Every winter, Delhi NCR's air turns the city's sporting calendar upside down. Parks empty, morning runs get cancelled, and schools are told to stop outdoor games. The good news: you don't have to stop moving. This guide covers when to move indoors, where to play padel and pickleball under a roof, what to look for in a studio, and how FYF's indoor events keep you active through the smog season.
When you exercise, you breathe faster and deeper, often through your mouth, which skips your nose's natural filtering. That means more fine particulate matter (PM2.5) reaches your lungs per minute than when you're resting. On a clean-air day, that trade-off is fine. On a day when the AQI is in the "Very Poor" or "Severe" range, a hard outdoor session can do more harm than good, especially for children, older adults, and anyone with asthma or a heart condition.
Delhi NCR's authorities take this seriously. On 13 December 2025, the Commission for Air Quality Management (CAQM) wrote to the governments of Delhi, Haryana, Rajasthan and Uttar Pradesh asking for the "immediate suspension of all outdoor physical sports activities", directing schools, educational institutions, sports bodies and local authorities to comply. An earlier letter on 19 November had asked for physical sports competitions scheduled in November and December to be postponed.
None of this means stop moving. It means move the session inside, pick spaces with better air, and keep the intensity smart.
The Air Quality Index used in India runs from 0 to 500 and has six bands:
| AQI | Category | What it means for exercise |
|---|---|---|
| 0–50 | Good | Train outdoors normally. |
| 51–100 | Satisfactory | Fine for most people; sensitive groups watch for symptoms. |
| 101–200 | Moderate | Shorten long or very hard outdoor sessions if you have asthma or heart or lung conditions. |
| 201–300 | Poor | Move hard sessions indoors. Short, easy outdoor activity only. |
| 301–400 | Very Poor | Train indoors. Avoid outdoor exercise. |
| 401–500 | Severe | Train indoors in a space with good air, or rest. |
The "what it means" column is general guidance, not medical advice. If you have a respiratory or heart condition, follow your doctor's advice.
Check the AQI for your specific area, not just "Delhi". Readings can vary a lot between, say, Anand Vihar and Gurugram's Sector 51 on the same morning. The CPCB's SAMEER app and most weather apps show station-level readings. Check at the time you plan to train, because AQI is often worst in the early morning and late evening, when the air is coldest and stillest.
The Graded Response Action Plan (GRAP) is Delhi NCR's emergency playbook for bad air. It kicks in by stage:
Stages are invoked and revoked by CAQM as air quality changes, sometimes within days. For anyone planning sport, the practical rule is this: when GRAP Stage III or IV is in force, assume outdoor games, school sports days and outdoor competitions may be cancelled or postponed, and book indoor.
Padel and pickleball are the two racket sports growing fastest in Delhi NCR, and an increasing number of venues now have roofs. Before you book, know the difference between indoor and covered. An indoor court is enclosed, with walls and a roof. A covered court has a roof or canopy but open sides, which keeps off rain and sun but not polluted air. During pollution season, ask the venue directly whether the court is fully enclosed and whether the hall has air purification.
Venues with indoor or covered courts include:
Prices, timings and court status change often, so confirm on the venue's own listing before you go. Booking apps such as Playo, Hudle and District list most Delhi NCR courts with live slots.
Picking up padel? Our beginner padel racket guide explains what to buy at each budget.
For many people, the smog season is the best time to build a studio habit. When choosing a studio during pollution season, ask about:
Good indoor formats for pollution season:
FYF runs community fitness events across Delhi NCR, and during pollution season the calendar moves indoors.
See all FYF events in Delhi NCR.
What to expect at an FYF event: you can come solo or with friends, and you'll be grouped by level so beginners play beginners.
Looking for something to do on the weekend? See our ideas for active Sunday mornings in Gurgaon.
| Day | Session | Where |
|---|---|---|
| Monday | Strength (full body, 45 min) | Gym or studio |
| Tuesday | Yoga or mobility (60 min) | Studio |
| Wednesday | Padel or pickleball (60–90 min) | Indoor court |
| Thursday | Rest or easy walk (only if AQI is below 200) | Outdoors or mall walk |
| Friday | Strength or indoor cycling | Gym or studio |
| Saturday | FYF indoor event or a group game | Indoor venue |
| Sunday | Rest or an easy outdoor session on a cleaner morning | Depends on AQI |
Adapt it to your level. The point is to keep three to four active days a week through winter without depending on outdoor air.
It depends on the AQI. When it's above 200 (Poor), move hard sessions indoors. Above 300 (Very Poor), avoid outdoor exercise entirely. Children, older adults and anyone with asthma or a heart condition should be more cautious and follow their doctor's advice on bad-air days.
Indoor padel options in Gurugram include Padel Rushh in Sector 65, among others. Always check whether a court is fully enclosed or only roofed, as covered courts don't keep out polluted air. FYF also runs indoor padel events in Delhi NCR during pollution season.
An indoor court is fully enclosed, with walls and a roof, so it can be protected from outdoor air, especially if the hall has purifiers. A covered court only has a roof or canopy with open sides. It keeps off rain and sun, but not pollution.
GRAP itself sets out stage-wise curbs on pollution sources such as construction and vehicles. Separately, in December 2025, CAQM directed Delhi NCR governments to suspend outdoor physical sports for schools, institutions and sports bodies. Indoor sport is not covered by those directions.
Strength training, yoga, Pilates and indoor racket sports work best because they keep you moving in cleaner air. On the worst days, choose moderate intensity over all-out cardio, keep sessions to about an hour, and train in a space with working air purifiers and good ventilation.
Yes. FYF moves its Delhi NCR calendar indoors during pollution season, with padel, pickleball and fitness formats at indoor venues. You can come solo, play at your level, and book upcoming dates on the FYF Delhi NCR events page.