Safe Outdoor Running in High Pollution: Expert Insights
In India, pollution has become a significant challenge for many, particularly for those who enjoy outdoor activities like running or walking. With air quality index (AQI) levels frequently fluctuating, finding a safe time for exercise can be tough. Dr. Suleiman Ladhani, a consultant pulmonologist at Wockhardt Hospitals in Mumbai, provides insights on this pressing issue.
Dr. Ladhani emphasizes that there isn't a straightforward answer to whether it’s safe to run outdoors. It largely depends on the daily pollution patterns and how they affect our lungs. During exercise, our breathing rate increases, leading to the inhalation of more particulate matter, which can irritate the airways and trigger symptoms like coughing and chest tightness, even in healthy individuals.
According to Dr. Ladhani, the safest time to work out outdoors is typically between 5 and 7 am, but this is only valid on days when the AQI is not in the “poor” or “severe” category. He stresses the importance of checking real-time AQI levels rather than assuming that mornings are always clean.
For individuals with pre-existing conditions like asthma or bronchitis, even moderately elevated AQI levels can pose serious risks. Dr. Ladhani recommends that if anyone experiences symptoms such as wheezing or breathlessness after exercising, they should immediately reduce their workout intensity and consider moving indoors.
Indoor workouts, especially in well-ventilated spaces or with air purifiers, are much safer alternatives during days of high pollution. If the AQI reaches “very poor,” “severe,” or “hazardous” levels, everyone—regardless of their health status—should remain indoors for their fitness routines.
Ultimately, there is no universally “safe” time to run outdoors during pollution season. Instead, the key is to adapt your workout plans according to the AQI levels, ensuring that your lungs are not forced to adjust to harmful pollution levels. By being smart and cautious, you can maintain your fitness while protecting your health.
