Maintaining a healthy physique is a top-notch method for preserving your well-being. Engaging in regular physical activity not only enhances your appearance, but also improves cognitive function, emotional well-being, and sleep quality. Nevertheless, when the air quality is compromised, exercising can expose you to certain health risks.

During exercise, your breathing rate typically intensifies, leading to an increased intake of pollutants compared to when you are at rest. The good news is that you can implement precautionary measures to safeguard yourself against air pollution, regardless of whether you choose to exercise indoors or outdoors.

What leads to deteriorating air quality?

As you commit to a regular exercise routine, your focus on self-care likely extends to dietary choices, hydration, and improving sleep quality. However, protecting yourself from exposure to air pollution deserves a prominent place on that list.

Outdoor air pollution predominantly stems from emissions, originating from both vehicular and industrial sources. Additionally, wildfire smoke can contribute to the degradation of outdoor air quality. These pollutants encompass particulate matter and gases like ozone, sulfur dioxide, and nitrogen dioxide. To assess the air pollution in your vicinity, refer to your local outdoor Air Quality Index (AQI) on AirNow.gov.

On days when outdoor air quality is subpar, opting for indoor workouts might seem like a prudent choice. Yet, indoor air quality can sometimes be worse than that outdoors. Pollution from external sources can infiltrate indoor spaces, and there are internal contributors to pollutants as well, such as:

• Open fires
• Off-gassing from furniture and building materials
• Household cleaning and maintenance products
• Second-hand smoke
• Cooking activities
• Cooling systems
• Allergens like dust, pet dander, and mold spores

Similar to outdoor pollution, indoor pollution comprises both gases and particulate matter. The Environmental Protection Agency identifies potential indoor pollutants, including:

• Asbestos
• Carbon monoxide
• Formaldehyde
• Lead
• Nitrogen dioxide
• Radon
• Particulate matter
• Volatile organic compounds (VOCs)

How does air pollution impact health?

rewrite: When the National Ambient Air Quality Standards were first created in 1970, people were mainly worried about the effects of air pollution on respiratory health (with good reason — exposure to air pollution has been linked to the development of emphysema, asthma, chronic obstructive pulmonary disease (COPD) and chronic bronchitis).

However, since the creation of the NAAQS, research has found associations between air pollution and health effects that spread past the lungs, such as heart disease, diabetes, obesity, cancer, skin damage and immune system, as well as reproductive and neurological disorders.

Many of the above conditions are associated with chronic exposure to air pollution, but short-term exposure comes with its own set of risks. These are often similar to allergy symptoms, such as:

• Eye, nose, and throat irritation;
• Headaches;
• Dizziness;
• Fatigue;
• Aggravated asthma symptoms.

How does air pollution impact your breathing during physical activity?

During exercise, your breathing becomes deeper and faster, allowing more air into your lungs compared to when you're at rest. Unfortunately, if you're working out in an environment with poor air quality, this means you may inhale pollutants at an accelerated rate.

Moreover, many individuals tend to breathe through their mouths while exercising. Unlike your nose and nasal passages, which can filter out larger particle pollutants before reaching your lungs, your mouth lacks this filtration capability.

These two factors contribute to an elevated intake of pollutants into your airways when exercising in areas with compromised air quality, whether indoors or outdoors.

While research generally indicates that the benefits of exercise outweigh the risks associated with breathing in polluted air for most individuals, it's essential to be mindful of the air quality in your workout spaces. The American College of Sports Medicine recommends striking a balance between maintaining a healthy level of physical activity and minimizing exposure to airborne pollutants.

How to safeguard your air quality during exercise

If you engage in outdoor exercise, the guidelines for preventing exposure to poor air quality are relatively straightforward: opt for early morning workouts, avoid exercising during rush hours, and switch to indoor activities on days when outdoor pollution levels are elevated. However, what steps should you take when faced with high indoor air pollution levels? The American College of Sports Medicine offers the following tips to minimize indoor air pollution:

• Keep smoking and vaping activities outdoors, and refrain from lighting incense, scented candles, and open fireplaces. The combustion from these activities can elevate particle pollution levels in your home.
• Transition to no- or low-VOC cleaning products, adhering to the EPA's Safer Choice Standard. Additionally, avoid exercising immediately after cleaning; instead, enhance ventilation and allow the room to air out first.
• Minimize the use of air fresheners and aerosol sprays, particularly before your workout.
• Store potential sources of air pollution, such as paint cans, in a detached garage or a location separate from your usual exercise area.
• Ensure adequate ventilation in your home, particularly in rooms where activities generating high pollutants or moisture occur. These areas may include the kitchen (given that cooking can be a significant source of airborne pollutants), the laundry room, and the bathroom.

If your residence lacks central forced-air heating and cooling, achieving the necessary ventilation to prevent the accumulation of airborne pollutants can be challenging. On days with favorable air quality, opening windows becomes a viable option for increasing ventilation. However, this may not always be feasible, particularly for individuals residing near busy roads or highways where vehicle emissions can infiltrate homes, contributing to compromised indoor air quality.

An air purifier proves beneficial in enhancing air circulation and removing pollutants from your home. Typically designed for single-room use, most air purifiers can significantly improve the air quality in the space they operate. If you have a singular unit, consider exercising in the room where the air purifier is placed. Remember that, unlike HVAC systems, air purifiers must remain continuously operational to maximize their air purification benefits.

It's important to note that various air filtration methods specialize in either gas or particle removal, but not both. Some air purifiers address this limitation by incorporating dual filtration, often combining HEPA and carbon filters to effectively combat both types of pollution.

Maintaining a regular exercise routine is a commendable and healthy practice, regardless of your current fitness level. To maximize the benefits of your workout, strive to exercise in environments with good air quality. By monitoring the Air Quality Index (AQI) in your area and taking measures to minimize indoor pollution, you can safeguard yourself from harmful pollutants while engaging in physical activity.