How to Exercise Safely Amid PM 2.5 Pollution: Lung Care Tips for the Health-Conscious

Fitness enthusiasts need to be cautious about handling PM 2.5 pollution when levels rise. Learn how to adjust your workout routine to protect your lungs and check for warning signs that require immediate rest.

Health-conscious individuals should pay attention. On days when you see PM 2.5 dust everywhere, although exercising is beneficial, breathing deeply in polluted air can unknowingly introduce toxins into your body. PM 2.5 particles are so small they bypass nasal hairs and can penetrate deep into the lungs and bloodstream immediately. We have compiled lifestyle adjustment tips to help you stay fit without damaging your lungs during the dusty season.

Why PM 2.5 is a “poison” for people who exercise.

When we exercise, our bodies require more oxygen, causing us to breathe faster and harder than usual. Exercising outdoors amid polluted air causes us to inhale 5-10 times more dust than normal daily life, directly affecting the respiratory and cardiovascular systems and increasing the risk of chronic inflammation.

Five essential rules for safe exercise on high PM 2.5 days.

1. Always check the AQI before stepping outside.

Before putting on your running shoes, always check air quality apps like AirVisual or those from the Pollution Control Department.

• AQI 0-50: Exercise as usual.
• AQI 51-100: At-risk groups should reduce outdoor activities.
• AQI over 101: Strictly avoid outdoor exercise and move to indoor workouts.

2. Switch to indoor workouts.

On days when the pollution level shows orange or red, exercise indoors where air purifiers are used, such as:

• Gyms or fitness centers with good air circulation systems.
• At-home workouts like yoga, bodyweight exercises, or indoor cycling.
• Indoor swimming pools are also a good option, but be cautious with semi-open pools where dust may accumulate on the water surface.

3. Reduce exercise intensity.

If you must exercise outside, lower the intensity, for example, switch from running to brisk walking to control breathing rate and depth, reducing the chance of dust penetrating deep into the lungs.

4. Wear masks that effectively filter dust.

Regular masks cannot filter PM 2.5 during exercise. If passing through heavily polluted areas is necessary, wear an N95 mask. However, wearing an N95 during intense exercise is not recommended as it can cause breathing difficulty and strain the heart, possibly leading to fainting.

5. Drink clean water and wash your face immediately after exercising.

After exercising, drink plenty of water to help flush out toxins and wash your face and nose immediately to reduce dust accumulation on your skin and upper respiratory tract.

Danger signs indicating when to stop immediately.

If you experience any of the following while exercising, stop immediately and move indoors to fresh air:

• Chest tightness or difficulty breathing.
• Persistent coughing or severe throat irritation.
• Eye inflammation or burning sensation.
• Dizziness or unusual fatigue.

Exercise is beneficial, but choosing the right time and place in an era filled with PM 2.5 pollution is a wise way to take care of yourself. Don’t let your determination to be healthy cause long-term harm to your health.