If breathing Delhi’s polluted air is like smoking a pack of cigarettes a day, then a morning jog could well make you feel like a chain smoker without ever lighting one. As the Air Quality Index (AQI) in the city dips into the “very poor” and “severe” categories, according to a TOI doctors are cautioning residents that early morning workouts might do more harm than good.
When pollution levels soar above 300 on the AQI, the concentration of fine particulate matter—PM2.5 and PM10—rises sharply. These microscopic pollutants burrow deep into the lungs, increasing the risk of respiratory illnesses, heart problems, and chronic inflammation.
"On such days, walking and jogging in the morning expose your lungs to these pollutants,” explained Dr. Neeraj Nischal of AIIMS to the news outlet. "During physical activity, breathing becomes deeper and faster, pulling the particles further into the lungs. This can irritate airways, reduce oxygen delivery, and worsen heart and lung health."
Experts also note that air pollution tends to peak during the early morning and late night hours due to temperature inversion—a weather condition where cooler air near the ground traps pollutants. “Air quality generally improves by mid-morning as sunlight helps disperse toxins,” said Nischal, suggesting people delay their workouts until later in the day.
Dr. Pulin Gupta of RML Hospital choed this advice, warning that colder mornings with low wind speeds trap pollutants closer to the ground. "In early winter, when temperatures drop and wind speed is low, morning walkers are at risk. exposed to a higher level of pollutants. So, it's better to walk in the afternoon rather than early morning or late evening." he told TOI.
Masks offer limited protection
While N95 or surgical masks can help reduce exposure, wearing them during intense workouts is risky.
"The body needs more oxygen while brisk walking and jogging, and restricted airflow can cause dizziness resulting in injuries due to a fall. Gentle walking is safer, but running with a tight mask should be avoided," Dr Gupta informed.
Dr. Arunesh Kumar, head of pulmonology at Paras Health, agreed that masks provide only partial protection. "Light walking is acceptable during high-pollution spells, but strenuous workouts like running or cycling should be altogether avoided," he said, according to the report.
Dr. Neetu Jain of PSRI Hospital recommended skipping outdoor activity altogether when AQI levels cross 200. "Children, the elderly and those with chronic illnesses should stay indoors even when the index is above 150. Workouts, such as yoga or treadmill sessions are safer alternatives," she advised, while speaking with to TOI.
Research backs the warning
Scientific studies now support what doctors have long observed.
A 2023 study published in The Lancet Planetary Health accessed by TOI found that while regular exercise improves heart health, the benefit fades—or even reverses—when done in highly polluted air. Participants exposed to PM2.5 levels above 54 µg/m³ saw no cardiovascular gains compared to those in cleaner conditions.
With winter setting in and Delhi’s familiar haze returning, medical experts are unanimous: skip the dawn jog and take your fitness routine indoors. For now, the safest workout may just be the one behind closed doors
When pollution levels soar above 300 on the AQI, the concentration of fine particulate matter—PM2.5 and PM10—rises sharply. These microscopic pollutants burrow deep into the lungs, increasing the risk of respiratory illnesses, heart problems, and chronic inflammation.
"On such days, walking and jogging in the morning expose your lungs to these pollutants,” explained Dr. Neeraj Nischal of AIIMS to the news outlet. "During physical activity, breathing becomes deeper and faster, pulling the particles further into the lungs. This can irritate airways, reduce oxygen delivery, and worsen heart and lung health."
Experts also note that air pollution tends to peak during the early morning and late night hours due to temperature inversion—a weather condition where cooler air near the ground traps pollutants. “Air quality generally improves by mid-morning as sunlight helps disperse toxins,” said Nischal, suggesting people delay their workouts until later in the day.
Dr. Pulin Gupta of RML Hospital choed this advice, warning that colder mornings with low wind speeds trap pollutants closer to the ground. "In early winter, when temperatures drop and wind speed is low, morning walkers are at risk. exposed to a higher level of pollutants. So, it's better to walk in the afternoon rather than early morning or late evening." he told TOI.
Masks offer limited protection
While N95 or surgical masks can help reduce exposure, wearing them during intense workouts is risky.
"The body needs more oxygen while brisk walking and jogging, and restricted airflow can cause dizziness resulting in injuries due to a fall. Gentle walking is safer, but running with a tight mask should be avoided," Dr Gupta informed.
Dr. Arunesh Kumar, head of pulmonology at Paras Health, agreed that masks provide only partial protection. "Light walking is acceptable during high-pollution spells, but strenuous workouts like running or cycling should be altogether avoided," he said, according to the report.
Dr. Neetu Jain of PSRI Hospital recommended skipping outdoor activity altogether when AQI levels cross 200. "Children, the elderly and those with chronic illnesses should stay indoors even when the index is above 150. Workouts, such as yoga or treadmill sessions are safer alternatives," she advised, while speaking with to TOI.
Research backs the warning
Scientific studies now support what doctors have long observed.
A 2023 study published in The Lancet Planetary Health accessed by TOI found that while regular exercise improves heart health, the benefit fades—or even reverses—when done in highly polluted air. Participants exposed to PM2.5 levels above 54 µg/m³ saw no cardiovascular gains compared to those in cleaner conditions.
With winter setting in and Delhi’s familiar haze returning, medical experts are unanimous: skip the dawn jog and take your fitness routine indoors. For now, the safest workout may just be the one behind closed doors
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