By Dr. Mahendra Kawedia, Consultant Pulmonologist, Inamdar Multispeciality Hospital, Pune

For millions of Indians, a morning walk is almost a ritual. We wake up early, put on our walking shoes and step outside, believing that the cool morning air is refreshing and good for our health. But during winter, particularly in polluted cities, that same morning walk may expose our lungs to conditions that make breathing more difficult.

Does this mean we should stop walking? Certainly not. The question is whether we are choosing the right time and environment for exercise.

Why can winter mornings be difficult for our lungs?

During colder months, a weather phenomenon called temperature inversion can trap pollutants close to the ground. Normally, warmer air near the surface rises, allowing pollutants to disperse. During an inversion, warmer air above cooler surface air restricts this movement, allowing pollution to accumulate. This means the air at 6 am may not necessarily be cleaner than the air later in the day. Fine particulate matter, especially PM2.5, is particularly concerning. These particles can reach deep into the lungs, triggering inflammation and aggravating respiratory conditions.

Cold, dry air presents another challenge. It can cause the airways to narrow, particularly in people with asthma or exercise-induced bronchoconstriction. Symptoms may include coughing, wheezing, chest tightness and breathlessness.

Does exercising increase pollution exposure?

When we exercise, our breathing becomes faster and deeper. We inhale more air every minute, increasing the amount of pollution entering our respiratory system. While physical activity offers substantial health benefits, exercising in heavily polluted environments can increase exposure to harmful particles. This is particularly important for people with asthma, chronic obstructive pulmonary disease (COPD), heart disease and older adults. Even healthy individuals may experience throat irritation, coughing or breathing discomfort when pollution levels are high.

Should you change your walking time?

Instead of following a fixed schedule, check the local Air Quality Index (AQI) before stepping outside. India’s Central Pollution Control Board classifies AQI between 101 and 200 as moderate, 201–300 as poor, 301–400 as very poor and 401–500 as severe. People with respiratory conditions should limit prolonged outdoor exertion when pollution increases, particularly when AQI crosses 200. Even healthy adults should reduce strenuous outdoor exercise when air quality is poor. Walking later in the morning or during the afternoon may sometimes offer better conditions, but this is not guaranteed. Pollution levels vary with traffic, weather and local conditions. Checking current air quality is more reliable than assuming a particular hour is safe.

How can you protect your lungs?

Choose walking routes away from busy roads, construction sites and areas where waste is burned. Parks may offer better walking environments, although greenery cannot eliminate pollution exposure. Begin with a gentle warm-up. In cold weather, breathing through your nose and covering your mouth and nose with a scarf can help warm and humidify inhaled air. People with asthma should carry their prescribed reliever inhaler and follow their doctor’s treatment plan. A scarf does not filter fine pollutants, and masks should not replace avoiding heavily polluted environments. On days when air quality is very poor, indoor walking, cycling or light exercise in a cleaner environment are sensible alternatives.

When should you seek medical advice?

Persistent coughing, wheezing or unusual breathlessness during exercise should never be dismissed as simply being unfit. Stop exercising if these symptoms develop. Seek medical assessment if they persist or recur. Severe breathlessness or chest pain requires urgent medical attention. The goal is not to abandon exercise but to make it safer. A morning walk should improve your health, not increase your exposure to harmful air. Sometimes, changing when and where you walk can make all the difference.