All it takes is a breezy, sun-drenched day to entice most fitness buffs away from the gym and into the great outdoors for a workout. But while your intention may be to take advantage of the fresh air, pick the wrong time of day or place to exercise and you may find yourself coughing and wheezing instead.
"In hot summer months, levels of pollutants such as ozone and soot rise," says Frank Adams, M.D., assistant professor of pulmonary disease at the New York University School of Medicine. "Pollutants give you a kind of sunburn on your throat, lungs and bronchial lining that can inflame them and trigger eye irritation, shortness of breath, wheezing, a dry cough or scratchy throat." Those with asthma, bronchitis, and emphysema are at higher risk and can experience chest tightening and lightheadedness.
You don't have to banish outdoor cycling, running or tennis-ball whacking, though. A little planning can go a long way in protecting your body from pollution's harm. Follow these six simple tips from the medical experts to smog-proof your workout.
- Check the Air Quality Index: Before lacing up your sneaks, it's key to make sure that the air is safe, says Adams. Go to airnow.gov and scroll down to select your city and state. You'll see a color assigned to your area letting you know the current air-quality level from green (good) to burgundy (hazardous).
- Plan a healthier route: "While vigorously exercising, you're breathing in about 5 to 10 times more air," says Ed Avol, M.S., professor of preventive medicine at the University of Southern California's Keck School of Medicine, "and because you're breathing harder and air is moving faster, not only oxygen but also the pollutants floating in the air reach deeper into your lungs." Avoid cycling, running and skating on heavily trafficked roads where exhaust fumes are at highest levels.
- Schedule for safety: Ground-level ozone forms when heat and sunlight react chemically with vehicle emissions, says Adams, with more heat equaling more ozone. Steer clear of outdoor exercise during peak ozone-generating hours—from 11a.m. to 3p.m.
—Julie D. Andrews
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