Exercising Outdoors
When Air Quality Is Poor
Provided
by American
Council on Exercise
Key Takeaways
Knowing how to exercise safely when air quality is bad is important for your overall health, as the physiological responses and health risks associated with air pollution include increases in resting and exercise heart rate and blood pressure, ischemia, and asthma, as well as decreases in lung function and oxygen-carrying capacity. Make informed decisions about protecting your lungs while exercising outdoors with these evidence-based strategies:
- Pay attention to the
air quality index.
- Be mindful of when and
where you exercise.
- Wear a face mask.
- Understand the risk-reward balance between
physical activity and air pollution.
Exercising
outdoors when air quality is poor can negatively impact the body, in
part because the body’s natural air filtration
system process is less effective when a person breathes through the
mouth, which means that more pollutants reach the lungs. This holds true
regardless of the cause of the reduced air quality,
whether it’s wildfires, pollen or even periods
of heavy traffic.
The
Impact of Air Pollution on the Body
Large
pollutant particles in the air can cause irritation and discomfort, while
small, fine pollutants from sources such as auto exhaust or power plants can
penetrate deeply into lung tissue and enter the bloodstream. Exposure to
fine particle air pollution, a growing concern due to the increase in large
wildfires across the Western United States, has also been associated with
cardiopulmonary dysfunctions.
The
physiological responses and health risks associated with air pollution include
increases in resting and exercise heart rate and blood pressure,
ischemia, and asthma, as well as decreases in lung function and
oxygen-carrying capacity. Older
adults and individuals with preexisting cardiovascular and respiratory
conditions are particularly susceptible to the
damaging effects of air pollution.
Strategies
for Exercising Safely Outdoors
·
Pay attention to the air quality index: Visit www.airnow.gov to find the air quality in your
area, which can range from good (little or no risk) to hazardous (serious
health effects), and adjust your outdoor exercise plans accordingly. There is a
dose-response relationship when it comes to air pollution and allergens,
so it’s important to stay informed if you are at all concerned about
the air quality in your area, particularly if you have a preexisting
health condition.
·
Be mindful of when and where you
exercise: If you are trying to avoid traffic-related
pollutants, consider exercising before the morning rush hour or in the
evenings. If you are more concerned with pollen counts, peak times may vary
depending on the specific allergen. This resource from the National Allergy Bureau is helpful.
When it comes to wildfires, try to leave the impacted area or find a
location that is upwind before exercising outside.
·
Wear a face mask: Wearing
a mask is an effective way to avoid inhaling pollutants and
allergens. Research indicates that face masks can be worn during
exercise with no impact
on performance and minimal impact on physiological variables such as
blood, tissue or muscle oxygenation levels. That said, if you
experience headache, lightheadedness or an increased heart rate or breathing
rate when wearing a mask, it’s best to avoid using one during
exercise.
·
Understand the risk-reward balance between physical
activity and air pollution: This may be the most important
strategy: deciding when it’s even worth exercising outdoors on a
given day. It may be best to avoid prolonged outdoor exercise (such as
marathon training or sports practice), particularly if the air quality
index indicates a high
level of concern or if you are in a high-risk group. And, it’s important
to note that more intense outdoor exercise, which increases respiration
rates and may cause mouth breathing, should be
avoided when air quality is poor.
Final
Thoughts
The first
step to exercising
safely when air quality is poor is to stay informed so that you can
make an educated decision about whether outdoor exercise is a wise choice that
day, or if moving your workout to the treadmill or indoor cycle might
be a better option. If you ultimately decide to head outside,
select a time and location that minimizes your risk and, wear a mask,
if you deem necessary.
Finally, be mindful of the fact that you may need to adjust your workout
intensity and duration to stay on the right side of that risk-reward
equation.
