July 16, 2026 — Susan Greene

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Over the past several summers, hazy skies have become an increasingly familiar sight across the northeastern United States. In July 2026, smoke from Canadian wildfires once again drifted across the Midwest and Northeast, triggering air quality alerts for millions of Americans. While wildfire smoke was once considered primarily a western U.S. issue, climate change is expanding both the duration and geographic reach of smoke events.

The good news? Poor air quality doesn’t have to mean giving up exercise or spending long spans of time indoors. With a few thoughtful sustainable swaps, you can protect your health while continuing to stay active, engaged, and connected with your community.

Why Are We Seeing More Smoke?

Wildfires are a natural part of many ecosystems, but climate change is increasing the conditions that allow fires to grow larger, burn longer, and produce more smoke.

According to NOAA, prolonged drought dries vegetation into highly combustible fuel. When these drought conditions coincide with high temperatures and strong winds, wildfires become more frequent and intense. The resulting smoke can travel thousands of miles, carrying fine particulate matter (PM₂.₅) that significantly reduces air quality far from the flames themselves.

In fact, researchers have found that wildfire smoke has become one of the fastest-growing contributors to unhealthy air quality across North America, affecting communities that historically experienced very little smoke exposure.

Why Air Quality Matters

Wildfire smoke contains a complex mixture of gases and microscopic particles. The greatest concern is PM2.5, tiny particles less than 2.5 micrometers wide that can penetrate deep into the lungs and even enter the bloodstream.

Poor air quality has been linked to:

• Eye, nose, and throat irritation
• Coughing and wheezing
• Reduced lung function
• Asthma attacks
• Increased risk of heart attack and stroke
• Higher rates of emergency room visits
• Increased inflammation throughout the body

Children, older adults, pregnant individuals, and people with asthma, COPD, cardiovascular disease, or diabetes are particularly vulnerable, but even healthy adults may notice symptoms during periods of poor air quality. Stanford allergy specialist and clinical associate professor Sharon Chinthrajah notes, “Poor air quality affects everybody: healthy people and people with chronic heart and lung conditions.”

“Poor air quality affects everybody: healthy people and people with chronic heart and lung conditions,”

Sharon Chinthrajah – Stanford Allergy Specialist, and Clinical Associate Professor

Research also suggests that repeated exposure to air pollution contributes to chronic cardiovascular disease, respiratory illness, and premature mortality.

Exercise Changes Everything

Exercise naturally increases your breathing rate. During vigorous activity, you may inhale 10 to 20 times more air than when resting. Unfortunately, that also means inhaling significantly more pollutants when air quality is poor.

Scientific reviews have shown that exercising outdoors during smoke events increases the amount of particulate matter deposited deep within the lungs. While regular physical activity remains essential for long-term health, experts recommend modifying workouts rather than eliminating movement altogether during unhealthy air quality events.

Instead of skipping exercise entirely, consider making a few simple swaps.

Sustainable Swaps

Swap an Outdoor Run for an Indoor Walk

Rather than running outside when the Air Quality Index (AQI) reaches unhealthy levels, head indoors.

Try:

• Walking laps at a shopping mall
• Visiting a community recreation center
• Using an indoor track
• Walking the stairs at home
• Following a walking workout on YouTube

You’ll still get cardiovascular benefits while dramatically reducing smoke exposure.

Swap the Bike Trail for a Stationary Ride

Love cycling?

On smoky days, ride indoors using:

• a stationary bike
• indoor cycling class
• virtual cycling apps

Save outdoor rides for days when AQI returns to the Good or Moderate range.

Swap Peak Afternoon Hours for Cleaner Morning Air

Smoke concentrations often fluctuate throughout the day.

Before heading outside:

• Check your local AQI.
• Choose the time with the cleanest air.
• Reduce workout intensity if AQI begins to climb.

Even shifting your walk by a few hours may reduce exposure.

Swap High-Intensity Workouts for Lower-Intensity Movement

You don’t have to stop moving.

Consider:

• yoga
• stretching
• Pilates
• light strength training
• balance exercises
• mobility work

Lower-intensity activities reduce your breathing rate while still supporting overall fitness.

Swap Outdoor Play for Indoor Adventures

Children still need movement, creativity, and social interaction.

Instead of spending hours outside during poor air quality, consider:

• indoor obstacle courses
• scavenger hunts
• dance parties
• bowling
• indoor swimming
• trampoline parks
• climbing gyms

Many movie theaters also offer discount summer movie programs, providing an affordable way to stay entertained while avoiding unhealthy outdoor conditions.

Another hidden gem is your local public library. Many libraries lend discounted or free museum passes for local science museums, children’s museums, and cultural attractions, giving families affordable opportunities to stay active and engaged indoors.

These swaps help protect developing lungs while preventing the “stuck inside” boredom that often accompanies smoky days.

Swap Long Hikes for Nature Centers

If you still want to connect with nature, consider shorter visits to:

• indoor nature centers
• environmental education facilities
• botanical conservatories
• aquariums

Many offer interactive exhibits while limiting smoke exposure.

Swap Bare Faces for High-Quality Masks

If you must spend time outdoors during wildfire smoke, wearing a properly fitted N95 or KN95 respirator can significantly reduce the amount of fine particulate matter you inhale. Unlike cloth masks or surgical masks, well-fitted respirators are designed to filter PM2.5 particles commonly found in wildfire smoke.

Swap Guesswork for the AQI

Checking the weather has become routine. Checking the Air Quality Index (AQI) should become just as common during wildfire season. You can find your local air quality at AirNow.gov.

The AQI provides easy-to-understand categories ranging from Good to Hazardous, helping families decide whether to exercise outdoors, shorten activities, or move indoors.

A quick daily check can help you protect your lungs without sacrificing an active lifestyle.

The Bottom Line

Climate change is making wildfire smoke a more common part of summer across much of North America. While we cannot eliminate every smoky day, we can make thoughtful choices that reduce exposure without giving up healthy habits.

Sometimes sustainability isn’t about buying something new—it’s simply about making a smarter swap.

Choosing an indoor walk instead of a trail run, borrowing a museum pass from your library instead of spending the afternoon outside, or wearing an N95 mask during necessary outdoor activities are all small changes that protect both our health and our resilience as our climate continues to change.