It is Thursday evening, and the treadmill in the corner of your bedroom has once again become a clothes hanger. There are two towels, a spare tudung and a cardigan draped over the handrails, and you realise you have not walked on it since the last time the outdoor track was open. Outside, the haze has already decided the evening's plan for you, and the only question left is what to do about the routine you worked so hard to build.
This guide answers the question many readers are asking: can you exercise outside in the haze, and if not, what can you do instead? It sets out what the Department of Environment (DOE) and the Ministry of Health (KKM) advise at each API level, how the rules apply to school sports, who should skip outdoor workouts first, and a gentle indoor routine, plus how to keep your eating on track when your day looks different. It is part of our wider haze survival guide for Malaysian women.
What you'll learn
- What the DOE's API guide says about exercise at each API band, and what other official and expert statements add.
- Why exercise changes your haze exposure, and what applies to children's PE.
- Who should skip outdoor workouts first.
- A gentle indoor routine, plus how to keep healthy eating going when plans change.
- Heat, hydration and the warning signs that mean stop and get help.
Related guides
- For the API bands and the full list of precautions, start with the main haze guide, and read the family guide to haze for who in your household needs extra care.
- If you decide you must go out, the haze mask guide explains fit and who should check with a doctor first.
- Sweat and heat can leave skin unhappy too, so see our haze skin routine.
What does the guidance say about exercising at each API level?
The DOE's API guide, whose health-measures table is credited to the Ministry of Health, is the best starting point. The table below sets that advice beside other statements from this haze season. Where a statement comes from an expert rather than an agency, or from Singapore (which uses a different index called the PSI), the table says so.
In short, there is a gentle ladder: normal activity up to 100, do less vigorous activity at 101–200, avoid vigorous outdoor activity at 201 and above, and be firmest for people with heart or lung disease and the elderly. We have not found any Malaysian source that gives a separate, more detailed API threshold for running or cycling, so we do not invent one.
Why does exercise change your haze exposure?
When you exercise, you breathe faster and deeper. In a 2023 haze advisory, the Health Director-General explained that physical activity increases the breathing rate and lets more suspended particles into the respiratory tract, which can raise the risk of haze-related illness. That is why the advice is to reduce vigorous activity first, long before you need to stop moving altogether.
It also helps to know that "vigorous" is relative. The Singapore guidance defines strenuous as involving a lot of energy or effort, and prolonged as continuous exposure for several hours. A brisk 20-minute indoor workout with windows closed is not the same as a two-hour outdoor run in the same air.
A mask does not change that. The US Environmental Protection Agency (EPA) says wearing a respirator can make it harder to breathe and can raise the risk of heat-related illness, particularly if it is hot or you are physically active. So an N95 is not a licence to run outside when the API is high.
What about kids' PE and school sports?
The rules for schools are specific. On 30 August 2026 the DOE said that outdoor activities should be suspended when the API exceeds 100, and that schools, kindergartens and childcare centres should close immediately when it exceeds 200. On 7 September 2026 the Education Minister said all outdoor classroom activities stop at 100, and that parents who are worried may keep their children home as long as they inform the school.
For PE, that means a move indoors once the API passes 100. The EPA adds that children spend more time outside and play more vigorously than adults, and that it is important to limit their vigorous outdoor activity when smoke is in the air. Our family guide to haze has more on school rules and children.
Who should skip outdoor workouts first?
The people most affected are those the DOE, KKM and the Malaysian Medical Association (MMA) name as vulnerable: children, the elderly, pregnant women and people with heart or lung conditions such as asthma or COPD. In The Star, Dr Zainal advised that people with asthma or heart disease should carry their medication and consult their doctor before strenuous outdoor activity. If you are pregnant or have a heart or lung condition, ask your doctor what level of activity suits you, and keep to the more cautious end on hazy days.
What indoor workouts can keep your routine going?
The World Health Organization (WHO) reminds us that any amount of physical activity is better than none, that all activity counts, and that muscle strengthening benefits everyone. Its global recommendation for adults is at least 150 minutes of moderate-intensity activity a week. The point of an indoor routine is not to match your best outdoor session; it is to keep the habit going until the air clears.
Here is a gentle 20-minute plan that needs no equipment. Keep windows closed and use a fan or air-conditioner to stay comfortable. Wear breathable clothing and a clean, soft inner cap or scarf that feels comfortable and does not pull.
- Warm up (3 minutes): march in place, roll your shoulders and circle your hips.
- Sit-to-stand squats (about 2 minutes): stand up from a sturdy chair, sit back down slowly, at a steady pace.
- Wall push-ups (about 2 minutes): hands on the wall, lean in and push back.
- Standing side steps or step-touches (about 3 minutes): a gentle low-impact "dance" move at a pace that lets you talk.
- Glute bridges (about 2 minutes): lie on your back, feet flat, lift your hips and lower with control.
- Calf raises and balance (about 2 minutes): hold a wall or counter for support.
- Cool down and stretch (about 6 minutes): slow breathing, then stretch the legs, back, shoulders and neck.
Adapt it to your fitness. If you have a treadmill, walking on it indoors is fine, once you clear the towels. If you prefer to follow along, a home dance or yoga video works the same way.
If you are pregnant or postpartum, the WHO fact sheet says physical activity is linked with lower risk of pre-eclampsia, gestational hypertension, gestational diabetes, delivery complications and postpartum depression, with no adverse effects on birthweight. Ask your doctor what suits you.
How do you keep healthy eating on track when your routine changes?
Disrupted routines often disrupt meals too: you are home more, snacking more, and shopping less. The WHO's healthy diet guidance gives simple anchors:
- Aim for at least 400 grams of fruit and vegetables a day if you are older than 10. Fresh is great, and the WHO says frozen and canned are also good provided they have no added sugars or excess sodium, which is handy if you are going out less.
- Keep free sugars below 10% of your energy intake. For a person of healthy weight eating about 2,000 calories a day, that is about 50 grams, or around 12 level teaspoons; 5% or less may give extra benefits. Free sugars include those added to foods and drinks and those in honey, syrups and fruit juice.
- For adults, keep salt below 5 grams a day (about 2 grams of sodium).
For a Malaysian kitchen, that might mean planning a few simple home meals with vegetables, keeping fruit visible on the counter, and noticing how many sweetened drinks (teh tarik, sirap, packet drinks) creep into a stay-at-home week. We do not make weight or calorie promises here; the aim is simply to keep the routine kind to your body while the air is poor.
What about heat, hydration and warning signs?
Haze days can also be hot. The Star's 2 October 2026 report quoted a UKM occupational health doctor advising people to stay hydrated, take regular breaks, wear light clothing and avoid strenuous activity at the hottest time of day. The Health Director-General has also advised drinking at least eight glasses of water a day. Heat illness can show as headache, dizziness, weakness, nausea, heavy sweating or cramps, confusion, a very high temperature or no sweating despite feeling very hot.
Stop exercising and get help if you have chest pain or tightness, severe breathlessness, palpitations, dizziness, fainting or confusion. Health Canada lists chest pain, wheezing, a severe cough, shortness of breath and heart palpitations among the more serious smoke-related symptoms that need a health care provider or urgent attention.
Common myths (quick reality check)
- Myth: If I wear an N95, I can run outside whatever the API. Reality: The EPA says respirators can make breathing harder and raise heat risk during activity, and Dr Zainal said high-intensity activities such as marathons and cycling should be avoided when the air is unhealthy.
- Myth: Indoor exercise does not count. Reality: WHO says any amount of physical activity is better than none, that all activity counts, and that muscle strengthening benefits everyone.
- Myth: Healthy people can ignore the API. Reality: The DOE guide advises even the general population to reduce vigorous outdoor activity at 101–200 and avoid it at 201 and above.
Frequently asked questions (FAQ)
Can I jog outdoors if the API is below 100?
The DOE guide lists no restriction on activities at 0–100, and Dr Zainal said outdoor activity is generally acceptable below 100. Check the reading just before you go, as it can change through the day, and stop if you feel unwell. If you have a heart or lung condition, follow your doctor's advice.
At what API should kids stop PE outdoors?
Above 100, according to the DOE and the Education Minister. Schools close above 200.
Can pregnant women exercise during haze?
WHO says physical activity is beneficial in pregnancy, and indoor activity with the windows closed is the practical option on hazy days. Ask your doctor about what suits you, and keep vigorous outdoor activity off the list when the air is poor.
Should I wear a mask while exercising indoors?
Singapore's HealthHub says N95 masks are not needed in an indoor environment, and the EPA says a respirator can make breathing harder, especially when you are active. Keep windows closed and keep the room cool instead.
Is it okay to use a treadmill or exercise machine indoors?
Yes. It is a good low-impact option. Keep windows closed, stay hydrated and stop if you feel dizzy or short of breath.
Disclaimer and when to seek help
This article is for general education and is not medical advice. It is not intended to diagnose, treat, cure, or prevent any disease. Exercise advice depends on your health, so please talk to your doctor before starting or changing a routine if you are pregnant, postpartum, have a heart or lung condition, diabetes, or have not been active for a while. Stop and seek medical help for chest pain, severe breathlessness, dizziness, fainting or confusion.
References
- A Guide to Air Pollutant Index in Malaysia (API) — Department of Environment Malaysia
- DOE: Close schools, kindergartens if API tops 200 — The Vibes, 30 Aug 2026
- Parents can keep children home from school amid haze concerns, says Fadhlina — The Vibes, 7 Sep 2026
- 'Take precautions against haze, heat and rain' — The Star, 2 Oct 2026
- Health DG: Take preventive measures to reduce effects of haze on health — The Sun, 2 Oct 2023
- How to Protect Yourself Against the Haze — HealthHub (Health Promotion Board, Singapore)
- How to Plan Your Outdoor Activities During Haze — National Environment Agency, Singapore (July 2024)
- Protect Your Lungs From Wildfire Smoke and Ash (EPA-452/F-26-004) — US Environmental Protection Agency
- Wildfire smoke and your health — Health Canada
- Physical activity — World Health Organization fact sheet
- Healthy diet — World Health Organization fact sheet
