Experts have long linked the poor AQI around Diwali to an uptick in respiratory and cardiovascular problems. Given that there are fewer ways to control your exposure to polluted air (especially in Delhi), it can be all the more taxing to go out while ensuring your well-being. Recently, the capital experienced its worst air pollution with the AQI in Delhi slipping to 349, while some areas recorded a figure closer to 400. However, while the long list of concerns can lead to fear and panic, there are certain things you can do to protect your health. Steps like changing the way you spend time outdoors, exercising at home and wearing a mask over your mouth and nose can reduce your exposure to the poor AQI in Delhi even beyond the Diwali week, experts say.
While you could consider escaping Delhi’s poor AQI for a few days with these long offbeat road trips, here are some things you can do to protect yourself from the impact of hazardous air quality while here.
How poor AQI in Delhi impacts your health
According to the World Health Organization (WHO), 99 percent of the population is currently breathing air that exceeds the WHO’s guideline limits for pollutants. This is more prevalent among residents in low, and middle-income countries. Globally, indoor and outdoor air pollution is responsible for 7 million deaths.
Speaking to T+L Southeast Asia, Dr Pankaj Chhabra, Clinical Director, Respiratory & Sleep Medicine, Marengo Asia Hospitals, Faridabad explains how prolonged exposure to a highly polluted environment can negatively impact lung function and overall health.
- Irritation of the respiratory tract and lower airways.
- Complications such as asthma, bronchitis, and pneumonia.
- Immediate symptoms include irritation of the upper respiratory tract, eyes, nose, and throat, causing congestion and coughing.
- Susceptible individuals may develop bronchitis from high exposure.
- Long-term exposure to fine particulate matter increases the risk of noncommunicable diseases like stroke, heart disease, COPD, and cancer.
- Short-term exposure to high particulate matter can reduce lung function, cause respiratory infections, and aggravate asthma.
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How to minimise the effects of poor AQI in Delhi
While it can be hard to avoid travelling or venturing out, experts suggest arming yourself with precautionary measures can minimise potential risks.
- Excessive physical and outdoor activities: With the Diwali weekend approaching, it is advisable to limit or minimise outdoor activities, a few days before and after when pollution levels are the highest. If you must go outside, medical professionals suggest wearing a high-quality pollution mask like an N95 or N99. This is extremely important for those who have pre-existing respiratory or cardiovascular conditions.
- Driving: If you are travelling in or around Delhi NCR, chances are you will encounter poor visibility due to smog during early morning and evening. It is recommended that you avoid driving in open vehicles like bikes or auto rickshaws and opt for cab rides to minimise the risks associated with inhaling the polluted air.
- Construction activities: Avoid dust-generating construction activities or the burning of any fossil fuels that add to the already poor air quality in Delhi.
Tips for travelling in and around Delhi
From reducing the intensity of your outdoor activity to temporarily shifting your workout from the park to indoors, here are some ways to protect yourself when the AQI is poor in Delhi.
- Use the air quality index (AQI) as a guide: Visit Accuweather or similar weather forecasting websites to keep track of the AQI score. If possible schedule any non-urgent or leisure outdoor time outside the peak hours when the air quality is relatively better.
- Consider wearing a mask: A basic but effective way to control the air you are breathing is by wearing masks equivalent to N95, KN95, and FFP2, designed to filter air and trap particulate matter.
- Reduce the time you spend outdoors: According to Dr Chhabra, on days when the AQI score is peaking, “Walking should be avoided by the roadside and those who want to venture out during the morning can opt for park [or green spaces] to avoid excessive smoke inhalation.”
- Keep your car windows closed while driving: Planning a shopping trip before the big Diwali celebration or travelling within Delhi to meet family and friends? Avoid opening the windows of your vehicle, primarily when you are in heavy traffic zones, and wear a mask if you want to let some air in.
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Hazardous AQI in Delhi: How to spend time indoors
During days when Delhi is experiencing poor AQI levels, you can do more indoor activities to avoid the outside air till things improve.
- Try to keep your indoor air healthy: While indoor purifiers have recently observed a surge in popularity — given their ability to track and score the quality of air — you can also try a mechanical HEPA air cleaner, vacuum regularly and ensure the living spaces are dust-free. It is also advised not to open any windows or ventilate your house when the AQI in Delhi is relatively poor.
- Build a make-shift gym: From yoga to pilates, build a home gym to meet your exercise needs. Need some extra motivation? Join a virtual exercise class or tune into YouTube to follow through with a new routine.
- Get into gardening: While the air purification from indoor plants is not significant, indoor plants can help keep the air clean and increase oxygen to a certain degree. If you plan to spend some time indoors during the festive week, taking some time out to pot some houseplants can be a great activity. Some popular plants that you can choose from include spider plant, snake plant, bonsai, moon cactus and more.
(Featured image credit: Markus Distelrath/Pexels)
Related | Significance Of Diwali And Its Sparkling Celebrations
The information in this article is accurate as of the date of publication.
FAQs (Frequently Asked Questions)
People with pre-existing respiratory or cardiovascular conditions, children, and the elderly should avoid going out when the AQI is poor, as it can exacerbate certain medical conditions.
Yes, poor AQI can impact indoor activities, especially if the house is not well-insulated or if the buildings lack air filtration systems.
Indoor gyms, fitness centres, yoga/pilates studios, and indoor swimming pools are popular indoor fitness options in Delhi.
While it is recommended that you always check the real-time AQI updates before venturing out, early morning or late evening typically offer relatively better air quality.
There are no indoor parks, but indoor greenhouses and spaces like botanical gardens (though mostly outdoor) can offer better air quality.
Use air purifiers, keep windows closed, and maintain plants that help purify the air to ensure cleaner indoor air during poor AQI days.
Yes, since such enclosed places, may have better air quality because of their air filtration systems.
Yes, some cafes and restaurants in Delhi are equipped with air purifiers to provide cleaner air.
Written By
Sneha Chakraborty
Sneha Chakraborty is a journalist and photographer covering how travel intersects with food, culture, ..Read More
