By Nitin Raghav, Fitness Coach & Entrepreneur
As India’s major cities continue to witness AQI levels rising into the “poor,” “very poor,” and even “severe” categories, air pollution has quietly transformed into a day-to-day health emergency. Breathing has become a conscious effort—and millions feel the impact without even realising it.
The biggest mistake people make is thinking poor air quality only affects the lungs,” says Nitin Raghav, Fitness Coach & Entrepreneur. “The truth is, bad air impacts everything—from hormones and immunity to sleep, energy, and long-term fitness performance.
Understanding AQI: What Those Numbers Really Mean
The Air Quality Index (AQI) measures harmful pollutants such as PM2.5, PM10, nitrogen dioxide, sulphur dioxide, ozone, and carbon monoxide.
• 0–50: Good
• 51–100: Satisfactory
• 101–200: Moderate
• 201–300: Poor
• 301–400: Very Poor
• 401–500: Severe
Once AQI goes above 200, the damage begins. Above 300, the health impact becomes immediate and measurable.
How Air Pollution Damages Your Health
1. Lungs & Breathing
Pollutants—especially PM2.5—are tiny enough to enter the bloodstream.
They cause:
• Chronic cough
• Breathlessness
• Asthma flare-ups
• Reduced lung capacity
• Higher risk of respiratory infections
2. Heart & Blood Circulation
Poor air quality increases inflammation, leading to:
• High blood pressure
• Chest discomfort
• Higher risk of heart attack and stroke
3. Brain & Mental Performance
Long exposure to polluted air can affect:
• Memory and concentration
• Mood stability
• Stress levels
• Cognitive function
4. Skin & Immunity
Toxins weaken the skin and immunity, causing:
• Acne and rashes
• Premature aging
• Low resistance to infections
5. Fitness & Workout Performance
For fitness enthusiasts, the impact is even more severe.
“Training outdoors on a bad-AQI day is equal to inhaling poison during your workout,” explains Nitin. “It increases inflammation, reduces stamina, lowers oxygen capacity, and slows down recovery.”
How to Protect Yourself: Practical Steps That Actually Work
1. Check AQI Before Stepping Out
If AQI is above 200, avoid outdoor cardio like running or cycling.
2. Wear N95/N99 Masks Outdoors
These block harmful fine particles such as PM2.5.
3. Improve Indoor Air Quality
• Use HEPA air purifiers
• Keep rooms ventilated during low pollution hours
• Avoid incense sticks, candles, and indoor smoking
4. Strengthen Your Lungs Naturally
• Diaphragmatic breathing
• Pranayama
• Steam inhalation
• Light morning walks only on good-AQI days
5. Eat Foods That Support Detox & Immunity
• Citrus fruits
• Turmeric + black pepper
• Ginger
• Tulsi
• Green tea
• Jaggery
6. Stay Hydrated
Water helps flush out pollutants and improves oxygen flow.
Long-Term Solutions India Needs
Air pollution requires collaboration between government, citizens, and industries:
• Reducing vehicle emissions
• Shifting to renewable energy
• Planting more trees
• Regulating factories
• Encouraging public transport
• Promoting cleaner fuels
The Final Word
Air pollution is no longer just an environmental concern—it is a daily health danger affecting lungs, heart, brain, skin, hormones, immunity, and overall fitness. Understanding AQI and taking small precautions can dramatically reduce long-term health risks.
“Your health is your first line of wealth,” says Nitin. “You can’t always control the air outside, but you can control how you protect your body from it.”
For diet and fitness related consulation, you can connect with Nitin on instagram @nitinraghav_