Morning Walks in Winter : Taking a morning walk in winter is considered good for health, but due to increase in air pollution in cities like Delhi in this season, it is important to pay attention to the air quality before going out. Cold air and fine particles in pollution, especially PM 2.5, can cause irritation in the respiratory tract. This can cause problems like cough, wheezing while breathing and shortness of breath. People suffering from asthma, COPD or other respiratory diseases are at greater risk.
Check AQI before going for exercise in the morning.
There is no such time in the morning in winter when the air outside is always clean. Pollution levels vary throughout the day depending on weather, traffic and nearby sources of pollution. Therefore, before going for morning walk or exercise, definitely check the Air Quality Index (AQI) of your area. If the pollution level is in the very bad or severe category, avoid brisk walking, running or heavy exercise outside. Instead, exercise indoors at a place where the air quality is better.
Elderly people and respiratory patients should take special care
The elderly and people suffering from heart or lung disease should take special care and follow the advice of their doctor. If you go out for a walk, choose a path away from busy roads. However, this does not completely eliminate the risk of pollution.
Do not ignore cough and shortness of breath during exercise
Regular physical activity is important for health, but in view of pollution, it is wise to change the time, intensity and place of exercise. If you experience persistent cough, chest tightness, or abnormal shortness of breath while walking or exercising, stop immediately. If problems persist, consult a doctor. The aim is not to stop exercising, but to keep oneself active without coming in contact with pollution.
Winter pollution can harm children’s lungs
Winter mornings are a good time for children and youth to play outside, run and do other physical activities. But due to increase in pollution in cities like Delhi in this season, it is necessary to take some caution. The lungs of children are still developing and the rate of breathing is also high according to their body size. In such a situation, during physical activities, they may come in more contact with the pollutants present in the air. Fine particles like PM 2.5 can cause irritation in the respiratory tract, causing problems like coughing, wheezing and breathlessness. This problem may increase more in children suffering from asthma or allergies.
Check air quality before sending children to play
There is no time to exercise outside in winter when the air is always clean. Pollution levels vary throughout the day due to weather, traffic and surrounding pollution sources. Therefore, parents must check the AQI of their area before sending their children to play, run or take a morning walk. If the level of pollution is very bad or severe, prefer playing or exercising indoors in an area with clean air instead of vigorous physical activity outside.
Youth should be careful while doing outdoor exercise due to pollution
Young people should also take these precautions, especially if they already have any respiratory disease. Playing in a place away from busy roads can reduce exposure to pollution to some extent, but it does not eliminate the risk completely.
Decide the time and place for children to play according to AQI
Physical activities are very important for the good growth and health of children. Therefore, they should not be stopped from playing, but the time, place and intensity of activities should be decided according to the air quality. If the child coughs continuously while playing, feels tightness in the chest or starts breathing more than usual, then do not ignore it and consult a doctor.
FAQ
What is the best time to go for a morning walk in winter?
It is considered safe to take a walk outside when the sun is out and the surrounding AQI level is safe (satisfactory or moderate). There is more smog and pollution very early in the morning.
What exercises can be done indoors?
On bad windy days, you can do yoga, stretching, skipping, Zumba or a light walk on the treadmill indoors.
Which level of AQI is considered dangerous?
If the AQI is more than 200 (very poor or severe category), vigorous exercise or running outdoors should be completely avoided.
Can one walk in winter wearing a mask?
N95 masks can help to some extent in blocking fine particles (PM 2.5) in the air, but it is better to avoid going out in severe pollution.
What symptoms appear when exposed to pollution?
Persistent cough, sore throat, chest tightness, eye irritation and shortness of breath are the main symptoms of exposure to pollution.