Wednesday may be World Running Day – but for those in the northeastern US and Canada, it may be one of the worst days of the year to lace up your sneakers and get outside. Air quality — worsened by smoke from the fire for much of the region — it has been “unhealthy” by national and global standards, leaving many wondering how the gloomy haze will affect their exercise plans.
Is it safe to exercise outdoors when the air quality is poor?
A 2021 study published in the European Heart Journal found that while physical activity is generally an important part of reducing the risk of cardiovascular disease, in highly polluted air, it can do the opposite. The study, which looked at young adults exposed to particulate matter, found that those exposed to “high levels of PM2.5 or PM10 were at an “increased risk” of cardiovascular disease. The study noted that higher-intensity exercise contributed to how much risk there was.
Many local officials have warned their residents avoid going out if they can given the current conditions. In New Yorkfacing some of the world's worst pollution conditions from smoke brought in by dozens of wildfires raging across Canada, Mayor Eric Adams said Wednesday the city is experiencing an “unprecedented event.”
All five municipalities are under an air quality health advisory.
“We recommend that vulnerable New Yorkers stay indoors. And all New Yorkers should limit outdoor activity as much as possible,” Adams said. “This is not the day to train for a marathon or have an outdoor event with your kids. Stay inside, keep windows and doors closed and use air purifiers if you have them.”
Even New York Road Runners, the nonprofit organization that organizes the annual TCS New York City Marathon, canceled its World Running Day events on Wednesday and urged those in smoke-prone areas to follow local health advisories.
IQAir, the company that tracks air quality data in cities worldwide, says that even moderate levels of pollution – cities with an air quality index between 26-50, can affect your ability to breathe outdoors. At “unhealthy” levels and above – 101 AQI and above – outdoor exercise is no longer encouraged.
Is it safe to exercise indoors when the air quality is poor?
When AQI levels reach “unhealthy” levels, people are advised to exercise indoors. It is usually safe to exercise indoors during high pollution conditions, but this also depends on where you will be exercising. If, for example, windows and doors are constantly open, there is a greater chance that particles will get indoors.
The Centers for Disease Control and Prevention suggests making the planned physical activity less intense and also shortening the duration of the workout. Asthma sufferers are advised to keep their inhalers with them at all times during periods of poor air quality.
What is safe air quality for running?
The best time to exercise outdoors is when AQI of your city is between 0 and 50, which means air quality is “satisfactory” and there is little risk of air pollution, experts say. Moderate AQI levels, from 51 to 100, are mostly acceptable, but the pollution present could pose a problem for those with chronic health conditions or who are more sensitive to pollution. The risk of health effects only increases as AQI levels develop further.
How to stay safe when exercising in poor air quality
If you choose to defy the warnings and exercise outside, the American Lung Association he suggests finding areas that may have areas of lower pollution, such as nature trails, and avoiding the busiest times of the day when cars add the most particles to the air.
The organization also suggests choosing lower intensity workouts. Higher-intensity workouts, such as long runs or sprints, increase the amount you need to breathe, so keeping this activity to a minimum will “reduce the amount of unhealthy air inhaled,” the ALA said.
“Deciding to go for a long walk instead of a short run is another way you can still enjoy the outdoors and minimize potential lung damage.”
