South African per capita emissions are higher than those of China and India and exceeds the global average.
Emission intensity (emissions per GDP) is also high compared with most developed and developing countries. Reliance on coal energy sources and energy-intensive industries (such as mining, iron and steel, aluminium, ferrochrome and chemicals) are the main reason behind South Africa’s high emissions profile, according to UN stats.
“In hot summer months, levels of pollutants such as ozone and soot rise,” says Frank Adams, assistant professor of pulmonary disease at the New York University School of Medicine. “Pollutants give you a kind of sunburn on your throat, lungs and bronchial lining that can inflame them and trigger eye irritation, shortness of breath, wheezing, a dry cough or scratchy throat.” Those with asthma, bronchitis, and emphysema are at higher risk and can experience chest tightening and lightheadedness.
You don’t have to banish outdoor cycling, running or tennis-ball whacking, though. A little planning can go a long way in protecting your body from pollution’s harm. Follow these simple tips from the medical experts to smog-proof your workout.
Plan a healthier route:While vigorously exercising, you’re breathing in about 5 to 10 times more air, and because you’re breathing harder and air is moving faster, not only oxygen but also the pollutants floating in the air reach deeper into your lungs. Avoid cycling, running and skating on heavily trafficked roads where exhaust fumes are at highest levels.
Schedule for safety: Ground-level ozone forms when heat and sunlight react chemically with vehicle emissions with more heat equaling more ozone. Steer clear of outdoor exercise during peak ozone-generating hours–from 11a.m. to 3p.m.
Shorten your exercise session: If you normally cycle for an hour, cut back to 45 minutes. If you run for 45 minutes, trim it down to 30. Instead of logging longer workouts a few times a week do shorter bursts of exercise more often to limit the amount of time you’re exposed to pollutants each time you work out.
Ease the pace: When you breathe in through your nostrils, you’re taking advantage of your body’s natural air filter. The cilia in your nose trap some harmful particles and prevent them from reaching your lungs. But because the small, sharp turns of the nasal passages offer resistance to airflow, the natural tendency for exercisers is to breathe through the mouth. Don’t aim to beat your best time when the air is smoggy. Slow your speed to a light jog or ride and try to breathe through your nose for at least part of your workout.
Work out indoors: If air quality reaches risky levels or if you have asthma, bronchitis or emphysema, you may be better off working out in the air-conditioned indoors.
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