When the skies turn grey and the familiar smell of smoke hangs in the air, it may be tempting to carry on with your usual workout. After all, missing a run or training session can feel like falling behind.
But when haze affects Singapore’s air quality, it pays to know when to ease off.
On 15 September 2026, all five regions of Singapore entered the unhealthy range at some point, with the central region recording a PSI of 154 at 6am. By the following morning, air quality had improved, with all five regions back in the moderate range by 11am.
For NSmen balancing work, family and fitness, here are some simple ways to protect your health when haze levels rise.
1. Check the PSI before heading outdoors
Make checking the air quality part of your pre-workout routine, just like checking the weather.
The Pollutant Standards Index (PSI) provides an indication of air quality, with readings from 101 to 200 classified as unhealthy. At this level, the National Environment Agency (NEA) advises the public to reduce outdoor activities.
This is particularly relevant if you are planning a long run, cycling session, football game or other strenuous outdoor activity. Rather than relying on how the sky looks, check the latest PSI and haze advisory before deciding whether to train outdoors.
2. Dial down the intensity when the air gets bad
Exercise increases your breathing rate, which means you take in more air, and potentially more pollutants, during strenuous activity.
If haze levels deteriorate, consider swapping an outdoor run for an indoor treadmill session, strength workout or mobility routine. If you must be outdoors, reduce the duration and intensity of your activity.
When the haze rolls in, you don’t necessarily have to put your fitness routine on hold. Instead of heading outdoors for a run or workout, consider moving your training indoors at EnergyOne Gym, where you can continue with treadmill runs, strength training or other workouts while reducing your exposure to polluted outdoor air.
For NSmen preparing for IPPT or staying in shape between ICTs, a few modified sessions are unlikely to derail your fitness. The aim is to maintain consistency without unnecessarily exposing yourself to polluted air.
3. Give your lungs a break
Haze can irritate the eyes, nose, throat and airways. People with existing heart or lung conditions may also be more vulnerable to its effects. The Ministry of Health (MOH) notes that the health impact depends on factors including a person’s health status, the PSI level, and the duration and intensity of outdoor activity.
If you develop symptoms such as persistent coughing, wheezing, breathlessness or chest discomfort, stop exercising and move indoors. Seek medical attention if symptoms are severe, persistent or worsening.
Recent haze episodes have also been associated with increases in respiratory symptoms, including throat irritation, coughing and asthma flare-ups.
4. Wear the right mask when necessary
A regular surgical or cloth mask is not designed to provide the same level of protection against fine particles as a well-fitted N95 mask.
During periods of elevated haze, particularly when you need to spend extended periods outdoors, a properly fitted N95 can help reduce exposure to fine particulate matter.
That said, wearing a mask should not be treated as a green light for strenuous outdoor exercise during unhealthy air conditions. If the PSI is high, reducing your exposure remains important.
5. Keep the air indoors clean
When haze levels rise, keep windows and doors closed where practical to reduce the amount of outdoor air entering your home.
An air purifier equipped with a high-efficiency particulate air (HEPA) filter can also help remove fine particles from indoor air. Fine particulate matter such as PM2.5 is a key pollutant of concern during haze because the particles are small enough to penetrate deep into the respiratory system. Consider one from a trusted brand like Dyson, which feature fully-sealed whole-machine HEPA H13 filtration that traps 99.5% to 99.97% of ultrafine particles inside, ensuring dirty air does not leak back out. SAFRA members can enjoy 30% off regular-priced Dyson products with promo code SAFRADCP. Click here for more information.
If you are working from home or spending more time indoors during a haze episode, keep the room comfortably ventilated when outdoor conditions allow and avoid adding unnecessary indoor pollutants such as cigarette smoke.
6. Don’t forget about hydration
Singapore’s heat does not disappear just because the sky is hazy.
If you are exercising indoors, especially in a warm gym or during a high-intensity session, remember to drink enough fluids. Hydration supports normal body function and helps you cope with Singapore’s tropical conditions.
But don’t use hydration as a reason to push through an uncomfortable workout. If you feel unwell, stop and recover.
7. Know when to take a rest day
For NSmen, there can be a tendency to push through, whether it is squeezing in a run after work or trying to maintain IPPT fitness throughout the year.
During a haze episode, however, rest can be part of training too.
Use the opportunity to work on areas that do not require intense outdoor activity: stretching, mobility, strength training indoors, sleep and recovery. When air quality improves, you can return to your normal routine progressively.
8. Stay informed, stay active
Haze conditions can change quickly depending on weather, wind direction and regional fires. In September 2026, NEA reported that smoke plumes from fires in Kalimantan and southern Sumatra had drifted towards Singapore, while prevailing winds and dry conditions continued to influence the haze situation.
Always stay informed by checking news sites such as The Straits Times or Channel News Asia regularly for the latest news and updates on the haze situation.
For NSmen, staying fit is a long-term commitment, but so is looking after your health.
So before heading out for that next run, check the PSI, assess how you feel and adjust your workout accordingly. Sometimes, the smartest training decision is knowing when to take it indoors.
Check the daily haze situation updates and air quality forecast on the NEA’s website here: Haze - The National Environment Agency
Want to kickstart your fitness routine in spite of the haze? Sign up at EnergyOne Gym | SAFRA now. Click here for more information and to sign up!
READ MORE: Cool Moves: 6 Refreshing Ways to Beat the Heat | SAFRA
