​​Don’t Let Poor Air Quality Derail Your Fitness Journey!

s a marathon runner and fitness enthusiast, I've been watching the AQI levels in our major cities with growing concern. Delhi recently hit alarming levels of 400+, while Mumbai, Bangalore, and other metros too are experiencing fairly poor air quality. But should that stop us from staying active? Absolutely not! Trust me, as someone who loves the outdoors for runs, rides, and all things social, I understand the struggle. But here's the thing, when AQI levels cross 150, it's like smoking multiple cigarettes during your workout. Not exactly what we're aiming for with our fitness goals, right? 

Let's talk about something that should be high on the radar right now, your lung health. During high AQI periods, indoor workouts can be a fair alternative to maintaining fitness and building respiratory strength. Here's why it matters:

• Regular exercise enhances lung capacity
• Controlled breathing exercises strengthen respiratory muscles
• Better lung strength helps filter pollutants more effectively
• Strong respiratory system = better defense against air pollution

Think of it like training for a marathon, you don't start with the full distance. Similarly, building lung strength through indoor workouts helps your body cope better with poor air quality when you have to and need to step out.

Here Are A Few Smart Indoor Workout Alternatives 

HIIT (Low-Impact Version)

Start with 20 seconds of activity and 40 seconds rest, then gradually increase as comfortable and aim to reverse it to 40 seconds of activity and 20 seconds rest:

• Marching in place. The more experienced and energetic can increase the pace of marching until it becomes knee-high. 
• Standing mountain climbers: The pace or intensity can also be altered here for the more experienced and highly active.
• Rest for 1-2 minutes between sets.
• Start with 3 sets and build up gradually.

Remember: It's about consistency, not intensity. Do listen to your body, cannot emphasize this enough and adjust the pace accordingly.

Strength Training for Stability

Using light weights (0.5-1 kg water bottles) - here, too, as you gain experience and confidence, weights can be increased, trust me, you’ll soon want your own and not go to the nearest gym:

• Wall push-ups (safer than floor push-ups) are suitable for beginners and strengthen the upper body. 
• Seated chair exercises:
  • Leg raises—trust me, you’ll want your own ankle weights here soon. They will strengthen the quadriceps, one of the important muscles for walking, jogging, and running.
  • Arm circles - strengthen the upper body. 
  • Seated leg marches strengthen the quads and glutes, two important muscle groups for walks/jogs and runs. 
• Standing exercises using chair support: All these will keep important muscles in the legs strong so you can get injury-free jogs and runs. 
  • Calf raises - Strengthens the calves, which act as one of the first shock absorbers for any leg activity.  
  • Side leg raises -  improves balance, hip strength, and mobility, making moving around, walking, and climbing stairs easier.

Breathing Exercises

Practice these seated in a comfortable chair:

• Simple Pranayama:
  • Start with 2-3 minutes
  • Basic breath awareness
  • Gentle Anulom Vilom (alternate nostril breathing)
• Modified Box Breathing helps lower stress and calms the mind
  • Inhale for 3 counts
  • Hold for 2 counts
  • Exhale for 4 counts
  • Rest for 2 counts
• Pursed Lip Breathing: relieves shortness of breath, releases stale air and helps you breathe out more slowly, making breathing easier and less strained.
  • Inhale through nose for 2 counts
  • Exhale through pursed lips for 4 counts
• Diaphragmatic Breathing helps you relax, lowers your heart rate, and improves oxygen flow.
  • Place hand on the belly
  • Focus on gentle belly movement Only. While inhaling, the belly should come out inflated, and while exhaling, the belly goes in. The chest doesn’t move. 
  • Practice for 3-5 minutes

Remember: Start slowly, progress gradually, and celebrate small improvements. Plus, it is important to create the right environment for your indoor workout. Keep your exercise space well-ventilated with an air purifier if possible, and remember to close windows during peak pollution hours (typically 8-10 AM and 5-7 PM). Time your workouts smartly, early mornings are better to get an early start on. And don't forget the basics - keep water handy, as indoor workouts can be surprisingly sweaty. A small fan in your workout corner, too, can help maintain good air circulation while you exercise.

Pro Tip: Consider doing these exercises while watching your favorite TV show or listening to music. Making it enjoyable is critical to maintaining consistency.

While we hope for cleaner air soon, let's not let external factors derail our fitness journey. After all, fitness isn't just about physical health—it's about building resilience, adaptability, and maintaining a positive mindset despite challenges. Think of it as preparation for better days ahead. When the air quality improves, you'll be stronger and better prepared for outdoor challenges. Keep moving, keep smiling, and remember—your body deserves to stay active, rain, shine, or smog.

As we say in the marathon world , it's not about the destination; it's about keeping the momentum going, one step at a time. For more such tips, drop us a "Hello" on WhatsApp at +918010826670

Article written by Ashwini Kapila, a retired banker who has served in the financial services sector spanning more than 28 years.