Fitness Amidst Smog: A Visiting Expert’s Reflection from Delhi NCR

 By V. Shubham, Guest Fitness Expert, Bengaluru

Recently, I had the opportunity to be contacted by the team at Vidya Lead Academy during my brief visit to Delhi NCR. I traveled from Bengaluru as a guest fitness expert and had the chance to visit several fitness centers, public parks, and also spend time at the iconic Jawaharlal Nehru Stadium. The enthusiasm for fitness among people here is inspiring, but at the same time, I could not ignore a harsh reality—the alarming air pollution levels.

As I prepare to return to Bengaluru later this week, I do so with mixed emotions. The air pollution in Delhi NCR is currently at its peak, and so are the raised voices demanding urgent solutions. Multi-agency responses are increasing, advisories are being issued, and restrictions are being placed. Yet, one sector that feels deeply impacted—though often silently—is the fitness and wellness industry.

Outdoor Fitness at Risk, Indoor Becoming a Necessity

Outdoor physical activities are now clearly at risk. Morning walkers, runners, athletes, trainers, and group workout enthusiasts are being forced to rethink their routines. The current pollution control advisory recommends staying indoors as much as possible. As a fitness professional, I see a major shift taking place—indoor workouts are now being viewed as a safer, less harmful option under such extreme conditions.

However, even indoor fitness is not completely immune. Poor ventilation and polluted indoor air can still affect breathing, stamina, and overall performance.

Listening to the Body Is the First Discipline

At this moment, I believe the most important message for people is this: listen to your body’s signals more cautiously than ever before. Symptoms like breathlessness, dizziness, chest tightness, unusual fatigue, burning eyes, or throat irritation should never be ignored.

High-intensity, high-cardiac workouts—especially under current air quality conditions—should be strictly avoided. This is not the time to push limits; it is the time to protect health.

Air Purifiers, Indoor Plants, and Smart Fitness Choices

While I do not actively promote air purifiers as a long-term solution, in present circumstances, they may still be better than breathing heavily polluted indoor air, especially in enclosed gyms or training studios.

A more sustainable and natural support system is the use of indoor plants, which help improve air quality and create a calmer exercise environment. Light stretching, yoga, breathing exercises, mobility training, and low-impact strength work can be safely practiced indoors.

The Way Forward

The pollution crisis is no longer just an environmental issue—it is now a public health emergency directly affecting physical activity, mental well-being, and lifestyle choices. The fitness community, policymakers, educators, and citizens must work together to adapt wisely.

As I leave Delhi NCR, my message is simple:

Fitness is not just about doing more—it is also about knowing when to slow down, protect yourself, and train smart.

I am thankful to Vidya Lead Academy for the opportunity to engage, observe, and reflect during this visit. I look forward to returning to Bengaluru this week with deeper insights and renewed responsibility as a fitness professional.