Air Pollution: What You Need to Know and What to Do Today

Air pollution doesn’t always smell or look bad, but it can harm your lungs, heart, and even your kids’ development. The World Health Organization links outdoor and indoor air pollution to millions of premature deaths worldwide each year. That’s not far-off news — it affects daily choices like when you exercise, how you cook, and whether you need an air purifier.

How to check and respond to air quality

Start by checking the Air Quality Index (AQI) before you head out. Use apps like AirNow, BreezoMeter, or your local government site. AQI gives a simple number and color so you can act fast: green is okay, yellow is moderate, and orange/red means you should limit outdoor activity. If AQI is unhealthy, skip long runs, choose indoor exercise, and avoid busy roads.

Know the main pollutants: PM2.5 (tiny particles), ozone (O3), nitrogen dioxide (NO2), and sulfur dioxide (SO2). PM2.5 is the one that penetrates deep into lungs and is linked to heart and lung disease. Ozone spikes on hot afternoons, so plan outdoor work for cooler parts of the day.

Practical steps to reduce exposure at home and outside

At home, reduce indoor pollution first. Use a portable HEPA filter in the room where you spend most time — they cut fine particles fast. Run exhaust fans when cooking and avoid frying on high heat without ventilation. Replace HVAC and portable filter cartridges on schedule and use the highest clean-air setting you can afford.

If you must be outside when air quality is poor, wear a properly fitted N95 or KN95 mask — not a cloth mask — especially if you have asthma, COPD, or heart disease. Keep windows closed and recirculate car air when driving through heavy traffic. For kids and older adults, prioritize a clean room with a filter and keep physical activity moderate on bad-air days.

Small lifestyle shifts add up: avoid smoking indoors, choose electric or low-emission lawn tools, and drive less when you can. If you have a chronic lung condition, keep rescue inhalers and medications updated and talk to your doctor about long-term prevention — some inhalers and treatments can help manage pollution-triggered symptoms.

Finally, get involved locally. Supporting clean-air policies, green spaces, and better public transport lowers community exposure over time. Air pollution is partly personal and partly collective — your actions at home matter, and so does joining others to push for cleaner air.

If you notice worsening cough, chest pain, sudden breathlessness, or blue lips, seek medical help. Otherwise, use simple tools like AQI checks, filters, masks, and smarter timing to keep your air safer every day.