Even Exercise Can’t Save You: Study Says Air Pollution Is Erasing the Health Benefits of Working Out

Exercising and workouts are considered to be among the best ways to take care of your health. While you may think lacing up your sneakers can help you keep fit and live long, that’s not what the reality

is. Exposure to pollution and toxic air significantly reduces the effectiveness of exercise, according to a new study led by an international team that included scientists from University College London. The research, funded by Taiwan's National Science and Technology Council, Taichung Veterans General Hospital, and National Chung Hsing University, found that those who live in heavily polluted areas saw a much smaller drop in their risk of death from any cause, which includes cancer and heart disease.

What does the study say?

The research, published in the journal BMC Medicine, analysed data from more than 1.5 million adults tracked for more than ten years across the UK, Taiwan, China, Denmark, and the United States. According to researchers, the analysis showed that all the benefits of exercise significantly dropped once annual particulate matter or PM2.5 levels hit 25 μg/m³, which is a threshold above which more than 45 per cent of the world’s population currently lives. “Our findings emphasize that exercise remains beneficial even in polluted environments. However, improving air quality can greatly enhance these health gains,” said Professor Po-Wen Ku of National Chung Hsing University, Taiwan. Those who exercise at least 2.5 hours every week have a 30 per cent lower risk of death compared with those who are less active. However, in areas where PM2.5 pollution surpasses 25 μg/m³, even highly active people can see their exercise-related protection reduced to just 12-15 per cent. And when the PM2.5 levels exceed 35 μg/m³, the benefits of workouts – especially against deadly diseases like cancer, diminish significantly - affecting areas where 36 per cent of the global population lives – including India. While this data comes from high-income countries, researchers believe that the findings may not fully reflect low-income regions with PM2.5 above 50 μg/m³, along with other important factors like indoor air quality and diet.

How does it affect countries like India?

India has been reeling under the drastic effects of air pollution for several years, especially during the winter, when PM 2.5 is at its highest. Vehicular traffic, along with farm fires and construction activities, contributes to air pollution with chemicals, gases, dust, and smoke, making it difficult for people to breathe. Doctors have repeatedly warned against exercising outdoors – especially during the time when pollution levels in most north Indian cities, like New Delhi, hit the roof – mornings and evenings. According to experts, peak time pollutants – along with the combination of deep breathing during exercise and high concentrations of toxins lead to a much greater intake of harmful particles like PM2.5 and PM10 into your lungs. This happens due to a phenomenon known as temperature inversion, where cool, stagnant air traps pollutants close to the ground. During exercise, the increased oxygen demand forces you to breathe faster and deeper, pulling these pollutants deeper into your airways, which can cause immediate irritation and long-term health problems.