The air quality of Delhi-NCR has become a major health threat, with Air Quality Index (AQI) levels reaching hazardous levels recently. As the winter season begins, the air pollution situation in the region is worsening due to smog. This increase in pollution levels is especially a concern for people with outdoor exercise routines like morning walks. Many people are left wondering whether it is safe to continue outdoor activities as exposure to wind can have serious effects on respiratory and cardiovascular health.

Engaging in outdoor physical activities such as walking or jogging can increase the amount of polluted air inhaled, increasing the negative effects of pollutants. When we exercise, the rate and depth of our breathing increases, which means that more air – and therefore more pollutants – enter the lungs. For people with respiratory problems, high-intensity outdoor activity can aggravate symptoms, leading to coughing, wheezing, shortness of breath, and other respiratory complications. Additionally, chronic exposure to poor air quality can lead to chronic respiratory and cardiovascular problems, increasing the risk of lung infections, stroke and even premature death.

Is it safe to go for a morning walk?

Outdoor exercise, especially activities like brisk walking, leads to heavy breathing, which increases the ingress of polluted air directly into the lungs. As a result, people are at greater risk of inhaling harmful particles. According to the World Health Organization (WHO), long-term exposure to air pollution increases the risk of developing respiratory diseases, cardiovascular complications and even some types of cancer.

Morning walk options

Given the current AQI levels, health experts recommend avoiding outdoor activities in the morning when pollution levels are often at their peak. Here are some options for maintaining a healthy exercise routine while reducing exposure to polluted air:

– Indoor Workout: Switch to indoor exercise like yoga, Pilates or an indoor walking routine. Home workouts or going to the gym can be a safe alternative to outdoor activities.

– Air-pure space: Many fitness centers are equipped with air purifiers to maintain safe indoor air quality. Exercising in these controlled environments can reduce exposure to harmful pollutants.

– Masks and protective gear: If you have to go outside, consider using an N95 mask, which can filter out a larger percentage of particles. Although not a foolproof solution, wearing a mask can help reduce the inhalation of pollutants.

– Change your time: If air quality improves later in the day, plan your outdoor activities for a time when pollution levels are relatively low, often in the afternoon. Many AQI monitoring apps provide real-time air quality data to help you plan accordingly.

Precautions for better health

While the benefits of a morning walk are well known, it is important to maintain health and safety in extreme pollution conditions. Here are some additional tips for staying healthy:

– Use air purifier at home: Keeping an air purifier running indoors can help reduce indoor pollution levels.

– Stay hydrated: Drinking water helps flush out toxins and keeps the respiratory tract moist, providing some relief from pollution-related irritation.

– Limit other sources of indoor pollution: Avoid burning candles, using strong cleaning chemicals or smoking indoors, which can increase indoor pollution levels.

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