Is it safe to exercise outside in poor air quality?
July 27, 2026—Summer is a great season to reap the benefits of outdoor exercise. But it's also a peak time for air pollution and wildfire smoke—and that can do more harm than good.
Breathing polluted air can affect your lungs and overall health. During exercise, you also breathe faster and deeper, which means you may inhale more pollutants than you would if you weren't exerting yourself.
When pollution or wildfire smoke affects the air, it's important to be aware and take safety precautions.
Health risks of poor air quality
Even moderately poor air quality can affect your mile time and stamina, according to a recent review in Current Sports Medicine Reports. Exercising in smoky or polluted air can also increase your risk of:
- Higher heart rate and blood pressure.
- Reduced lung function.
- Increased inflammation.
- Worsening conditions like asthma.
- Heart attack.
- Cancer.
Some people are more sensitive to air pollution than others. Older adults, pregnant women, children, and those with heart or lung conditions should be extra careful.
Both pollution levels and time spent outside matter. Longer exposure can increase your risk, so you may need to adjust your workout routine to stay safe.
Tips to stay safe in poor air quality
Poor air quality doesn't mean you have to stop working out entirely. These tips from the American College of Sports Medicine, American Council on Exercise and other experts can help you stay active while protecting yourself.
Check the air quality index (AQI). Be aware of the AQI before going outside. If it's code red or higher, it's a good idea to take your workout inside. Go to AirNow.gov for updates.
Choose the right time. Try to exercise when the air is clearest. If air pollution in your area comes from traffic, that might be early morning. If afternoon winds tend to clear away wildfire smoke, evening might be better. Location matters too: If you can, stay away from high-traffic areas.
Move your workout indoors. On days when the air is unhealthy, exercise at home or at the gym instead.
Wear an N95 mask. If indoor exercise isn't an option, a well-fitting N95 mask can help protect your lungs.
Eat antioxidant-rich foods. Recent research shows that foods rich in vitamin C, vitamin E and beta-carotene may help protect your body from air pollution.
Sources
- American College of Sports Medicine. "Air Pollution Is Hurting Athletic Performance and Health—ACSM Honors Top Paper Offering Practical Solutions." https://acsm.org/air-pollution-hurting-athletic-performance-health-csmr.
- American Council on Exercise. "Strategies to Exercise Safely When Wildfire Smoke Fills the Air." https://www.acefitness.org/continuing-education/certified/february-2026/9057/strategies-to-exercise-safely-when-wildfire-smoke-fills-the-air.
- American Lung Association. "Four Things to Know About Air Quality and Exercising Outdoors." https://www.lung.org/blog/four-things-to-know-about-air-quality-and-exercise.
- Current Sports Medicine Reports. "Air Pollution and Its Effects on Sports and Exercise: A Narrative Review of Impacts and Mitigation Strategies." https://www.ovid.com/jnls/acsm-csmr/fulltext/10.1249/jsr.0000000000001241~air-pollution-and-its-effects-on-sports-and-exercise-a.