Washington-Baltimore region, get free Air Alerts here.

2. Choose the Best Time for your Workouts. Avoid outdoor physical activity (or reduce its intensity and duration) when an air quality alert has been issued. Also avoid exercising outside during rush hour, and mornings when pollution levels tend to be highest.
3. Avoid high-pollution areas. Pollution levels are likely to be highest within 50 feet / 15 meters of a road. Urban and outdoor smoking areas also have higher pollution levels, so avoid them if possible. Exercise indoors instead – take a fitness class, check out a local gym or run laps on an indoor track. Or exercise at home with simple equipment or body weight.

Speak out for healthy air!  Let your local officials know that you are concerned about the effect air pollution may be having on your health, and that you support stronger pollution control measures.

We can also improve air quality by reducing our own emissions.

Will a Face Mask Help with Air Pollution?

Many masks don’t seem to work effectively. Some people report that they make breathing and exercise more difficult, and most masks can’t filter out the smallest particles that are thought to cause the greatest harm.

Take extra care on poor air quality days – but don’t stop exercising. It’s good for you!

Spread the word about air pollution and exercise – sharing buttons below and right – thank you!