Exercise Guidelines in Polluted Areas: How to Stay Healthy in an Era of Air Pollution?
Exercise Guidelines in Polluted Areas: How to Stay Healthy in an Era of Air Pollution?
Nowadays, it is undeniable that being in an area with pollution, such as PM2.5 dust, vehicle fumes, or polluted air, can make outdoor exercise more risky to your health. Even outside the capital, you can still find dust or unwanted chemicals from factories that create pollution. But you can still take care of your body and exercise safely by adjusting to the environment. But we can still exercise to improve our health even though the air outside is full of pollution. The method is as follows.
Benefits of Exercise
1. Choose to exercise at home or in a closed area.
Exercise at home: You can do simple exercises such as:
- Yoga: Helps increase flexibility and muscle strength.
- Bodyweight Exercises : Such as push-ups, squats, planks
- Aerobics or Dance: Use a small space to move in a fun way.
- Use exercise equipment: such as a treadmill, exercise bike, or elliptical trainer.
2. Find online resources or fitness apps.
There are many resources that offer video workouts, such as YouTube, fitness apps (such as Fitbit, Nike Training Club, or Keep), where you can follow the instructions without leaving your home.
3. Choose the time when the air is cleanest.
If you want to exercise outside, check the Air Quality Index (AQI) and choose a time of day when the air is better, such as:
- Early morning or evening (but always check the AQI first)
- Avoid rush hours when there is heavy traffic fumes.
4. Create a pollution-free home environment
- Install an air purifier: to help filter dust and pollutants in the air.
- Close windows: During periods of high outdoor air pollution
- Choose an exercise area in a room with good air circulation.
