Regular physical activity promises many health benefits. However, caution is needed when exercising outdoors, particularly if you live in a larger city. Pollution and allergens (like pollen) can restrict lung function and oxygen delivery in outdoor exercisers. And this isn’t just a concern for those with breathing difficulties. Pollutants and airborne allergens can negatively affect anyone’s health and physical performance.
Pollutants can affect your physical performance in several ways: Oxygen transport to the working muscles is restricted, causing quicker fatigue, muscle tightness, and cramping in some individuals. Headaches, dizziness or nausea can also be symptoms of increased pollutant intake. Coughing, chest tightness, and shortness of breath may also be experienced. Pollutants and allergens can trigger severe bronchoconstriction in those with asthma or EIA.
Carbon monoxide exposure from heavy vehicle traffic can raise the carboxy-hemoglobin levels in a nonsmoker to that of a smoker. Vigorous or high-intensity exercise speeds the breathing rate, which increases the pollutants absorbed. Pregnant women, asthmatics, those with heart disease, the elderly and young children are the most susceptible. They should remain indoors when pollution levels are high.
Weather conditions also play a part in air quality. When warm winds blow into a valley or low-land areas, warm air is trapped under cooler air. Vehicle exhaust also becomes trapped, and ground-level ozone or smog is created when it reacts with sunlight. As hot, dry weather continues, air quality worsens.
GENERAL TIPS FOR OUTDOOR EXERCISERS. Outdoor exercisers in the city, such as cyclists and joggers, can avoid unnecessary exposure to pollutants and allergens like pollen by exercising early morning or the evening. Irritants are not at peak levels at these times. Check for air pollution and allergen levels online, in newspapers or television reports. Sensitive individuals should exercise indoors when the levels are high.
Avoid heavy traffic areas, particularly on tree-lined streets, if you must exercise outdoors during peak pollution times (like midday). Trees can trap carbon monoxide. Instead, run, walk or cycle in open, windswept areas.
TIPS FOR SWIMMERS. Swimmers using indoor pools may be exposed to large amounts of trapped chlorine gas, triggering asthma symptoms. The harder and longer you swim, the more chemicals you inhale or absorb through the skin. Check that your local pool is well-ventilated, or swim in an outdoor pool. Chlorine dissipates in the open air.
SUGGESTIONS FOR PEOPLE WITH ASTHMA. For those with exercise-induced asthma (EIA), choose an activity in a warm, humid environment. Swimming outdoors is ideal. Highly strenuous activities or exercising in cold weather will provoke EIA. When exercising in the cold, cover the mouth to limit intake of cold air and pollutants (use your COVID mask!). Avoid excessive mouth breathing. Breathing through the nose will warm, filter and humidify air intake. Do at least a 5–10-minute warm-up before your activity and follow the workout with a 10-minute cooldown. Talk to a doctor, pharmacist or dietician about medications or nutritional supplements to reduce allergy or asthma symptoms.
CAUTIONS FOR GOLFERS. Golf courses can use large amounts of pesticides (ask them if you are concerned). Health officials recommend washing your feet and changing socks after playing. If you wear your everyday footwear (athletic shoes) to golf, remove those shoes before entering your home. Avoid touching your hands to your mouth. Handling the golf ball or sprayed grasses and plants can pass toxins into the mouth. Those highly sensitive to chemicals shouldn’t eat or drink while golfing. And a final tip – avoid chewing on your golf tee. |
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Eve Lees has been active in the health & fitness industry since 1979. Currently, she is a Freelance Health Writer for several publication and speaks to business and private groups on various health topics.