Air pollution is becoming increasingly severe, with frequent smoggy weather. For people who are accustomed to exercising by running every day, smog has a significant impact on their health. So let's take a look at the hazards of running in smoggy weather.
Lung damage
The respiratory system is most affected by smog. Once sulfur dioxide and ammonia in smog are inhaled into the body, they enter the lungs through the airways and damage the lungs, obstructing normal gas exchange between the lungs, leading to asthma, lung cancer, and other health issues.
Inducing rhinitis
When running in smoggy weather, the nasal cavity inhales a large amount of dust, particles, and pollutants. Once inhaled into the nasal cavity, they irritate and damage the nasal mucosa, causing dryness and reducing the defense ability of the nasal mucosa, leading to rhinitis, sinusitis, and nasal mucosal inflammation.
Accelerating vascular sclerosis
The pollutants inhaled during running in smog significantly harm the endothelium of blood vessels. Smog contains a large amount of dust, pathogenic microorganisms, etc. When these sources of pollution enter the bloodstream through the respiratory system, they gradually damage the endothelial cells of blood vessels, accelerating the formation of atherosclerosis.
Inducing vascular spasms
When running in cold and humid smoggy air, the cold air is inhaled into the body, and the blood vessels cannot adapt to the sudden cold stimulation, causing them to narrow and inducing vascular spasms.
Inducing high blood pressure
Running in smoggy weather not only induces cardiovascular and cerebrovascular diseases due to low temperatures but also due to low air pressure and the gloomy atmosphere, it can cause suppressed, restless and anxious emotions, leading to increased blood pressure in middle-aged and elderly people.
How to exercise in smoggy weather
Choose a suitable location
If you are in a city with a relatively low level of smog pollution, try to choose a location with lush trees. Forests are rich in negative oxygen ions and have sufficient oxygen, resulting in lower smog levels and being more conducive to aerobic exercises like running. If you are in a city with heavy smog pollution, you can only choose to run on an indoor treadmill and ensure smooth airflow.
Choose the right time
It is best to choose a time after sunrise when the air temperature is higher in the morning. Harmful gases and particles near the ground are relatively more concentrated. After the sun rises, there is atmospheric convection, and the polluted air gradually disperses into the upper atmosphere, reducing its harm to the human body. Additionally, the smog gradually dissipates after sunrise, improving visibility and ensuring personal safety when running outdoors.
Moderate running intensity
Even if you choose a location with lush trees, it is still difficult to avoid a small amount of smog in the air. In such cases, it is recommended to choose a jogging pace. High-intensity running requires a large amount of oxygen inhalation, which inevitably increases the amount of smog inhaled. When running, we can try to maintain breathing through the nasal cavity to reduce the inhalation of smog.
