Morning walk in winter: Experts advise waiting for the sun

KATHMANDU: If you are in the habit of heading out for a brisk morning walk at dawn, it might be time to reconsider your schedule.

Health experts caution that venturing out early in the cold season can have adverse effects on your health.

During winter, the air tends to be more polluted compared to summer. Before sunrise, cold air settles close to the ground, trapping pollutants.

Environmentalists recommend waiting until after sunrise for your walks, as the warming air reduces pollution levels near the ground.

Why Winter Mornings Are More Polluted

Environmental expert Bhushan Tuladhar explains that the cold season exacerbates air pollution. “In winter, the ground cools quickly at night, and the cold air cannot rise, trapping pollutants near the surface,” he says. Kathmandu Valley, in particular, faces a greater challenge due to its topography, which prevents polluted air from dispersing.

Household activities also contribute to winter pollution. Increased use of biomass fuels like wood, coal, and cow dung for heating and cooking worsens air quality. A recent census shows that 51% of Nepali households still use firewood, while 3% rely on dung for fuel. Tuladhar highlights, “Women and children are most affected by indoor pollution. Recent studies reveal that air pollution causes 48,500 deaths annually in Nepal.”

Urban areas are not spared either, as vehicles emit higher levels of pollutants like carbon monoxide and nitrogen oxides during winter. In rural areas, practices like burning straw and plastic for warmth further degrade air quality. Industrial activities, including brick kilns and cement factories, contribute significantly to the seasonal spike in pollution.

Health Impacts of Air Pollution

Dr. Ranjit Sharma, a cardiologist, warns that pollution levels are highest before sunrise, posing serious risks to heart patients. “Pollution affects everyone, but it is particularly harmful in the morning for heart patients. Those with heart conditions, high blood pressure, diabetes, or asthma should avoid exercising early and wait for the sun,” he advises.

Cold weather also thickens blood, increases hormonal activity, and narrows blood vessels, which can disrupt oxygen flow to the heart. This raises the risk of heart attacks and strokes. Dr. Sharma recommends wearing warm clothing, masks, and stepping out only after the sun rises.

Broader Health Concerns

Public health expert Dr. Samir Adhikari emphasizes the widespread health hazards of air pollution. “Rising pollution causes respiratory problems, coughs, asthma, lung cancer, high blood pressure, paralysis, and heart attacks. People must take precautions,” he says.

Environmental Solutions

Climate scientist Manjeet Dhakal stresses that addressing vehicular emissions is critical. Reducing pollution from vehicles would not only improve air quality but also help mitigate climate change by lowering carbon emissions.

Conclusion

The chilly mornings of winter demand extra care for your health. Experts unanimously suggest altering your routine and stepping out only after sunrise. With proper precautions and attention to air quality, you can safeguard your health while enjoying the benefits of outdoor activity.