- By Bornika Das
- Tue, 16 Dec 2025 03:35 PM (IST)
- Source:JND
Winter Workout In Air Pollution: Delhi continues to be shrouded in dense smog and fog blankets the city, impacting visibility and daily life. On Tuesday morning, Delhi witnessed an Air Quality Index (AQI) at 377, which falls in the ‘very poor’category. Apart from the daily lifestyle struggle, what comes as a hindrance is exercise amid air pollution, especially in Delhi. Low temperatures in winter narrow the blood vessels, leading to higher blood pressure, which requires more work to stay warm. Clothes are worn in layers, which can restrict the blood flow, resulting in breathing difficulties. Also, the lack of humidity dries up joints, leading to cough during workout sessions.
As Delhi see peak air pollution and smog, the settling pollutants near the ground’s surface causes obstacle while doing exercises. The sensitive PM2.5 particles enter the lungs and bloodstream, triggering inflammation and a loss of breath as well. Furthermore, working out amid air pollution in Delhi can also cause health problems like asthma or cardiac issues. Here we’ll tell you what workouts feel harder in Delhi and tips to do exercises safely amid air pollution.
Why Winter Workouts Feel Harder?
Glycogen Stores
In cold winter air, especially during air pollution, people tap into limited glycogen stores faster than at low intensities, where fat fuels them. Higher reliance on carbs means quicker depletion, leading to the "bonk" or "hitting the wall," making workouts tougher and fuel running out rapidly.
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Lactic Acid
Above a certain intensity, blood lactate levels rise to show a higher workload. Lactate is a valuable fuel but its production acidifies the exercising muscles, causing the burn and faster fatigue from inefficiency. Thus, in winter, especially in places like Delhi, lactate rises earlier, which makes efforts feel harder with quicker burnout.
Muscle Fibres
Fatigue-resistant slow-twitch fibres for endurance activities such as easy running or skiing and fast-twitch fibres for explosive efforts such as sprints, which tire people quickly. Whereas in extreme cold, fast-twitch fibres are reserved for rapid, explosive activities like power lifting and sprints, which causes rapid fatigue and drains the energy soon.
Metabolic Rate
Basal metabolic rate increases during cold weather, which utilises more calories simply to exist. It also probably steals energy from the exercising muscles and cardiorespiratory system. This results in much more difficulty in maintaining intensity, adding to the overall perception of suffering in the cold.
Breathe
During winter workouts, people breathe harder. The cold air tightens airways in susceptible people, making the movement of hair tougher, leading to breathlessness. Higher ventilation also boosts moisture loss and causes dehydration.
Why Workout Feels Harder In Winter (Image Credits: Gemini AI)
Tips To Exercise Safely Amid Air Pollution
Layer Up And Slow Down
Layer your clothing to retain warmth from your muscles. Also, reduce the speed of movement to avoid sweating. These allow minimal breathing of damaging air pollutants during your physical activities.
Fuel Up Before Starting
Engage in activities that ensure well-fueled. Winter prefers cardio due to faster carb burning; however, don’t engage in cardio post 20-30 minutes. For extended activities, carry energy drinks for emergency situations and make sure your airflow isn't gaspy, sucking in more pollutants.
Staying Hydrated From The Beginning
The lack of humidity and immense dryness inhibit the sensation of thirst, thus increasing the rate of respiration. Thus, drinking plenty of water beforehand is essential for countering the effects of dehydration and the accumulation of pollutants within the respiratory passages.
Cover Your Mouth
Breathe through a buff or a scarf over your facer your face, which humidifies and prewarms your inhalations, thus reducing fluid loss and bronchoconstriction. Moreover, pollution particulates are also trapped by the buff and reduced by inhaling during exercise.
Omit High-Intensity Intervals
Do not engage in high-intensity intervals where there are tough sprints followed by active recovery while cooling, breathing heavily and sucking in pollutants. Rather, keep going at a steady rate for efficiency and minimising air exposure.