Breathe Easy: Choosing Exercise Routines in Air Pollution.

My Perspective:

1. Assess Air Quality Index (AQI):
   Before planning an exercise session check the local air pollution conditions and forecasts. Air Pollution (AQI) level will inform you about how safe it is to exercise outdoors. You can check for air pollution updates at these site AQI.in or at Central Pollution Control Board’s website.
   
2. Know Your Health:
   If you have respiratory issues, cardiovascular disease, or are pregnant – you should be more cautious about your exercises especially in the outdoors. Consult your doctor or your personal trainer to modify your training as per the air condition.
   
3. Modulate exercise Intensity:
   Moderate to high-intensity exercises increase respiratory rate which means you inhale more polluted air during the period of exercise. It is necessary to adjust your exercise intensity in context with the prevailing air quality.
   

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Exercise options when air quality is poor (AQI > 100):

An Air Quality Index (AQI) of greater than 100 means air quality is considerably unhealthy especially for people with medical conditions. Certain groups of people like children, elderly people, pregnant women and those with respiratory and heart conditions need to be more careful with their exercise and tasks which will create excretion.

Here are some options:

Indoor Exercises:

Quick tips by a team member of PhysioActive on how to stay healthy during high AQI days.

1. Yoga:
   Yoga is one of the most natural forms of exercise which require minimal equipment and so could be done indoor & at home. It is great  for flexibility and relaxation
   
2. Pilates:
   PIlates help improve the core strength of the body. Since it is gentle on the joints, it can be done easily in the comfort of your home. 
   
3. Bodyweight training:
   Exercises that involve weight improve overall fitness. Exercises like squats, lunges, pushups and planks can be performed indoors. 
   
4. Low-impact aerobics: 
   Dancing, step aerobics increase your blood circulation without putting undue strain on the respiratory system. Quite a few fitness centers offer indoor classes or one can follow online instructions at home. 
   
5. Swimming:
   Swimming is fun and is low intensity full body exercise. Especially indoor pools safe guard your from air pollutants
   

1. Brisk walking
   Walking is one of the best exercise and during their phase you can plan outdoor walking with a brisk pace in the outdoor
   
2. Light jogging
   Jogging for an optimal period can also be planned as it is beneficial for cardiovascular health
   
3. Cycling
   Choose a low traffic area or better still a park  or the wildness for cycling. You may choose a use a mask
   
4. Golf
   Walking on the golf course and playing golf provides a low intensity workout. Early morning or late evening is the best time for golfing.
   

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Exercises to avoid when AQI > 200:

Once the Air Quality Index (AQI) goes beyond a reading of 200, the air quality becomes hazardous not just for the sensitive group but for everyone in general. During this prevailing condition it is best to avoid high-intensity weather, especially in the outdoors.

One needs to be careful about both the space and hour of the exercise. 

1. High-intensity outdoor exercises:
   You should considerably avoid running, cycling or high-impact aerobics especially outdoor.
   
2. Exercise during peak pollution hours
   Outdoor exercises during peak pollution hours – 11 am and 3 pm should be avoided and if possible curtailed. 

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Precautions for exercising when air quality continues to be poor
During the period when Air Quality Index (AQI) is above 200, it is important to safeguard your health. Some important precautions that should be taken 

1. Wear N95 or FFP3 masks:
   These specially designed mask helps filter out harmful particles and protect your lungs
   
2. Monitor AQI regularly:
   Keep monitoring Air Quality Index (AQI) and adjust routine your exercise schedule and intensity accordingly.
   
3. Stay hydrated:  
   During these periods of [poor air quality if it becomes critical to intake enough fluids and water. This is essential for the optimal performance of the respiratory system.
   
4. Avoid busy roads or industrial areas:
   Avoid crowded, jam-prone roads, crowded market areas and industrial areas where relatively air pollution tends to be higher.
   
5. Consult a healthcare professional:
   If you are facing any kind of respiratory issues, it is advisable to consult a certified health practitioner.
   

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Tips for a Healthy Workout:

Following the tips below will enable you to optimise the benefits of exercises during these bad air pollution days.

1. Warm up and cool down slowly:
   Start and end your exercise session giving enough time for your body to warm up and cool down. 
   
2. Avoid overexertion
   Give your exercise a relaxed pace so your respiratory system and your lungs do not overwork. Overexertion in the form of high intense exercise or long exercise
   
3. Listen to your body
   Be attentive to cues and signs that your body may give, like tiredness, shortness of breath, dizziness. In such a scenario, stop exercising and move to a fresh air zone.
   
4. Choose indoor exercise facilities with air purifiers
   It should be preferable to look for gyms or fitness centres that have good quality air purification or air filtration systems. This will provide a well oxygenated space for your body and especially your lungs 

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My Advice:

1. Consult with a certified healthcare professional
   Before starting an exercise routine especially in areas of pollution and phases of high air pollution (high AQI) – consult a certified and experienced healthcare or a Physio wellness professional . They can help you create a plan that would be 

2. Get regular check-ups
   Those having pre-existing cardio-vascular or respiratory health conditions, should ensure that they are having regular check ups and are monitoring their body’s performance. 
   
3. Stay informed about air quality
   Air quality is now the real weather indicator. Build a habit and routine to check air pollution levels daily and be agile enough to modulate your daily schedule as per the air quality. 

Excersing during periods of poor air quality could be challenging, but you are mindful you can continue staying fit and healthy.

Always be mindful during this period – adjust your exercise routine in accordance with air pollution levels. Exercise is central to maintaining health & fitness but even such an activity needs to be in response to the prevailing air pollution conditions. Always continue to monitor air quality and reach out to health or physio-wellness consultants to seek advice if you feel breathing complications. 

Need personalised guidance on safe exercise routine. Setup an appointment with our consultant and create an exercise plan that suits your health and air quality in your area. You can know more about our approach here

Article by Dr. M R Zulfi