Exercising Outdoors? Beware of PM2.5 and Ozone Risks
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Exercising Outdoors? Beware of PM2.5 and Ozone Risks

Air pollution poses hidden dangers to outdoor exercise—learn how PM2.5 and ozone impact health and how to stay safe.

Exercising Outdoors? Beware of PM2.5 and Ozone Risks

Exercise is an essential part of a healthy lifestyle, with many enjoying activities like running, cycling, or playing sports outdoors. However, rising air pollution—particularly fine particulate matter (PM2.5) and ozone (O₃)—poses a significant but often overlooked risk. Exercising in polluted environments can have serious long-term health effects.

Associate Professor Dr. Ekbordin Winijkul, Head of the Department of Water Resources and Environmental Engineering (WREE) at the School of Engineering and Technology (SET), Asian Institute of Technology (AIT), shares his insights and recommendations. He warns that PM2.5 and ozone are major air quality concerns affecting public health globally, including Thailand. Large cities and industrial zones experience more severe pollution, posing a silent but dangerous threat to human well-being, ecosystems, and the environment. Addressing this crisis requires collaboration at all levels—individual, community, regional, national, and international—through informed policies and collective action.

Thailand’s Air Pollution Crisis: A Growing Public Health Concern

Thailand has been grappling with severe air pollution, particularly high PM2.5 levels, which have significantly impacted public health and daily life. Scientific research confirms that exposure to air pollution can severely affect the respiratory and cardiovascular systems.

Certain groups are at higher risk, including children, the elderly, pregnant women, and individuals with pre-existing conditions. Raising awareness and promoting self-protection measures is crucial in mitigating health risks.

Exercising Outdoors? Beware of PM2.5 and Ozone Risks

Scientific Findings: PM2.5’s Harmful Effects on the Lungs and Body

A study by Bahri et al. (2022) highlights the dangers of exercising in environments where PM2.5 levels exceed safety limits. Individuals who exercised in PM2.5 concentrations above 80 micrograms per cubic meter for 14 weeks showed increased white blood cell counts, indicating inflammation. Moreover, their lung capacity (Forced Vital Capacity, FVC) failed to improve, suggesting prolonged exposure could lead to chronic respiratory diseases and even lung cancer.

Understanding PM2.5 and Ozone (O₃): What You Need to Know Before Exercising Outdoors

  • A 24-hour average PM2.5 level below 15 micrograms per cubic metre is considered low-risk (WHO guideline).
  • If the hourly PM2.5 level exceeds 25 micrograms per cubic metre, high-risk individuals should avoid outdoor exercise.
  • If the hourly PM2.5 level exceeds 50 micrograms per cubic metre, high-risk individuals should avoid outdoor exercise entirely, while the general public should reduce outdoor activity duration.
  • An 8-hour average O₃ level of 100 micrograms per cubic metre can cause respiratory irritation, particularly for those engaging in intense physical exercise.

Best Time to Exercise Safely Outdoors

Since air quality fluctuates throughout the day, checking real-time or hourly air pollution levels before exercising is essential.

  • Early Morning (05:00–08:00 AM): Air may feel fresh, but temperature inversions during morning and winter can cause accumulation of PM2.5close to the ground.
  • Midday (09:00–03:00 PM): Ozone levels peak due to strong sunlight, and the concentration may rise over the standard, especially in the summer afternoon.
  • Evening (04:00–07:00 PM): The temperature is more comfortable, but PM2.5 levels may be high near high-traffic areas.
Exercising Outdoors? Beware of PM2.5 and Ozone Risks

How to Exercise Safely Amidst Air Pollution

  1. Check air quality conditions using real-time monitoring apps or websites, such as Air4Thai.
  2. Wear a protective mask—if PM2.5 exceeds 50 micrograms per cubic meter, use an N95 mask.
  3. Opt for indoor workouts at gyms or locations with air filtration systems on high-pollution days.
  4. Reduce workout intensity when pollution levels are high to minimize inhalation of harmful pollutants.
  5. Pay attention to your body—if you experience irritation, nasal congestion, or breathing difficulties, stop immediately.

Regular exercise is vital for overall health, but ensuring safe workout conditions is just as important. Individuals can minimize risks and protect their well-being by considering air quality, timing, and location.

Staying informed and adapting to pollution levels allows us to exercise safely while promoting environmental responsibility.

"Good health starts with us, but safe health begins with protecting our environment."

Exercising Outdoors? Beware of PM2.5 and Ozone Risks
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