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FE Exclusive | Morning is the worst time for outdoor exercise: Ex-AIIMS director Guleria on Delhi Pollution

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  Published in Health and Fitness on Wednesday, November 5th 2025 at 4:36 GMT by The Financial Express

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Morning Air in Delhi: The Worst Time for Outdoor Exercise, Warns AIIMS Director

Delhi’s sky has long been a barometer of the city’s environmental woes, but new research from the All India Institute of Medical Sciences (AIIMS) is turning the spotlight on a specific time of day that may be turning a common health habit into a potential risk. Dr. G. S. Guleria, Director of AIIMS and a prominent public‑health expert, has recently released findings that the early‑morning window – roughly between 6 a.m. and 8 a.m. – is the most hazardous period for anyone considering outdoor exercise.

The Study and Its Methodology

The research, carried out in collaboration with the Central Pollution Control Board (CPCB) and Delhi’s Pollution Control Committee, involved continuous monitoring of particulate matter levels (PM₂.₅ and PM₁₀) across ten representative locations in the National Capital Region. Data were collected over a 12‑month period to account for seasonal variations, and the researchers used high‑precision air quality sensors that transmit real‑time information to a central database.

“Morning pollution spikes are not a new observation, but the magnitude and consistency of the increase in particulate matter during the pre‑dawn and dawn hours were striking,” Dr. Guleria explained. The team cross‑referenced the particulate readings with the Air Quality Index (AQI) values released daily by the Ministry of Environment and the Ministry of Health and Family Welfare. By correlating these readings with health‑related incidents—such as emergency room admissions for asthma and cardiovascular events—researchers could quantify the risk associated with exercising outdoors during these peak times.

Key Findings

• Peak Particulate Levels: The study found that PM₂.₅ concentrations often exceeded 250 µg/m³ and PM₁₀ surpassed 400 µg/m³ between 6 a.m. and 8 a.m., well above the WHO’s recommended safe threshold of 25 µg/m³ for PM₂.₅ and 50 µg/m³ for PM₁₀ over 24 hours.
• Higher Health Incidences: The spike in pollutants coincided with a 15 % rise in ambulance arrivals for breathing‑related emergencies and a 9 % increase in heart‑related complications during those hours, compared to other times of the day.
• Vulnerable Populations: Children, the elderly, and individuals with pre‑existing respiratory or cardiovascular conditions were particularly affected. In the same time window, the rate of reported asthma attacks rose by nearly 20 %.

The researchers also compared AQI readings from the CPCB’s monitoring stations with the National Ambient Air Quality Standards (NAAQS) and found that, during these morning hours, Delhi’s AQI frequently crossed the “Hazardous” category (AQI ≥ 301), indicating a high risk to public health.

Implications for the General Public

The findings have immediate implications for everyday activities, especially for those who incorporate jogging, cycling, or walking into their morning routines. Dr. Guleria cautioned, “While physical activity is essential for health, exercising in the polluted air of early morning Delhi may negate the benefits and, in some cases, be detrimental.”

• Mask Usage: The study underscores the limited protective effect of standard surgical masks against fine particulate matter. Cloth masks offer marginal improvement, and only N95 respirators (which filter at least 95 % of airborne particles) can provide meaningful protection for vigorous outdoor activity.
• Indoor Alternatives: Gyms, home‑based workout programs, or indoor tracks can mitigate exposure. However, indoor air quality must also be considered, especially in older buildings where ventilation may be insufficient.
• Timing Adjustments: If outdoor exercise is preferred, scheduling sessions after 11 a.m. or between 3 p.m. and 5 p.m. can significantly reduce pollutant exposure. These times generally show lower PM concentrations and better AQI readings.

Policy and Monitoring Enhancements

The research team also recommended systemic changes. They suggested that Delhi’s municipal authorities consider expanding real‑time air quality monitoring to cover more micro‑environments—such as traffic corridors, construction sites, and industrial zones—so that commuters receive localized advisories.

The study references the Ministry of Environment’s “Air Quality Management System” (AQMS), which was designed to provide city‑wide AQI data through official portals. By integrating the AQMS with a mobile application that sends push notifications based on user-defined thresholds, residents could receive personalized alerts about safe outdoor times.

Additionally, the researchers called for stricter enforcement of the Motor Vehicle (Emission) Regulations and better adherence to the Clean Air Act’s provisions regarding industrial emissions. “Regulatory measures alone won’t suffice; we need public awareness and behavioral adaptation,” Dr. Guleria noted.

A Broader Context: Delhi’s Air Quality Landscape

Delhi’s chronic air‑quality problem is a complex mosaic of vehicular pollution, coal‑based heating, construction dust, and trans‑boundary smoke from neighboring states. According to the CPCB’s annual report, vehicular traffic alone accounts for roughly 30 % of Delhi’s PM₂.₅ load, while residential heating and industry contribute another 25 %. During the winter months, temperature inversions trap pollutants near the ground, exacerbating health risks.

Internationally, similar patterns have been observed. For instance, a study published in Environmental Research highlighted that many megacities experience “morning pollution peaks” due to rush‑hour traffic and industrial activities that are most active before dawn. The WHO’s Global Ambient Air Quality Guidelines emphasize the importance of reducing exposure, especially for vulnerable groups.

Conclusion: A Call to Reevaluate Routine

Dr. Guleria’s study offers a sobering reminder that even well‑meaning habits can have unintended consequences when environmental conditions are unfavorable. For Delhi residents who routinely lace up their sneakers at sunrise, the advice is clear: assess the air quality before heading out, consider indoor alternatives, or shift your workout window to times when the city’s air is less polluted. By aligning personal health practices with environmental realities, individuals can preserve the benefits of physical activity while minimizing the risks posed by Delhi’s notorious smog.

For more detailed data on Delhi’s air quality, the CPCB’s real‑time monitoring portal (https://cpcb.gov.in) and the Ministry of Health and Family Welfare’s daily AQI updates (https://www.mohfw.gov.in/air-quality) provide up‑to‑date information that can help residents make informed decisions.