Err on the side of lung health

This summer, Manitobans aren’t just sweating under the August sun — we’re coughing, wheezing and blinking through a haze so thick you could mistake Portage Avenue for a foggy morning in San Francisco.

Recent air-quality readings put Winnipeg at the worst in Canada, with PM2.5 levels soaring well past the “very unhealthy” threshold. Health experts aren’t mincing words: prolonged exposure to this kind of pollution can increase risks of heart attacks, worsen asthma and even impact brain function and mental health. It’s not just your lungs feeling the burn, it’s your energy, recovery and overall resilience.

And while the headlines are everywhere, the lesson isn’t: you can’t out-train bad air. The basics of health — movement, nutrition, recovery — don’t change, but how you approach them needs to adjust when the environment throws you a curveball.

Here’s how to stay fit despite the forest-fire smoke.

1. Respect the conditions

Wildfire smoke isn’t something you should ignore. Fine particulate matter (PM2.5) is tiny enough to slip deep into your lungs — and even cross into your bloodstream. That’s why experts link it to everything from respiratory distress to cardiovascular strain.

One big reason it hits harder during intense outdoor exercise is because you’re required to breathe through your mouth when fatigued. Which means you’re bypassing your nose, which is your body’s best mechanism for filtering out as much of the toxins in the smoke as possible.

So if you’ve ever gone for a jog in thick smoke and felt your chest tighten or your head pound, that’s your body waving a red flag. In these conditions, training outside at full-tilt isn’t “toughing it out” — it’s digging yourself a recovery hole you may feel for days.

Rule of thumb: if the air-quality index (AQI) is above 150, especially in the “unhealthy” zone, take your workouts inside or dramatically scale back the intensity.

2. Shift focus indoors

You don’t need a home gym that looks like a pro-hockey training centre to get a solid workout indoors. All you need is a plan — and maybe a little creativity.

Try:

• Bodyweight circuits: Squats, pushups, lunges, planks. Minimal space, maximum effect.

• Dumbbell or resistance band sessions: Strength training is still the best bang-for-buck for metabolism and muscle retention. A pair of weights and maybe a bench will take you far.

• Low-impact cardio: A stationary bike, rowing machine, treadmill or walking pad and, yes, even marching in place or pacing the stairs will do the job in a pinch.

Here are three smoke-safe routines you can try inside this week:

Body-weight burner

(No equipment, 15-20 minutes, repeat for 3-4 rounds)

• 40 sec. squats, 20 sec. rest

• 40 sec. pushups, 20 sec. rest

• 40 sec. reverse lunges, 20 sec. rest

• 40 sec. plank shoulder taps, 20 sec. rest

• 40 sec. glute bridges, 20 sec. rest

Dumbbell strength circuit

(Pair of moderate weights, 20 minutes, repeat for 3-4 rounds with rest between rounds)

• 8-10 goblet squats (or timed sets of 30 seconds)

• 8-10 dumbbell bench or floor presses

• 8-10 dumbbell rows (each side)

• 8-10 Romanian dead lifts

Low-Impact cardio & core

(No jumping, 15 minutes, repeat 3-4 rounds)

• 1 min. march in place

• 1 min step-ups (use a sturdy bench or stair)

• 1 min. side-to-side steps with light arm swings

• 30 sec. plank hold

• 30 sec. side plank (each side)

3. Keep recovery in check

Wildfire smoke is inflammatory by nature. Even if you don’t feel sick, your body is under extra load trying to process and clear pollutants. That means recovery is king.

Double down on the basics:

• Hydration: Water helps flush out toxins and keeps your mucous membranes moist, which is your first line of defence.

• Nutrition: Antioxidant-rich foods (think berries, leafy greens, colourful veggies) help fight oxidative stress.

• Sleep: Air purifiers in the bedroom can make a big difference in sleep quality when the AQI is poor. A high-efficiency particulate air (HEPA) purifier in your bedroom — look for one with a true HEPA filter rated for at least CADR 250+ for rooms around 300-400 sq. ft.

4. Keep moving

It’s tempting to use poor air quality as a free pass to skip movement altogether. But long stretches of inactivity can tighten joints, lower mood and increase fatigue caused by poor air quality.

Instead, treat these smoky days as a chance to explore:

• Mobility flows: Think yoga, dynamic stretching or foam rolling.

• Short “movement snacks” and strength workouts: Three to five minutes of activity every hour — squats, stair climbs, light band work. Then, especially if your outdoor activities are limited, make use of that home gym and hit the weights until it’s second nature to do so consistently.

• Skill work: Practise form on lifts, balance drills or breathing exercises.

5. Reframe mental game

One of the biggest fitness mistakes people make is seeing environmental changes as obstacles instead of opportunities. You can’t control the smoke, but you can control how you adapt. You made things work during COVID quarantines, so you can do the same now.

For example, if you’re used to outdoor walks in the summer (I get it, I know… Debbie Downer), watch a show while you walk indoors, either marching in place or on a treadmill. If your family’s cooped up, make it a group activity: set up a living-room “movement challenge” with the kids. (Trust me — they’ll love trying to beat your plank record or obstacle course time.)

6. An ‘AQI action plan’

Just like you check the weather before heading out, make it a habit to check the AQI (Environment Canada posts regular updates). Create a simple decision chart for yourself:

• AQI below 100 (good/moderate): Train as planned.

• AQI 101-150 (unhealthy for sensitive groups): Reduce outdoor intensity, keep it shorter.

• AQI above 150 (unhealthy): Take it indoors or make it a recovery day.

The bottom line

In health and fitness, the “new” news always circles back to the old truths. Movement matters. Nutrition matters. Recovery matters. But the smartest Manitobans are the ones who adapt those basics to fit the season, even if the season smells like a campfire you didn’t ask for.

So while the smoke may be stealing our summer skies, it doesn’t have to pinch your progress. Train smart, recover well and remember: lungs are harder to rebuild than biceps.

Mitch Calvert is a Winnipeg-based fitness coach. If you want a free Smoky Day Workout guide you can do at home in under 20 minutes, email him at mitch@mitchcalvert.com with “Pulse” in the subject line and he’ll send you a go-to routine for days when stepping outdoors is a no-go.