Is outdoor exercise really good at the moment of smog?


The body is getting heavier and heavier, and I don't understand the limits and pleasure of outdoor sports more and more, but I still remember that when I was a child, carrying a schoolbag in the early morning, running on the way to school, the cool morning breeze from the poplar trees on both sides of the path would smooth the heat in the chest during exercise, when the footsteps were brisk, the mind was clear, as if there was a wind supporting you forward, such a running state I believe no one will refuse.

In a good environment, people will feel physically and mentally comfortable, while outdoor sports against the smog will feel physically and mentally exhausted with every step. This is because during strenuous exercise, breathing will deepen, harmful substances will be more easily inhaled, enter the human bloodstream, and cause chronic threats; In addition, hazy weather can also affect our mood.

For most people, while exercising in smoggy weather does not cause significant health problems for a short time, the toxic particles of smog can trigger inflammation when inhaled for a long time, or directly increase the incidence of pneumonia, stroke and heart disease.

Therefore, in long-distance running, the organizer will recommend that runners run and breathe through the nose, because particles larger than 10 microns, nose hair can block 95%, but for PM2.5, nose hair is unstoppable, and people in long-distance running, basically can not only breathe through the nose.

But that's not to say that sports running isn't good during smog.

In a 2012 test on rats at the University of São Paulo, two groups of rats were placed in a weapons-contaminated environment over the course of a month, one of which exercised and the other without. The results showed that the group of mice that exercised were found to be resistant to pneumonia caused by pollution, while the rats that did not exercise had worse pneumonia.

Studies have shown that long-term aerobic exercise can help the rat body produce antioxidants, thereby reducing the negative reaction of pollution.

Therefore, poor air is not an excuse not to exercise.

Of course, this does not mean that we don't have to think about air pollution when exercising outdoors, after all, we always exercise for health. Therefore, when doing outdoor sports, it is also necessary to choose the right time.

If the weather is clear and the air is clear, of course, it is a good time to exercise outdoors, but also pay attention to the weather forecast, and go out and exercise when the PM2.5 is less than 100μg/m3. In addition, try to avoid places with heavy traffic, choose the direction of downwind when exercising can also avoid the inhalation of harmful substances, and breathe more through the nose when running, you can also consider using a professional sports mask.

There may be a thousand reasons not to go to the gym, but if the single PM2.5 index is bursting, and you are used to exercising every day, indoor exercise is also a good choice, but it should be noted that you must do a good job of ventilation measures.

In fact, more and more gyms and clubs are beginning to pay attention to this, replacing the traditional ventilation and exhaust fan with a more comfortable fresh air system, which can not only provide fresh oxygen-rich clean air for indoor real-time, but also discharge the indoor sweat smell, equipment formaldehyde smell, etc. outdoors, becoming cost-effective, functional, and efficient indoor ventilation equipment.