How to beat the haze??

Opt for indoor exercises to keep fit should the air quality worsen

SO THE haze is back, and you are advised to stay indoors. Exercising outdoors increases the uptake of airborne contaminants and may harm you. According to Dr Steve Yang, a specialist in respiratory medicine at Raffles Hospital, the amount of particulate matter deposited in the respiratory tract during exercise can be about five times more than when the body is at rest. This may impair oxygen intake through the lungs, thereby affecting the cardiovascular system.

Exercising indoors is safer as, typically, only 10 to 15 per cent of outdoor air pollutants can infiltrate an enclosed building, said Associate Professor Rajasekhar Bala, from the National University of Singapore’s division of environmental science and engineering. As a guide, it may be fine to exercise outdoors when the PSI is below 100. Said Dr Teh Kong Chuan, a senior consultant in the Sports Medicine Centre at Khoo Teck Puat Hospital: “Beyond 100, it may be advisable to exercise indoors, or to exercise at lower intensity for shorter periods of time (say, 15-30 minutes at 60 per cent of maximum heart rate).

“It is normally not advisable to exercise outdoors when the PSI exceeds 150.” The medical experts, however, feel these values are just a guide. Said Dr Kelvin Chew, a consultant sports physician at Changi Sports Medicine Centre: “The ability to tolerate exercising in polluted air varies from person to person. “Most people would experience sneezing, running nose, eye irritation, dry throat or dry cough from the pollutants. “If these symptoms occur, you should cut back on outdoor activities or exercise indoors.”

Apart from those with chronic respiratory diseases or asthma, children and diabetic patients should take more care because of their weaker body resistance. The same goes for those with an acute lower respiratory tract infection like pneumonia, and elderly people with pre-existing heart or lung conditions. Still, that is no reason to sit back and put your feet up. There are indoor exercises to keep you fit.

Depending on what your outdoor regimen is, there are ways to get a similar workout indoors. Said personal trainer and Gold’s Gym owner Chung Tze Khit: “The important thing is to make it suit your outdoor routine, and have the same energy contribution.”

Similar workout intensity Maintain your workout intensity by choosing a relevant option. For example, if you engage in sports like basketball or football, which involve a lot of sprints and stops, then indoor interval training can help keep up your cardio workout. Similarly, those who run outdoors can maintain their endurance by running on the treadmill.


Different exercises, same benefits 
You can also use this opportunity to do something different, but beneficial to your usual outdoor activity. Golfers who don’t run or sprint can hit the gym to work on their core muscles, which will help their game. Runners, too, can take this chance to work on their muscular strength. They can do weights, get on the bicycle, or rowing, machine; and give their knees a break from all the pounding.

Special fitness programmes
Some gyms may have special programmes during the period. Fitness First, for example, has its 30-minute Fitness Fix workout, that can help members hit their exercise goal in a shorter time. The workout is prepared daily to suit the needs of each member and fitness level; and covers cardiovascular workouts, strength
training, core workouts, balance and flexibility training.

Working out in the living room
Outdoor-exercise types will probably not own gym memberships, nor have access to exercise machines, but they can still get a workout in their living room. Burpees, planks, star jumps, push-ups, sit-ups, or a circuit training with about 10 different exercises are recommended exercises that require no equipment, but can give you an equally good workout as your usual regimen.