As air quality levels continue to drop across Indian cities, a common concern among fitness enthusiasts is whether it is safe to exercise outdoors when the Air Quality Index (AQI) is poor. Addressing this, Dr. Sudhir Kumar, senior neurologist at Apollo Hospitals, Hyderabad, shared an analysis on X (formerly Twitter) offering clear guidance on how to balance fitness with health safety when pollution levels are high.
Dr. Kumar responded to a follower’s query about whether running for 30 minutes outdoors in an AQI of around 200 is better than staying indoors without exercise. He broke down the pros and cons of both options, explaining that while outdoor running has undeniable benefits, polluted air poses serious risks that can offset those gains.
Health Impact of Running Outdoors in Polluted Air
According to Dr. Kumar, outdoor running improves cardiovascular health, metabolism, and mental well-being by releasing endorphins and boosting energy. However, in areas where the AQI is 150 or higher, these benefits come at a cost. He noted that “deep, rapid breathing during running greatly increases inhaled air volume, pulling 10–20 times more pollutants deep into the lungs.”
He added that exposure to particulate matter (PM₂.₅) and ozone during intense activity is linked to airway inflammation, oxidative stress, reduced lung function, elevated blood pressure, and a higher long-term risk of respiratory and heart diseases. For people with asthma, cardiac conditions, or stroke risk, such exposure can be acutely harmful. As a result, he concluded that when AQI levels reach 200, “the harms of pollutant inhalation outweigh the short-term exercise benefits.”
The Safer Choice: Staying Indoors
Comparatively, staying indoors offers some protection from air pollution. Dr. Kumar pointed out that indoor pollutant levels are typically 50–70% lower when windows are closed, protecting the lungs and heart from oxidative damage. However, he cautioned that long-term sedentary behavior can also harm health. Still, for short durations of high pollution, avoiding outdoor exercise is the safer option.
Doctor’s Two-Step Practical Solution
Dr. Kumar suggested a simple two-step approach for days with poor air quality. First, switch to indoor workouts—such as treadmill running, skipping, yoga, resistance training, or guided online sessions—with windows closed and an air purifier running. Second, resume outdoor activities only when the AQI drops below 100, ideally under 50.
For those who must go outside, he advised doing so in the early morning, wearing an N95 mask, and avoiding high-traffic areas.
Dr. Kumar responded to a follower’s query about whether running for 30 minutes outdoors in an AQI of around 200 is better than staying indoors without exercise. He broke down the pros and cons of both options, explaining that while outdoor running has undeniable benefits, polluted air poses serious risks that can offset those gains.
Health Impact of Running Outdoors in Polluted Air
According to Dr. Kumar, outdoor running improves cardiovascular health, metabolism, and mental well-being by releasing endorphins and boosting energy. However, in areas where the AQI is 150 or higher, these benefits come at a cost. He noted that “deep, rapid breathing during running greatly increases inhaled air volume, pulling 10–20 times more pollutants deep into the lungs.”
He added that exposure to particulate matter (PM₂.₅) and ozone during intense activity is linked to airway inflammation, oxidative stress, reduced lung function, elevated blood pressure, and a higher long-term risk of respiratory and heart diseases. For people with asthma, cardiac conditions, or stroke risk, such exposure can be acutely harmful. As a result, he concluded that when AQI levels reach 200, “the harms of pollutant inhalation outweigh the short-term exercise benefits.”
The Safer Choice: Staying Indoors
Comparatively, staying indoors offers some protection from air pollution. Dr. Kumar pointed out that indoor pollutant levels are typically 50–70% lower when windows are closed, protecting the lungs and heart from oxidative damage. However, he cautioned that long-term sedentary behavior can also harm health. Still, for short durations of high pollution, avoiding outdoor exercise is the safer option.
Query from an X follower
— Dr Sudhir Kumar MD DM (@hyderabaddoctor) November 1, 2025
AQI (Air quality index) is about 200 in my location.
I have two choices:
1. Run for 30 min outdoors daily;
2. Stay inside home ?
❓Which is better in terms of effects on health- running outdoors in polluted air, or staying indoors without exercising?… pic.twitter.com/oKe5xYq8nV
Doctor’s Two-Step Practical Solution
Dr. Kumar suggested a simple two-step approach for days with poor air quality. First, switch to indoor workouts—such as treadmill running, skipping, yoga, resistance training, or guided online sessions—with windows closed and an air purifier running. Second, resume outdoor activities only when the AQI drops below 100, ideally under 50.
For those who must go outside, he advised doing so in the early morning, wearing an N95 mask, and avoiding high-traffic areas.
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