As the season of air pollution and smog approaches, outdoor exercise becomes one of the concerns of physical-activity enthusiasts. Regular exercise is beneficial for health, but can one hour of exercise in polluted air harm the body more than it benefits it?
According to Entekhab, quoting OnlyMyHealth; air pollution during exercise can irritate the lungs, put more pressure on the heart and affect brain function. The severity of these effects depends on the level of pollution, the duration and intensity of the exercise and the individual's health status.
According to an internal medicine specialist, one hour of exercise in polluted air does not necessarily cause permanent damage, but repeated exposure to very polluted air can increase the risk of health problems.
1. The lungs are exposed to damage
When exercising, breathing becomes faster and deeper so that more oxygen reaches the muscles. In polluted air, this causes more pollutants, including the fine particles PM2.5, to enter the respiratory system.
These particles can penetrate the deep parts of the lungs and cause inflammation and irritation of the airways.
Possible symptoms include the following:
* Coughing and sore throat
* Wheezing in the chest
* A feeling of pressure in the chest
* Shortness of breath
People suffering from asthma and other respiratory diseases are more vulnerable; however, healthy people may also experience temporary symptoms.
Intense exercise near busy streets can also increase the level of exposure to pollution. The continuation of this situation over time increases the risk of respiratory problems.
2. The heart comes under more pressure
When exercising, the heart rate increases so that the oxygen needed by the muscles is supplied. Air pollution can put more pressure on the cardiovascular system.
Pollutant particles may cause inflammation, oxidative stress and disruption in the function of the blood vessels. Also, air pollution can affect the regulation of heart rate and blood pressure.
People suffering from heart diseases, high blood pressure and other cardiovascular risk factors should exercise more caution on polluted days.
Long-term exposure to air pollution is associated with an increased risk of cardiovascular problems, including heart attack and stroke. Of course, one hour of exercise in polluted air does not necessarily mean the occurrence of such complications; the main concern, especially for vulnerable people, is the combination of intense physical activity with high pollution.
3. Does air pollution affect the brain too?
The effects of air pollution are not limited to the lungs and the heart. Research shows that pollutants may also affect the nervous system through inflammation, oxidative stress and changes in blood-vessel function.
Some people may suffer headaches, dizziness or reduced concentration while exercising in polluted air or after it. Of course, these symptoms can also have other causes, such as dehydration of the body, heat or excessive activity.
Also, long-term exposure to air pollution is associated with an increased risk of decline in cognitive function and some neurological problems.
However, the evidence does not show that one hour of exercise in polluted air alone causes permanent brain damage. The main concern is repeated and long-term exposure to air pollution.
4. How should we exercise on polluted days?
There is no need to abandon exercise because of air pollution; it is enough to adjust your training program according to the air quality.
To reduce the risks, observe these tips:
* Indoor exercise: on days when the pollution is severe, replace training outdoors with exercise in an indoor environment with cleaner air.
* Staying away from busy streets: if you are forced to exercise outdoors, choose routes away from traffic and polluting sources.
* Reducing the intensity and duration of exercise: on polluted days, avoid fast running and heavy cycling.
* Paying attention to the body's symptoms: if unusual shortness of breath, chest pain or dizziness occurs, stop exercising.
* Using a suitable mask: a standard N95 respirator mask can reduce the entry of fine particles, but it does not eliminate all the risks of pollution and may not be suitable for intense exercise.
Before starting training, check the air quality index (AQI) and take local health recommendations seriously. If severe chest pain, severe shortness of breath or sudden neurological symptoms occur, go to the emergency department immediately.
Final word
Regular exercise is beneficial for the health of the lungs, heart and brain, but the quality of the surrounding air is also of great importance. On days when air pollution is severe, moving training indoors can be a suitable way to maintain physical activity and reduce exposure to harmful pollutants.
Source: Entekhab
