As a university student, I spend a lot of time sitting in lectures or studying in the library. Recently, I challenged myself to get at least 8,000 steps a day, which led me to walking and running more. I love being active, but I soon started feeling groggy and having headaches. It was hard to breathe during and after my walks and runs, and I soon realised it wasn’t because I was unfit.

This made me think about something we learned in a lecture last year: particulate matter. You might have never heard of it before, and neither had I. The lecture opened my eyes to how much our modern lives can be detrimental to our health.

Particulate Matter (PM) is a mixture of tiny solid particles and liquid droplets in the air. For a deeper dive into what particulate matter is. Check out my other blog post, “Air Pollution, Human Health and Ways to Increase Air Quality”.

I connected the dots and realised the high concentration of PM on my usual walking routes was making me feel unwell. So, I decided to make two simple changes. The result was a noticeable improvement in how I felt both during my walks and throughout the day.

How to Improve Your Walk by Changing Where and When

Changing My “Where”: Escaping the Urban Haze

The first thing I looked at was where I was walking. I was mostly walking down sidewalks next to busy streets with roundabouts and traffic lights. So, I simply changed my walking route. I started opting for quieter side streets. Using Google Maps to find nature trails, parks, and other green spaces in my neighbourhood.

I loved this change because I noticed a difference immediately. When I walked next to a busy road, the air was warmer, stuffier, and smelled bad. In comparison, the fresh air in green spaces smelled clean and cool.

Changing My “When”: Timing is Everything

I started timing my walks to avoid rush hour traffic, generally avoiding 8.30–9.00 am, 3.00–3.30 pm, and 5.00–5.30 pm. This significantly reduced the concentration of PM I was exposed to.

I also focused on walking early in the day, around sunrise, and later in the day, around sunset. The sky’s colours are beautiful at these times, and getting this kind of light helps to reset your circadian rhythm.

A study on  early morning light exposure found that participants had a higher percentage of time in bed actually sleeping. As well as fewer night time awakenings, and a reduced time to fall asleep. They also reported feeling less sleepy in the mornings. Additionally, sunset walks can signal to the brain that it’s time to start winding down for bed. Further helping your circadian rhythm.

Avoiding rush hour traffic and enjoying the gorgeous sunrises and sunsets made me feel energised. It’s also when the birds are out tweeting away, which makes me feel happy and connected to nature.

WAIQ: Your Guide to Healthier Walks

For an easy way to find out where and when the air pollution is good in your city, check out waiq.info. This website provides a real-time reading of air quality in different parts of your city. There are over 10,000 air quality stations around the world. The website also shows a scale at the bottom ranging from good air quality to hazardous air quality.

The Unexpected Health Dividends

Improved Respiratory Health

Reducing the air pollution you’re exposed to has many health benefits. Within weeks of changing where and when you walk, you can reduce shortness of breath and coughing. It also reduces absences from school and hospitalisations, as well as lowering the risk of premature births. The long-term benefits of improving your air quality include reducing cardiovascular illness and all-cause mortality.

Enhanced Energy and Mood

Studies show that walking in both rural and urban settings can lead to greater beneficial change. Especially for people with poor mental health. Walking in rural settings can improve mood and cognitive restoration.

A Holistic Approach to Wellness

I believe more people should be aware of environmental factors that can affect our health and how to reduce them. This is why I loved connecting the dots between my headaches and the amount of PM I was exposed to. It has improved my mental and physical health, and it can do the same for you!

Thank You for Reading!

I hope you found this informative. Use the Air Quality tool to find the best times for your walks to reduce your PM exposure. Remember, you don’t have to change your whole routine at once. Just try one small change today and let me and our community know how you feel in the comments below.

Georgia xoxo