After the COVID-19 pandemic, people’s habits have changed, and exercise has become a popular activity. However, during hot weather and high pm 2.5 pollution, outdoor exercise can cause health risks, especially if the body cannot adapt to extreme temperatures and air pollution.

Air Quality Index (AQI)

AQI is a simplified way to report air quality, helping the public understand air pollution levels in different areas and their impact on health.

AQI Levels and Exercise Recommendations:

• 0-60: Safe for outdoor exercise.
• 60-100: Exercise is possible but should be less frequent.
• 100-150: Indoor exercise or swimming in the enclosed pool.
• Above 150: Indoor exercise should be done with an air purifier.

Precautions for Exercising in High  pm 2.5 Conditions

1. Check Air Quality Before Exercising

• If levels exceed 37.5 µg/m³, avoid outdoor exercise.
• If levels exceed 75 µg/m³, avoid all outdoor activities.

2. Choose the Right Location and Time

• Location: Opt for indoor spaces with controlled air quality, such as gyms or at home.
• Time: Avoid exercising in extreme heat; early mornings or evenings are preferable.

3. Pre-Exercise Preparation

• Warm up before exercise to prepare your body.

4. During Exercise Care

• Stay Hydrated: Drink water every 20 minutes to prevent dehydration.
• Monitor Symptoms: If you experience difficulty breathing or dizziness, stop immediately.

5. Avoid Wearing a Mask While Exercising

• Wearing a mask during exercise can strain the cardiovascular system and may be dangerous. It’s better to exercise in a well-ventilated indoor space.

Recommendations from the Ministry of Public Health

During periods of high pm 2.5 pollution, the Ministry of Public Health suggests following the “1 Check, 3 Changes, 1 Assessment” guideline:

• Check: Monitor air quality before exercising.
• Change: Adjust the time, location, and type of exercise. Do the indoor workouts in the afternoon or evening instead of outdoor activities.
• Assessment: Evaluate your condition before and during exercise. If you experience unusual symptoms, stop immediately.

Exercising in hot weather with high pm2.5 pollution requires caution and preparation to protect yourself from air pollution and extreme temperatures. Taking care of yourself and your loved ones is essential.

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Sources:

1. Exercising in PM2.5 Pollution: ch9airport.com
2. Warnings on Exercising During High Pollution: thaigov.go.th
3. Air Ventilation Trends: ozone.tmd.go.th
4. PM2.5 Pollution Expected to Rise: hfocus.org
5. Public Health Department Advises Avoiding Outdoor Exercise: anamai.moph.go.th