Air pollution and morning walk: Experts discuss risk factors and share tips for staying safe

The Air Quality Index (AQI) continues to remain in the ' very severe' category on Sunday in Delhi and the National Capital Regions. There was no sort of relief for the residents as they again woke up to the thick blanket of smog.

The rising air pollution is a threat to health across all age groups, affecting the lungs, heart, brain, eyes, and skin. Amid such conditions, the Central Pollution Control Board (CPCB) has advised people to minimise their travel during the severe air quality levels outside.

Despite the depleting air quality levels to the ' severe' category and people staying inside their homes for days now, they are choosing to step out and continue their everyday routine, such as outside, running, morning walks, early morning exercises, workouts, and yoga. But how safe is that?

Morning walks are beneficial for physical and mental health, but during times of high air pollution, they can exacerbate respiratory problems. Pollutants like fine particulate matter (PM2.5) are higher during early morning hours due to cooler temperatures and less wind.

"These toxic ps can enter the lungs and cause irritation, inflammation, breathing problems, and even asthma or tuberculosis," says Dr. Renu Soni, consultant-pulmonologist, at NIIMS Medical College, Greater Noida.

Are morning walks safe amid rising air pollution?

Air pollution poses a serious risk to the heart, especially for those with existing cardiovascular conditions who are at higher risk. Inhaling polluted air raises the risk of inflammation levels in the blood vessels, which increases the risk of heart attacks and strokes.

According to Dr. Shrey Srivastava, Senior Consultant, Sharda Hospital, Greater Noida, "If air quality levels (measured by AQI) are in the unhealthy range, it is better to stay indoors and exercise. Try to avoid doing outdoor physical activities."

Tips to stay safe amid air pollution

Wear an N95 mask: Always consider using or wearing an N95 mask and avoid high-traffic areas if walking outdoors is unavoidable.

Do not step out until required: Alternatively, you can also choose to stay inside to stay fit without risking your health, advises Dr. Soni.

Exercise in a well-ventilated space: Walking inside a well-ventilated area or using a treadmill instead is a safer option as compared to others.

Hydration is key: Drink water and keep yourself hydrated, as it can help mitigate the risk of the ill effects of air pollution.

Eat green vegetables: Consuming green vegetables and antioxidant-rich foods can help mitigate the harmful effects of pollution.