Running in Pollution – Is It Safe?
“In 2019, during my Kashmir to Kanyakumari run, I was heading toward Jalandhar when I suddenly collapsed. The extreme heat and pollution had severely affected my lungs. I couldn’t even stand properly. After several tests, we discovered that my lungs and liver were in terrible condition”, said Sufiya Sufi Runner.
With Diwali increasing pollution levels, it’s important to understand how safe it is to run outdoors. A 2021 study published in the European Heart Journal found that while physical activity typically reduces cardiovascular disease risk, exercising in highly polluted air can have the opposite effect (link). The study, which focused on young adults exposed to particulate matter, showed that high levels of PM2.5 or PM10 were linked to an "increased risk" of cardiovascular issues. This risk was further elevated with high-intensity exercise.
What is a Safe Air Quality Level for Running?
Experts suggest exercising outdoors when AQI is between 0 and 50, which is considered "satisfactory" with minimal pollution risk. Moderate AQI levels, between 51 and 100, are generally acceptable but may pose issues for those with chronic conditions or heightened sensitivity. Health risks increase as AQI levels rise.
Is It Safe to Exercise Indoors When Air Quality Is Poor?
When AQI levels reach "unhealthy" thresholds, exercising indoors is recommended. Typically, indoor exercise is safer during high pollution events, though this depends on the space, as open windows or doors can allow particulate matter indoors. It is advised to reduce workout intensity and duration in these conditions. People with asthma should carry inhalers in cases of poor air quality.
Check out the below link to see if the AQI in your city is safe to run in India (marked in green)
Is it safe to exercise indoors when air quality is poor?
When AQI levels reach "unhealthy" thresholds, exercising indoors is recommended. Typically, indoor exercise is safer during high pollution events, though this depends on the space, as open windows or doors can allow particulate matter indoors. It is advised to reduce workout intensity and duration in these conditions. People with asthma should carry inhalers in cases of poor air quality.
How About a Gym?
Running indoors in a gym with air conditioning is generally safer when outdoor air quality is poor. Air conditioning systems often recirculate indoor air. However, if the gym relies solely on AC without proper ventilation, indoor pollutants like carbon dioxide from heavy breathing, dust, and mould particles can accumulate, potentially causing respiratory issues. Gyms with systems that filter fresh air are safer.
How to Stay Safe When Exercising Outdoors in Poor Air Quality?
For those who choose to exercise outdoors despite pollution, find areas with potentially lower pollution, such as parks, and avoiding peak traffic times when pollution is higher. Lower-intensity activities are preferable, as high-intensity workouts like running or sprinting require deeper breathing, which increases inhalation of polluted air.