Wildfire Season: Understanding the New Reality
Wildfire season in Canada has become more frequent, intense, and longer every year. The impact goes far beyond the fires, with smoke traveling thousands of kilometers and affecting the health of millions of people. According to the World Health Organization (WHO), in 2019, 4.2 million premature deaths were related to outdoor air pollution. In 2023, over 17 million hectares burned, making it the largest year in recorded history and underscoring the scale of this growing problem. Wildfire smoke contains harmful gases and tiny particles, which pose serious health risks
The long-term benefits of exercise play an important role in preventing and managing chronic diseases; however, there are lots of questions about whether it is safe to spend time or exercise outdoors during smoky conditions. In recent summers, there are days when air pollution can be dangerous and can increase your health risks but, it’s important to understand how to minimize exposure while you continue to get the long-term benefits of exercise even when smoke is prevalent in the skies.
Health Risks of Wildfire Smoke
Fine particulate matter (PM2.5), is one of the greatest air pollutants causing primary health hazards from wildfire smoke. According to Health Canada, these 2.5 micrometers particles (not visible to the human eye) are mixed with other pollutants that can penetrate the lungs, and have been linked to respiratory symptoms such as wheezing, cough, shortness of breath, or even the worsening of asthma or COPD, and cardiovascular concerns such as palpitations. No safe level has been firmly identified for some components of air pollution, making air quality an important factor to consider during smoky days especially for children, older adults, pregnant individuals, and people with chronic heart or lung conditions.
Monitoring and Planning: How to safely remain active using Air Quality Indices
Before heading outdoors, especially to exercise, check your local Air Quality Health Index (AQHI). In Canada, this index helps you plan activity based on current health risks from air pollution. During wildfires, AQHI-Plus is a better source, as it focuses on PM2.5 concentration rather than all pollution factors. As a general guide:
- AQHI 1–3 (Low risk): Outdoor exercise is usually safe.
- AQHI 4–6 (Moderate risk): Sensitive groups should reduce or reschedule outdoor activity. General public should continue usual outdoor exercise unless experiencing respiratory symptoms.
- AQHI 7+ (High/very high): All groups should reduce or reschedule outdoor strenuous activities. Move indoors if possible, particularly if you experience symptoms like coughing, wheezing, or chest discomfort.
For individuals with asthma, COPD, or cardiac concerns, follow your health management plan and always keep reliever medications up to date and accessible.
7 Essential Tips for Exercising Safely in Poor Air Quality
During exercise, people can breathe around 10 times more compared to when at rest which can increase the inhaled air pollutant. So, here are a few tips to safely remain active:
- Time it Right: Exercise early in the morning when air quality is generally better, and choose routes away from heavy traffic or industrial areas.
- Hydrate: Stay well-hydrated because water helps your lungs stay moist, eases irritation, and supports natural defenses.
- Adapt Your Plan: Shorten or ease up on workouts if air quality worsens and monitor for breathing difficulties or chest symptoms.
- Listen to Your Body: Stop if you develop cough, wheezing, chest pain, shortness of breath, dizziness, or palpitations. Contact your care team if this happens.
- Move Indoors and Filter Air: Indoor exercise with HEPA filtration is highly effective. A striking example: using a high efficiency HEPA filter, you can reduce 50% of the smallest air particles.
- Creating a Safe Indoor Space: Keep windows closed, run a HEPA purifier (or DIY box-fan filter) during poor air quality periods.
- Mask when Needed: In high-pollution settings, a certified respirator (N95, KN95, FFP2) when not exercising can be considered to minimize exposure around potential outdoor activities. Make sure it fits well, and avoid cloth or surgical masks, which don’t protect against fine particles.
- Get Personalized Advice: Consult an Exercise Physiologist for a tailored exercise approach suited to air quality fluctuations and your health needs.
Beyond Particulates: Other Pollutants in Wildfire Smoke
Wildfires produce more than just PM2.5. Significant amounts of nitrogen oxides (NOx) and volatile organic compounds (VOCs) are also released. As wildfire smoke moves, these chemicals react in sunlight to form ground-level ozone. Elevated ozone can cause breathing problems and worsen heart conditions, sometimes in places far from the original fire.
Findings from a new UBC study[PG2] led by Dr. Michael Koehle, professor of sport and exercise medicine, suggest that rising ozone levels can have meaningful impacts on lung, cardiovascular health and performance. Findings from another recent study[PG3] in that same group suggest that it is safe to use bronchodilator medication during high ozone air pollution. This growing evidence underlines the importance of monitoring all air pollutants, not just particulate matter, and responding quickly to symptoms.
When to Seek Help
If you experience chest pain, severe breathlessness, wheezing, palpitations or low oxygen saturation during activity, contact your healthcare provider immediately. People with asthma, COPD, heart disease, or those who are pregnant should be especially proactive and consider a personalized plan for exercise and daily activity during days with severe high pollution. Don’t dismiss new or worsening reliance on medicines or declines in activity tolerance, even with all precautions in place. An Exercise Physiologist can help tailor an exercise plan suited to your health needs.
Your safety matters above all. By staying informed and prepared, you can take meaningful steps to protect your health during wildfire season.
