The fireworks may be over, but the smoke hasn’t cleared yet. A grey blanket of post-Diwali smog continues to linger over major Indian cities, with the Central Pollution Control Board (CPCB) recording AQI levels in the ‘very poor’ and ‘severe’ categories in several pockets. PM2.5, the most dangerous pollutant because of its ability to penetrate deep into the lungs, remains well above safe limits. According to the World Health Organization (WHO), long-term exposure to fine particulate matter has been linked to heart disease, stroke, lung cancer and chronic respiratory illness.
This time of year, is particularly harsh for outdoor runners, cyclists and gym-goers. During exercise, the lungs expand and the breathing rate increases rapidly which means the body ends up inhaling larger volumes of polluted air in a shorter span of time. Instead of strengthening the body, a routine morning run in toxic smog can trigger coughing, chest tightness, wheezing or even inflammation of the airways.
Exercise, but not at the cost of your breath
To continue working out safely, doctors recommend a temporary shift in strategy rather than a break in routine. The simplest step is to check AQI levels before stepping out. Pollution levels fluctuate through the day, and early mornings are currently the worst window for outdoor activity.
For now, the safest option is to move workouts indoors, whether at home, a gym or a studio. If stepping out is unavoidable, wearing an N99 or FFP3 mask during commute can reduce direct pollutant exposure. Switching on air purifiers during indoor workouts and reducing the intensity and duration of exercise on high-pollution days can also lower respiratory stress.
Until the air clears, the goal is straightforward: stay active but stay protected. Your lungs should not have to fight both the workout and the weather.
