Travel on quieter roads, cycle routes and walkways when possible

Taking quieter routes and streets to avoid busy main roads with a lot of traffic can help to reduce your exposure to harmful air pollution. Pollution levels tend to be higher near busy streets due to vehicle emissions, especially during peak traffic times. Opting for quieter routes, dedicated cycle paths, or green walkways can reduce your exposure to harmful pollutants and make your journey more enjoyable. Planning ahead with local maps or apps can help you find safer, low-pollution routes in your area.

If you are taking your child to school and are worried about air pollution, check out the School Streets in Hounslow for routes near you with cleaner air.

Walk farther away from the road

If you are walking and can’t avoid busy roads at busy times, a simple way to reduce your exposure to air pollution is to try and walk on the inside of the pavement, farther from the traffic. Even small changes in distance from vehicle emissions can make a big difference, as concentration levels of pollution can drop sharply a few steps away from the road. By positioning yourself as far from the traffic as possible, you can breathe cleaner air, and limit exposure to harmful vehicle fumes.

Avoid travelling at busy times of day

Rush hour often leads to higher levels of air pollution due to increased traffic activity and congestion. If possible, try to plan your journeys outside of these peak times, whether you’re walking, cycling, driving, or using public transport. It’s important to note that being inside a vehicle doesn’t fully protect you from pollution, as harmful fumes can enter through ventilation systems or open windows. To reduce your exposure, keep car windows closed and use the recirculation setting on your ventilation system when stuck in traffic.

Wear a mask when travelling

Wearing a mask in areas with high levels of air pollution can help reduce the effects of short-term exposure to harmful particles and gases. For maximum protection, choose a mask with proper filtration, which can effectively filter out fine particles. Ensuring your mask fits well with a secure seal around the edges will further improve its effectiveness.

Limit strenuous exercise where and when air pollution is high

Physical activity and exercise can be very beneficial to our physical and mental health. However, it’s important to be mindful of air pollution when exercising. Engaging in physical activity during times of high air pollution, or near sources such as busy roads and industrial areas, can increase the amount of harmful pollutants you inhale. When you exercise, your breathing rate increases (you breathe faster and deeper), meaning you draw in more air – and more pollutants – than if you were walking at a casual pace, or resting.

If you experience symptoms like itchy eyes, coughing, shortness of breath, or chest tightness, consider adjusting your routine:

• Try switching to a lower intensity.
• Moving to a different location.
• Exercising at times when air quality is better, such as early in the morning or later in the evening.
• If you’re finding outdoor exercise uncomfortable, consider moving your workout indoors, where air quality can be more controlled.