Sport with polluted air, how can we protect ourselves?

We are already in good weather season, and going out to exercise is something very common and that we crave more than ever. At least, in the hours when the sun goes down and the heat gives us a truce. The problem is that, in summer, pollution can be more harmful to us than in the cold months, and we must be protected against its effects. It is very important to be careful when practicing sports outdoors with polluted air.

Air pollution is something that is increasingly worrying athletes around the world. Especially those who like to exercise outdoors. Among them, those who go running or cycling are the ones who should be most careful.

Concerns about air quality in cities, climate change, car emissions, and other environmental problems are much greater in sports environments. For example, there are cases of athletes who complain that, after cycling every day, they have started to notice coughing and throat irritation problems.

In some cases, it could be thought that the solution is not to go out to exercise outdoors, but certainly that is not the option that athletes will look at with a favorable eye. In any case, even experts and doctors do not consider that the best thing is to stop doing outdoor sports.

According to a study from the University of Cambridge, the health benefits of exercising -whether running or cycling- outweigh the negative effects that physical activity may have in polluted environments. Even in those cities where pollution levels are of greater concern. After all, exercising combats diseases like cancer or diabetes.

Still, we should take this recommendation with some reservations. Because, while healthy people can exercise with polluted air or in other environments, the problem is very different for at-risk groups. Children, the elderly, and those suffering from respiratory or heart problems could face complications. So, should we take something into account before exercising in polluted environments?

Recommendations for practicing sports with polluted air

For example, morning hours are the best to exercise in places where there may be pollution. Why? Basically, during the night traffic is lower and, commonly, levels of gases and suspended particles drop to quite low levels. Therefore, in the morning, pollution will affect us the least. In contrast, at 2 PM it tends to be the most critical time.

Based on this, it is important to keep in mind that it is more worthwhile to run on a road close to traffic in the morning than on a less busy one at midday.

If we need to avoid exercising in situations of higher pollution, undoubtedly we should skip periods where it has not rained for several days. With rain, pollution disappears and gives way to clear sky days. It is at that moment we should take advantage to go out and exercise. In contrast, if the sky has thick fog and it hasn't rained for many days, it is better to wait for another occasion.

There is also talk of using masks for going out to exercise outdoors. If we opt for that, the safest thing is that we won't notice any benefit. In Asian countries, masks are a very popular accessory and have been seen in Spain for some time now, but these surgical masks do not offer proven protection against the effects of pollution.

After all, it is important to take common sense into account when exercising in polluted outdoors, when referring to specific situations. If we see that the skies are very dirty, avoiding exercising outdoors for a day or two and opting to do it indoors is an alternative. As doctors say, what matters is that we do not stop exercising and lead a healthy life. And exercising, even in polluted environments, is always something very positive if precautions are taken.