How to Exercise on Smoky or Smoggy Days

In the pursuit of a healthy lifestyle, exercising outdoors has long been touted as an excellent way to stay fit and connect with nature. Specifically, our city of Vancouver has countless accessible areas for its citizens to partake in outdoor activities. However, in the urban jungle, where pollution levels often soar, this seemingly positive endeavour can have detrimental effects on our health. As city dwellers and city travellers, we need to be aware of the hidden dangers that pollution poses to our bodies when we exercise outdoors. In this blog post, we will explore the negative effects of exercising in city pollution and outline practical steps that we can take to protect ourselves as we stay active. 

Exercise and smoke/smog pollution Symmetrix

Effects of Pollution on Outdoor Exercise

Pollution, often referred to as the presence of harmful or undesirable substances in the environment, is a pervasive concern that affects the quality of life. In urban settings, pollution is primarily driven by human activities, such as industrial processes, transportation, and energy production. The byproducts of these activities release pollutants into the air, including gases, particulate matter, and chemicals, which can have far-reaching and detrimental effects on the environment and human health. Air pollution can be present as either gases or particles, and is emitted directly from a source (primary) or formed in the atmosphere (secondary). These are often exacerbated by the infrastructure and architecture of the city itself, such as roads absorbing and maintaining the heat, glass buildings reflecting the rays to other materials, or traffic congestions. Ambient (outdoor) air quality is often invisible to the naked eye, its impacts are all too real, making it a crucial issue to address, especially for those engaging in outdoor activities like exercise.

Exercise and smoke/smog pollution Symmetrix

1. Respiratory Health Compromised:

One of the most evident consequences of exercising in polluted city air is its impact on our respiratory system. Inhaling harmful airborne particles such as nitrogen dioxide (NO2), particulate matter (PM2.5 and PM10), and ozone (O3) can irritate our airways, leading to respiratory issues like coughing, wheezing, and shortness of breath. For individuals with pre-existing respiratory conditions, such as asthma or chronic bronchitis, the risks are even more significant. Prolonged exposure to polluted air can exacerbate their symptoms and increase the frequency and severity of attacks.

2. Cardiovascular Risks Escalate:

Studies have shown that exercising in polluted environments can increase the risk of cardiovascular diseases. When we engage in physical activity, our heart rate and breathing rate rise, causing us to inhale larger volumes of polluted air. The toxic components present in city pollution can trigger inflammation and oxidative stress within the cardiovascular system, contributing to a higher likelihood of heart attacks, strokes, and other cardiovascular diseases. Over time, this cumulative exposure may lead to chronic heart conditions and a reduced quality of life.

3. Impact on Athletic Performance:

For athletes and fitness enthusiasts, pollution can be an unexpected hindrance to their performance. The intake of pollutants during exercise reduces the efficiency of oxygen delivery to muscles, impacting stamina and endurance. Moreover, the body's ability to recover after strenuous workouts can be hampered due to the increased stress on the respiratory and cardiovascular systems. As a result, athletes may experience fatigue and diminished training gains, making it harder to achieve their fitness goals.

4. Cognitive and Mental Health Effects:

It's not just our physical health that suffers in polluted environments; our mental well-being is also at stake. Studies have shown a link between exposure to air pollution and adverse effects on cognitive function, including memory loss and reduced attention span. Additionally, the stress of exercising amidst pollution can take a toll on mental health, leading to increased anxiety and a negative impact on overall mood.

5. Long-term Health Consequences:

The consequences of exercising in city pollution are not limited to the immediate effects on our health. Prolonged exposure to polluted air can have long-term consequences, leading to chronic respiratory conditions, cardiovascular diseases, and even a reduced life expectancy. For urban dwellers who frequently engage in outdoor physical activities without proper precautions, the cumulative effects of pollution can pose a significant health risk over time.

Exercise and smoke/smog pollution Symmetrix

While exercising is undoubtedly essential for our well-being, we must also be mindful of the context in which we choose to perform those exercises within. While city dwellers may face the challenges of exercising in polluted environments, there are several proactive measures individuals can take to minimize the adverse effects on their health. By adopting a few simple strategies, we can continue to enjoy outdoor physical activities while safeguarding ourselves from the harmful impacts of pollution. 

Here are some practical steps to consider:

1. Time and Location Matters:

Choosing the right time and location for outdoor exercise can significantly reduce exposure to pollution. Try to exercise when traffic and ozone activity are minimal, such as early in the morning or later in the evening. Additionally, seek out parks, green spaces, or areas away from major roadways, as these tend to have lower pollution levels. Follow local air quality forecasts and plan workouts around them. Utilizing mobile apps and websites that provide real-time air quality data are a great resource. Air Quality Health Index is one such value and forecast measured by the Government of Canada and can be found here - Another more wildfire-season-related forecast can be found here - Additionally, wind forecasts can be a useful tool to monitor the movement of air pollution -

2. Wear Appropriate Protection:

When exercising in areas with higher pollution levels, consider wearing a mask specifically designed to filter out pollutants. Look for masks labeled as N95 or N99, as they can effectively trap harmful particles. While it may take some time to get used to exercising with a mask, it provides an added layer of protection for your respiratory system, reducing the intake of pollutants during physical activity.

3. Stay Hydrated:

Proper hydration is essential, especially when exercising in polluted environments. Drinking plenty of water helps your body flush out toxins and maintain its natural defense mechanisms. Adequate hydration can also help alleviate some of the respiratory discomfort caused by polluted air, making your outdoor workouts more bearable. (not sure if this one is necessary) 

4. Modify Intensity and Duration:

To reduce the strain on your respiratory and cardiovascular systems, consider modifying the intensity and duration of your outdoor workouts in polluted areas. Opt for lower-intensity exercises on days when pollution levels are high, and save more strenuous workouts for locations with better air quality. Shortening the duration of your outdoor sessions can also help minimize exposure to pollution while still allowing you to enjoy the benefits of outdoor exercise. 

Exercise and smoke/smog pollution Symmetrix

5. Indoor Exercise Alternatives:

On days when pollution levels are exceptionally high, consider shifting your workout indoors. Many fitness centers offer a variety of classes and equipment for indoor exercises, providing a safe and controlled environment with filtered air. Indoor options such as yoga, indoor cycling, or swimming can be excellent alternatives to outdoor workouts during peak pollution periods. 

Overall, exercising outdoors is a wonderful way to stay fit and connect with nature. Nonetheless, we must remain aware of the potential hazards that present when combined with the pollution prevalent in city environments especially during these hot summer months.  Following the strategies listed above, is a great first step at taking precautionary measures, minimizing the negative effects of exercising in polluted areas so that we can continue to enjoy all the beauty and resources our city has to offer. Together, we can work towards healthier cities and a better quality of life for all. 


In our quest for a healthier lifestyle through outdoor exercise, we must not overlook the hidden perils posed by smog and smoke. While the allure of Vancouver's accessible outdoor spaces is undeniable, the polluted urban environment can undermine the positive impacts of our efforts. Through this exploration, we've delved into the adverse effects of exercising in city pollution, uncovering its impacts on respiratory and cardiovascular health, athletic performance, cognition, and mental well-being.

Nevertheless, armed with knowledge and determination, we can navigate these challenges. By adopting practical steps like timing and location selection, wearing proper protection, staying hydrated, and modifying exercise intensity, we can significantly reduce our exposure to pollutants. On days of extreme pollution, indoor alternatives offer a safer haven for physical activity.

Wherever we live or travel, we must remain vigilant about the interplay between exercise and pollution, especially during the sweltering summer months. By heeding the advice presented here, we can not only protect our health but also contribute to creating healthier cities and a better quality of life for ourselves and those around us.

Citations provide further insight into the subject, shedding light on the importance of our endeavours. Together, let us work towards embracing outdoor activities while safeguarding our well-being from the hidden dangers of city pollution.


World Health Organization. Air quality guidelines global update Geneva; 2005. 0005/78638/E90038.pdf (Accessed 1 April 2013).

Brook RD, Rajagopalan S, Pope CA 3rd, et al. Particulate matter air pollution and cardiovascular disease: an update to the scientific statement from the American Heart Association. Circulation. 2010;121(21):2331–78.

Kaur S, Nieuwenhuijsen MJ, Colvilea RN. Pedestrian exposure to air pollution along a major road in central London, UK. Atmos Environ. 2005;39:7307–20.

Oravisjarvi K, Pietikainen M, Ruuskanen J, et al. Effects of physical activity on the deposition of traffic-related particles into the human lungs in silico. Sci Total Environ. 2011;409(21): 4511–8. doi:10.1016/j.scitotenv.2011.07.020.

Giles LV, Barn P, Kunzli N, et al. From good intentions to proven interventions: effectiveness of actions to reduce the health impacts of air pollution. Environ Health Perspect. 2011;119(1):29–36. doi:10.1289/ehp.1002246.

Grievink L, Zijlstra AG, Ke X, et al. Double-blind intervention trial on modulation of ozone effects on pulmonary function by antioxidant supplements. Am J Epidemiol. 1999;149(4):306–14.

Langrish JP, Mills NL, Chan JK, et al. Beneficial cardiovascular effects of reducing exposure to particulate air pollution with a simple facemask. Part Fibre Toxicol. 2009;6:8. doi:10.1186/ 1743-8977-6-8.

Langrish JP, Li X, Wang S, et al. Reducing personal exposure to particulate air pollution improves cardiovascular health in patients with coronary heart disease. Environ Health Perspect. 2012;120(3):367–72.

de Hartog J, Boogaard H, Nijland H, et al. Do the health benefits of cycling outweigh the risks? Environ Health Perspect. 2010;118(8):1109–16. doi:10.1289/ehp.0901747.

The Health Effects of Exercising in Air Pollution 

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