With Air Quality Set To Worsen, Is It Okay To Exercise Outside?

Health experts worldwide unanimously extol the manifold benefits of physical activity and exercise for the human body. The advantages of leading an active lifestyle and incorporating regular workouts are unequivocal and undeniable. These advantages encompass a spectrum of positive effects on physical, mental, and emotional well-being, making them a cornerstone of a healthy lifestyle.

Regular physical activity, ranging from brisk walks to intense workout routines, plays a pivotal role in maintaining and enhancing physical health. It aids in weight management, promoting cardiovascular health, strengthening muscles and bones, and improving overall physical fitness. Moreover, it is instrumental in reducing the risk of chronic diseases such as heart disease, diabetes, and hypertension, making it a critical component of preventive healthcare.

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But while we do know so many advantages of working out, is it okay to be exercising outside when the pollution levels are high?

When considering the benefits of physical activity in relation to health, several crucial factors need attention, one of which is the air pollution level. The impact of a person's health, the duration, and the intensity of exercise performed are all pivotal considerations. Recognized as an essential contributor to overall health, physical activity has been underscored as a crucial element recommended by the U.S. Department of Health and Human Services (HHS).

The 2018 guidelines issued by the HHS direct individuals to consult the United States Environmental Protection Agency's Air Quality Index (AQI) when planning exercise or engaging in physical activity during periods of anticipated air pollution. Notably, there has been a recent surge in efforts by EPA researchers aimed at enhancing our understanding of the relationship between exercise and air pollution. Historically, this field has not been extensively explored.

In 2010, the Centers for Disease Control and Prevention (CDC) organized a workshop specifically dedicated to reviewing the existing public health guidance and the scientific understanding concerning physical activity in the context of outdoor air pollution exposure. The experts convened at this workshop, which had international representation, recommended further research endeavours to aid in shaping future public health guidance in this domain.

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What AQI levels are reasonable to exercise in?

When it comes to AQI, there are several levels that identify the pollution levels and how hazardous it is for everyone. The Orange colour is between 101-200 which constitutes as the 'poor' level. This affects the elderly, children and people with asthma. If someone does not fall under this category then working out outside can not be much of a problem. However, this isn't a recommendation for people who have these problems. After this, comes the unhealthy, severe and hazardous level which affects the health of a person severely. This level of pollution can even lead to premature death and problems in the lungs.

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Can one wear a mask and exercise outside?

Wearing a mask has become a common practice, especially in response to the ongoing pandemic, and it has undeniably played a crucial role in minimizing the transmission of viral infections. However, it's important to note that not all masks are equally effective when it comes to protecting against air pollution, a concern that has gained increasing significance.

In the face of growing air pollution levels, it's crucial to understand that the cloth masks or surgical masks we've become accustomed to primarily serve as barriers against respiratory droplets and viral particles, rather than fine air pollutants. They may offer some minimal protection, but they often fall short of meeting the specific requirements needed to shield individuals from the adverse effects of air pollution. To address air pollution-related concerns, N-95 masks have been designed and certified to filter out fine particulate matter and pollutants. These masks are constructed with high-efficiency filtration materials, offering a significantly higher level of protection than cloth or surgical masks.

However, there is a trade-off to consider. N-95 masks, due to their sophisticated filtration systems, tend to be bulkier and more restrictive in terms of breathability. Exercising while wearing N-95 masks can pose some challenges. The increased resistance to airflow can make breathing feel more laborious, potentially leading to discomfort and breathing issues during physical activities. It's important to be mindful of these factors when deciding whether to wear an N-95 mask during exercise. Individuals with pre-existing respiratory conditions should exercise extra caution, as the added strain on their respiratory system may exacerbate their condition. While masks have become a familiar part of our daily lives for preventing the spread of waterborne diseases and respiratory infections, it's crucial to recognize that not all masks are equally effective in protecting against air pollution. N-95 masks provide a higher level of filtration but may be less comfortable during physical activities. When it comes to exercising in polluted environments, considering the appropriate mask type, and being aware of the potential breathing challenges is essential for both safety and comfort.

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How much can one exercise with bad air quality?

As per a 2014 research titled, "Physiological responses to diesel exhaust exposure are modified by cycling intensity" short and high-intensity workouts are better when it comes to exposure to air pollution. It was noted that cyclists who rode slowly had more trouble breathing than the ones who did it more intensely. Slow and longer workouts tend to lead a person to more air pollution exposure. "Respiratory and metabolic responses to low-intensity, but not high-intensity, cycling in DE exceed FA. Practically, the greater responses during low-intensity exercise in DE could have implications for individuals with cardiopulmonary disease. Also, the elevated RPE during DE could impair performance in self-paced exercise," was noted in the study.

So, if you are someone who works out outside during hazardous air pollution levels, you could try inculcating a different routine with indoor workouts.