As air quality levels continue to deteriorate in Indian cities, fitness enthusiasts are becoming increasingly concerned about the safety of exercising outdoors when the Air Quality Index (AQI) is poor. Dr. Sudhir Kumar, a senior neurologist at Apollo Hospitals in Hyderabad, recently shared his expertise on the matter, providing clear guidance on how to balance fitness with health safety during periods of high pollution.
When a follower asked if running outdoors for 30 minutes in an AQI of around 200 was better than staying indoors without exercise, Dr. Kumar broke down the pros and cons of both options. While outdoor running has undeniable benefits, including improved cardiovascular health, metabolism, and mental well-being, polluted air poses serious risks that can offset these gains. According to Dr. Kumar, the deep, rapid breathing associated with running increases inhaled air volume, pulling 10-20 times more pollutants deep into the lungs.
Exposure to particulate matter (PM₂.₅) and ozone during intense activity is linked to airway inflammation, oxidative stress, reduced lung function, elevated blood pressure, and a higher long-term risk of respiratory and heart diseases. For individuals with pre-existing conditions such as asthma, cardiac conditions, or stroke risk, this exposure can be particularly harmful. As a result, Dr. Kumar concluded that when AQI levels reach 200, the harms of pollutant inhalation outweigh the short-term exercise benefits.
In contrast, staying indoors offers some protection from air pollution, with indoor pollutant levels typically 50-70% lower when windows are closed. However, Dr. Kumar cautioned that long-term sedentary behavior can also harm health. For short durations of high pollution, avoiding outdoor exercise is the safer option. To mitigate this, Dr. Kumar suggested a two-step approach: switching to indoor workouts, such as treadmill running or yoga, with windows closed and an air purifier running, and resuming outdoor activities only when the AQI drops below 100, ideally under 50.
For those who must venture outside, Dr. Kumar advised doing so in the early morning, wearing an N95 mask, and avoiding high-traffic areas. By following these guidelines, individuals can prioritize their health and safety while still maintaining their fitness routines. As a trusted and reliable news source, it is essential to consider expert advice like Dr. Kumar’s when navigating the challenges of exercising in polluted environments. By being informed and taking necessary precautions, individuals can minimize their risk and stay healthy.