Delhi smog season: move your cardio indoors before the air gets worse

On 21 October 2026, Delhi's air slipped into the "Poor" category for the first time this season, with the AQI rising from 179 the day before to 244. The Commission for Air Quality Management put Stage I of GRAP into effect across Delhi NCR, and forecasters said air quality was likely to stay poor over the coming days.

If you run, walk or cycle outdoors in North India, you know what comes next. Last season GRAP went all the way to Stage IV in December and again in January. For many people, that means weeks of skipped workouts and lost fitness right before the new year.

The fix is simple: move your cardio indoors before the worst weeks arrive, not after. Here is how to choose the right machine.

Why plan now, not in December

Most buyers wait until the smog is already bad. By then, popular models can take longer to arrive, and installation slots fill up. Ordering in late October or early November gives you time to compare options, see machines in person and have them set up before the season peaks.

A quick health note: if you have asthma or a heart or lung condition, ask your doctor how to adjust your exercise on poor-air days. Indoor training is easier to control, but it does not replace medical advice.

Which indoor cardio machine suits you?

Treadmill: for walkers and runners

If your outdoor routine is walking or running, a treadmill keeps the habit almost unchanged. Things to check:

• Motor: look at the continuous-duty rating, not the peak number
• Running area: runners need more length and width than walkers
• Incline: walking on an incline gives a hard workout without running, which suits many people over 40
• Cushioning and frame: these decide how your knees feel after a month

For serious home runners, take a look at the SOLE F80. Our SOLE and Spirit Fitness ranges cover home and light commercial use.

Exercise bike: for cyclists and anyone with sore knees

Weekend riders lose the most fitness in smog season. An exercise bike or spin bike keeps your legs and lungs working without impact. Upright and spin bikes suit riders. Recumbent bikes, with a back rest, suit older users and people coming back from injury.

Elliptical cross trainer: full body, low impact

An elliptical cross trainer works the arms and legs together with very little stress on the joints. It is a good shared machine for a family where one person runs and another prefers gentle cardio.

Rowing machine: the most work in the least time

A rowing machine uses legs, back and arms in every stroke. Twenty minutes on a rower is a proper workout, and many models stand upright for storage, which helps in apartments.

Stair climber: for small spaces and big effort

A stair climber has a small footprint and gives a hard, steady effort. It is popular in society gyms and with people training for treks.

Make your indoor space work

• Air: close windows on bad days and run an air purifier in the room you train in
• Floor: put rubber gym flooring under the machine to cut noise and vibration for your neighbours
• Space: leave clear room behind a treadmill and at the sides of any machine, and check ceiling height for tall users
• Power: motorised treadmills need a proper, earthed socket. Your installer should check this

A simple four-week indoor plan

Use this to replace your outdoor routine while the air is bad:

• Two easy sessions a week: 30 to 45 minutes at a pace where you can still talk. On a treadmill, try a brisk walk at a moderate incline
• One harder session a week: after a warm-up, do 6 to 8 rounds of one minute hard and two minutes easy on any machine
• Two strength sessions a week: squats, push-ups, rows and lunges. If you have the space, add a few pieces from our strength range

Increase the time a little each week. When the air clears, you will go back outside fitter, not weaker.

Societies, offices and gyms

Smog season is also when residential society and office gyms get busy. If your gym has only two treadmills for a large tower, expect queues. Adding a rower, a bike or a climber is often a better use of space than another treadmill. Browse our full cardio equipment range.

Get set up before the air gets worse

Afton has been helping Indian families and gyms train well for 30 years. Our 50+ Afton dealers will help you choose the right machine for your space, deliver it and install it properly. Try machines in person before you decide.

Message us on WhatsApp with your city so we can connect you with your nearest Afton dealer, or find a store near you.

Sources: Business Today, "GRAP Stage I imposed across Delhi NCR", 21 October 2026; All India Radio News on GRAP Stage IV, 13 December 2025 and 18 January 2026.