A reading of 300 is not merely a higher number than 200. On India’s Air Quality Index (AQI), 200 is still Moderate, 300 is Poor, and 400 is Very Poor. At 401, the classification changes to Severe.
That distinction affects whether an evening run, children’s sports practice or even a short walk is advisable. On November 9, 2026, Delhi’s citywide AQI remained Very Poor after Diwali, while several monitoring locations had already crossed into Severe. The figures varied considerably between monitoring stations, leaving residents with different pollution conditions across the city.
Key Highlights
- AQI 200 is Moderate; the Poor category begins at 201.
- AQI 300 is Poor; 301 starts Very Poor.
- AQI 400 remains Very Poor; 401 starts Severe.
- Government health guidance advises avoiding outdoor exertion once AQI exceeds 200.
AQI 200, 300 and 400: Where Each Number Falls
India’s Central Pollution Control Board (CPCB) uses six categories, running from Good (0–50) to Severe (401–500).
AQI is not a percentage of polluted air, nor does 400 mean twice the PM2.5 concentration of 200. Different pollutants are converted into sub-indices; the highest relevant sub-index determines the overall reading.
| Exact AQI | Indian Category | Likely Health Concern |
| 200 | Moderate (101–200) | Discomfort may affect people with asthma or heart and lung conditions. |
| 300 | Poor (201–300) | Prolonged exposure may cause breathing discomfort even in healthy people. |
| 400 | Very Poor (301–400) | Prolonged exposure raises the risk of respiratory illness. |
| 401 | Severe (401–500) | Harmful respiratory effects may occur even in otherwise healthy people. |
The boundary matters: a forecast of 400 is already a strong warning, even though the official Severe band begins one point higher.
When Should You Avoid Outdoor Walks, Running or Sports?
The Ministry of Health and Family Welfare’s air-pollution advisory separates ordinary daily movement from physical exertion. Its advice becomes stricter before the AQI reaches 400.
- At 101–200: Cut back on lengthy or strenuous outdoor exercise. Children, older adults, pregnant women and people with heart or lung conditions need extra caution.
- At 201–300: Avoid outdoor exertion. Children, older adults and those with heart or lung conditions may experience discomfort after a relatively short period outside. The health ministry advises vulnerable groups to avoid outdoor physical activities.
- At 301–400: Keep running and sports off the outdoor schedule for now. The government advisory specifically warns against physical activity outside during mornings and late evenings. People with existing health conditions, young children and older adults are advised to remain indoors and limit physical activity.
- At 401–500: Avoid outdoor physical activity. Essential errands are different from elective exercise, but exposure should still be minimised.
A ten-minute necessary journey is not the same as a forty-minute jog. Breathing harder during exercise increases the amount of polluted air inhaled; moving a workout indoors avoids that additional exposure.
Why Delhi’s November 9 AQI Told Two Different Stories
At 7 am on November 9, 2026, Delhi’s citywide AQI was 368, in the Very Poor band, according to Akashvani News. This followed Diwali celebrations and another episode of thick smog.
But the city average concealed local conditions. The official Delhi air-quality early-warning system showed readings at 10 am of 439 near Delhi Technological University and 322 at Anand Vihar. One location was Severe, the other Very Poor, even though both were within Delhi.
News agency ANI also posted footage from India Gate and Kartavya Path, reporting AQI 381 at 7 am.
These readings illustrate why checking a nearby monitoring station matters more for a neighbourhood walk than relying only on a citywide headline.
Air quality can change through the day. A morning figure is not a guarantee for the afternoon, and a blue sky does not establish that pollution has cleared.
What Should You Do if You Have to Step Outside?
Work, medical appointments, and other essential journeys cannot always be postponed because of polluted air. For such situations, the National Centre for Disease Control’s 2025 health advisory recommends reducing outdoor exposure when AQI exceeds 200.
- Check the nearest monitoring station: A citywide AQI average may be considerably lower than the reading in your neighbourhood. The CPCB provides station-level information for checking pollution near your planned route.
- Choose routes away from traffic and dust: Roadside exhaust and construction activity add to the pollution people breathe. Where possible, take a quieter route and spend less time outdoors during necessary journeys.
- Use an N95 or N99 mask for essential trips: The mask needs to cover your nose and mouth closely, without gaps along its edges. Follow the fitting instructions before leaving, particularly if you expect to spend time near busy roads. A loose cloth covering is not an equivalent substitute.
- Manage indoor air: Keep windows closed during heavily polluted morning and evening periods. Avoid ozone-generating air purifiers.
- Watch for symptoms: Stop exertion and seek medical advice promptly for wheezing, chest tightness, or breathing difficulty.
A mask is not permission for an outdoor workout at AQI 400. If the activity can wait, reschedule it. Check the latest CPCB air-quality reading before heading out.
FAQs
Is AQI 200 safe for a morning walk?
It is the upper limit of Moderate, not clean air. A short gentle walk differs from running, but vulnerable people should avoid prolonged outdoor exertion.
Can healthy adults exercise when AQI is 300?
The health ministry advises against outdoor physical exertion throughout the Poor category. Even healthy adults may develop breathing discomfort with prolonged exposure to polluted air.
Is AQI 400 classified as Severe in India?
Exactly 400 remains Very Poor on the CPCB scale; Severe begins at 401. Both readings warrant avoiding outdoor exercise, especially for vulnerable people and children.
Will schools automatically close when AQI reaches 400?
Not automatically nationwide. School arrangements depend on local government orders and pollution-control measures. Changes to class timings, attendance or outdoor sessions are communicated through official school notices or education department orders.
Does an N95 mask make outdoor running safe?
An N95 does not make running in heavily polluted air safe. Even with proper fitting and particle filtration, exposure remains a concern, particularly when breathing heavily during exercise.
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