
India’s capital metropolis New Delhi has, sadly, once more met post-Diwali expectations for Air High quality Index (AQI). The AQI is above 350, which is categorized as “very poor” air high quality. Whereas Delhi Chief Minister Arvind Kejriwal has appealed to residents to make money working from home as a security measure, let’s discover out whether it is secure for runners and joggers to step out for his or her day by day train routine.
What now we have been observing nowadays is smog, the mixture of air pollution attributable to firecrackers, the winter fog and virtually no winds. This makes the air pollution quiet down and suffocate us. Many individuals have their routine set as they exit for a morning run or jog and train within the parks. Although this can be a very wholesome behavior, we have to rethink it throughout such a situation. In any case, what if you’re doing extra hurt than good by stepping out of the home for exercising?
What AQI is secure for operating?
In accordance with Dr Mayank Saxena, Senior Marketing consultant – Pulmonology at Max Tremendous Speciality Hospital, he instructed us that the AQI degree that’s secure to step out for a wholesome particular person is at most 100-150. However individuals who already endure from respiratory illness shouldn’t step out if the AQI is greater than 100.
So, whether or not you’re a runner or not, you will have wholesome lungs or not, you could keep inside because the air air pollution or AQI ranges we’re seeing nowadays are nowhere close to secure.

What’s the influence of unhealthy AQI on our lungs?
Dr Saxena defined that operating throughout unhealthy AQI could be hazardous for the lungs. Operating or jogging anyhow results in shortness of breath and we’d like a continuing provide of oxygen whereas operating but when the air high quality is unhealthy all you’re getting is pollution and fewer oxygen which worsens your situation. Additionally:
* It’d trigger irritation to your airways resulting in bouts of cough
* Can result in shortness of breath
* Chest tightness
* Can scale back your stamina by affecting your lungs
* Those that already endure from respiratory illness like bronchial asthma could have their exacerbation.
“It’s best to keep away from jogging or operating when AQI is unhealthy,” says Dr Saxena.
Precautions to take should you want to run outdoor in poor AQI
1. Run within the night
In case you are somebody who can’t go with out even a day of exercising outdoor, it’s best to take action early within the night as an alternative of the morning. Mornings are unhealthy, with the AQI at its worst. One of the best time to go for a run shall be round 4-5 p.m.
2. Put on a masks
“In case you are planning to step out, then to guard your self from these pollution, it’s higher to make use of an N95/N99 face masks that helps to stop entry of those pollution inside your lungs,” advises Dr Saxena. Nonetheless, it’s suggested to not run with a masks on as it could actually result in inadequate provide of oxygen and result in shortness of breath. So, you possibly can take pleasure in a quick stroll or gentle workouts.

3. Indoor gyms
Indoor gyms could be your finest pals throughout this time. For the unhealthy AQI days, indoor jogging on a treadmill could be carried out. You can too use some air purifiers to make it even higher. You’ll burn the identical quantity of energy that you simply do on the streets and can shield your lungs on the identical time.

4. Run in inexperienced areas
Operating in a park or an area surrounded with timber shall be a lot better than operating on a avenue. All of us are effectively conscious that timber are pure air purifiers as they consistently provide us with oxygen and enhance its focus within the air. So, operating in a park will nonetheless give you some recent air and shall be much less dangerous in your lungs.
Hold these precautions in thoughts when going out for a run however it’s nonetheless suggested that you simply keep indoors for just a few days and exercise at a close-by indoor health club.