How to Exercise During the Haze: Best Indoor Exercises in Singapore

You’ve put on your running shoes, planned your workout and are ready to get moving. Then you check the haze situation outside and realise your usual outdoor exercise might not be such a good idea today.

If you live in Singapore, you know how frustrating that can be. You want to stay active, but you also don't want to spend your workout breathing in polluted air.

The good news? You don't have to give up exercise just because the haze has arrived. From a simple workout at home to a game of indoor pickleball, there are plenty of ways to keep moving while being mindful of the air you breathe.

Here's how to make the most of indoor exercise during the haze, what to look out for and even why your choice of eyewear matters when you take your game indoors.

1. Check the haze situation before exercising

Before heading out for your usual run or cycling session, take a moment to check Singapore's air quality readings and the latest advice from the National Environment Agency (NEA).

Two useful things to look at are the Pollutant Standards Index (PSI) and PM2.5 levels. The PSI gives you an overall picture of air pollution, while PM2.5 measures tiny airborne particles that can travel deep into your lungs.

If the readings are elevated, it may be time to rethink your workout.

As a general guide for healthy individuals:

* PSI 0–100: Normal activities are generally acceptable.
* PSI 101–200: Reduce prolonged or strenuous outdoor exercise.
* PSI 201–300: Avoid prolonged or strenuous outdoor exercise.
* PSI above 300: Minimise outdoor activity.

People with heart or lung conditions, older adults, children and pregnant women may need to take extra precautions.

The readings are only part of the picture, so check the latest NEA haze information before deciding whether to exercise outdoors.

2. What are the best indoor exercises during the haze?

When outdoor air quality takes a turn for the worse, moving your workout indoors is a practical way to maintain your routine. You don't need an expensive home gym or a complicated training programme, either.

Here are five ways to stay active without heading out into the haze.

Get your heart pumping with indoor cardio

Missing your morning run? A treadmill, stationary bike, elliptical trainer or rowing machine can help you get your cardio in without exercising outdoors.

You can adjust the pace to suit your fitness level and make the session as easy or challenging as you like.

Build strength at home

You don't need a rack of weights to get a worthwhile strength workout.

Squats, lunges, push-ups and planks are good places to start. If you have resistance bands or dumbbells, you can add them to your routine as you progress.

A short, consistent session is often more useful than skipping exercise altogether while waiting for the haze to clear.

Go for an indoor walk

Not every workout has to leave you breathless. Walking around your home, using a suitable indoor sports facility or taking a stroll through an indoor shopping mall can help you stay on your feet.

Choose a comfortable pace, and increase the duration gradually if you want a more challenging workout.

Try Pilates or mobility exercises

Some days, you may not feel like doing anything too strenuous. Pilates, gentle yoga and mobility exercises offer a way to work on flexibility, balance and muscular endurance without an intense cardio session.

They're also useful for breaking up long hours of sitting at a desk.

Keep playing your favourite indoor sports

If exercise feels more like fun when there's a little competition involved, consider indoor sports such as pickleball, badminton or basketball.

These games get you moving while challenging your coordination and reaction time. Just remember that indoor doesn't automatically mean haze-free. Check the venue's air quality where possible, and adjust the intensity of your game according to the conditions and your health.

3. Can you play pickleball during the haze?

If pickleball is your favourite way to exercise, you don't necessarily have to put your paddle away when the haze arrives.

Playing indoors can be a sensible alternative to outdoor pickleball when air quality makes outdoor exercise inadvisable. The important thing is to choose a suitable venue and make sure you're well enough to play.

There's another consideration, too: your eyes.

Pickleball is a fast-paced game. The ball can come towards you unexpectedly, rallies can change direction in a split second, and players often move quickly into one another's space. An accidental impact with a ball or paddle can cause an eye injury.

That's why suitable protective sports eyewear deserves a place on your equipment checklist. Look for a secure fit, clear vision and appropriate impact protection for the sport you play.

And this raises an interesting question: Do you actually need to wear sunglasses when playing indoors?

4. Do you need to wear sunglasses indoors?

For everyday indoor activities, usually not. But if you're playing a fast court sport, there's more to consider than sunlight.

Most people associate sunglasses with blocking ultraviolet (UV) rays. Indoors, where direct UV exposure is generally much lower, that benefit may be less relevant.

During a game of pickleball or badminton, however, the concern isn't just UV protection. It's also about protecting your eyes from fast-moving balls and accidental contact.

The important distinction is that not all sunglasses are designed for sports protection. Ordinary fashion sunglasses shouldn't automatically be treated as protective eyewear. If you're playing a fast-paced court game, choose eyewear specifically designed and rated for the impacts associated with your sport.

Comfort matters, too. Your eyewear should stay in place as you move, allow you to follow the ball clearly and avoid distracting reflections or glare.

Why photochromic lenses are worth considering

What if you play outdoors in the morning but move indoors later in the day? Or perhaps your regular pickleball sessions take you between different courts and lighting conditions.

This is where photochromic lenses can come in handy.

Photochromic lenses change their tint in response to light exposure. Conventional photochromic lenses generally darken when exposed to sufficient UV radiation outdoors and become clearer again when UV exposure decreases.

In everyday terms, they adapt to changing light, so you may not need to switch between a clear pair of glasses and a tinted pair as often.

There is one thing to keep in mind, though. Most conventional photochromic lenses won't darken significantly under typical indoor lighting because there is less UV light to activate them. Some specialised lenses also respond to visible light, so performance depends on the technology used.

If you play indoor pickleball, make sure you can still see the ball clearly under your court's lighting. And remember that photochromic technology describes how a lens changes tint; it doesn't, by itself, mean the eyewear offers impact protection.

Meet the Sunday Shades Daybreak Max

For pickleball players who want eyewear that adapts to changing light conditions, Sunday Shades' Daybreak Max features photochromic lenses.

It's an option worth exploring if you regularly move between indoor and outdoor play and prefer eyewear that adjusts its tint as light conditions change.

As with any eyewear you plan to use for court sports, check the product's specifications to confirm that its impact protection and fit are appropriate for your game.

5. How to get the most out of indoor exercise

Moving your workout indoors is one thing. Staying motivated enough to keep doing it is another.

A few simple habits can make it easier to stick to your routine during haze season.

Start with a warm-up. Spend five to ten minutes doing gentle movements before a more demanding workout. This gives your body time to prepare for the activity ahead.

Don't push yourself every time. Some days call for a challenging workout; others are better suited to a brisk walk or a lighter session. Adjust your intensity according to how you feel and the conditions around you.

Keep drinking water. Singapore's heat and humidity can make you sweat even when you're exercising indoors. Drink regularly, particularly during longer workouts.

Choose your indoor space carefully. A gym or sports hall may offer shelter from the haze, but that doesn't guarantee clean indoor air. Good ventilation and appropriate air filtration can make a difference.

Know when to stop. If you develop unusual coughing, eye irritation, chest discomfort or breathing difficulties, stop exercising. Seek medical attention promptly if you experience breathing difficulties or other concerning symptoms.

6. Is it better to exercise at home or in an indoor sports facility?

It depends on what you enjoy and what you have access to.

Working out at home is convenient. You can squeeze in a quick strength session between meetings, follow an online workout or cycle on a stationary bike without having to travel anywhere.

An indoor gym or sports facility gives you access to more equipment and, if you enjoy court sports, the chance to play with friends. Just remember to consider indoor air quality as well as the facilities available.

There's no need to overcomplicate things. Choose an option that fits your routine, allows you to exercise comfortably and helps you stay consistent without taking unnecessary risks.

7. Frequently asked questions about exercising during the haze

Is it safe to exercise indoors when there is haze?

Indoor exercise can reduce your exposure to outdoor air pollution, but it doesn't eliminate it completely. Haze particles can enter buildings, so the quality of the indoor air matters. Check official advisories and consider your health before exercising.

What is the best indoor exercise during haze season?

That depends on your fitness level and what you enjoy. Treadmill walking, stationary cycling, strength training, Pilates and indoor court sports are all options. The best workout is one that suits your needs and the conditions in which you're exercising.

Should I stop running when the PSI exceeds 100?

Singapore's health guidance recommends reducing prolonged or strenuous outdoor physical exertion when the 24-hour PSI is in the unhealthy range of 101–200. Recommendations become more restrictive as the PSI rises. Check the latest official advice rather than relying on a single reading or rule of thumb.

Can I play indoor pickleball during a haze episode?

Potentially, yes. Consider the indoor air quality, the current health advisory and how you're feeling. If conditions are unsuitable or you develop symptoms, skip the session or stop playing.

Should I wear sunglasses for indoor pickleball?

You don't need sunglasses just because you're indoors. However, properly designed protective sports eyewear can help protect against eye injuries from fast-moving balls and accidental contact. Choose eyewear with suitable impact protection and clear vision for your sport.

Do photochromic lenses work indoors?

Most conventional photochromic lenses rely mainly on UV exposure to darken, so they may remain relatively clear indoors. Performance varies by lens technology and lighting conditions. If you plan to use them for indoor court sports, check that the tint and visibility suit the environment.

Don't Let the Haze Put Your Fitness on Hold

When the haze arrives, your exercise routine may need a change of scenery, but it doesn't have to come to a complete stop.

A home workout, a session at the gym or a game of indoor pickleball can help you stay active, provided you pay attention to air quality and follow the appropriate health advice.

And if pickleball is your game, remember to think about your eyes as well as your fitness. The right sports eyewear can help you see clearly and protect your eyes when the action gets fast.

Looking for eyewear that adapts to changing light conditions? Take a look at the Sunday Shades Daybreak Max and see if its photochromic lenses are right for your playing routine.

Keep moving, play smart and make every game count.