Understanding AQI: what the categories actually mean
AQI (Air Quality Index) is a way to translate pollution measurements into health-relevant categories. Higher AQI means higher health risk.
- Good (AQI 0–50)
- Air pollution levels are low. Most people can go about daily activities without concern.
- Moderate (AQI 51–100)
- Air quality is acceptable for most people. However, some sensitive individuals may notice mild symptoms.
- Unhealthy for sensitive groups (AQI 101–150)
- This is where health effects begin to matter. Children, older adults, pregnant people, and those with heart or lung disease should limit long or intense outdoor activity.
- Unhealthy (AQI 151–200)
- Everyone may start to feel effects. Sensitive groups are at higher risk of symptoms such as coughing, breathing difficulty, chest tightness, or fatigue.
- Very unhealthy (AQI 201–300)
- This level represents a health alert. Outdoor activity should be minimized for everyone.
- Hazardous (AQI 301+)
- Serious health risk for the entire population. Avoid outdoor exposure as much as possible.
How air pollution affects human health
A summary of widely documented health effects, with linked sources.
Global context
Air pollution is a major health threat worldwide. The World Health Organization reports that about 99% of people breathe air that exceeds WHO guideline limits [1]. Because pollution is often invisible, it’s easy to underestimate it, but evidence links polluted air to a long list of serious outcomes affecting the lungs, heart, brain, pregnancy, and more.
One major reason: fine particles (PM2.5) are small enough to reach deep into the lungs and can contribute to inflammation and stress throughout the body. That’s why polluted air is not only a “lung problem.”
Heart and cardiovascular system
Air pollution is strongly linked with cardiovascular harm. Fine particle exposure (PM2.5) is associated with higher risks of heart attacks, strokes, high blood pressure, irregular heart rhythms, and inflammation [2].
What it means in plain language: pollution can act like an extra “pressure” on your heart and blood vessels. On bad-air days, people with existing heart disease (and many older adults) can be pushed closer to an emergency.
Brain, cognition, and mental health
Evidence is growing that long-term air pollution exposure is linked to higher risk of cognitive decline and neurodegenerative conditions (including Alzheimer’s and Parkinson’s) [4].
What this means: over years, polluted air may contribute to processes that are bad for brain health. This is still an active research area, but the direction of evidence is consistent enough that major public health institutions treat it seriously.
Lungs and breathing
The lungs are the first line of exposure. Air pollution can irritate airways and is associated with more asthma symptoms, bronchitis, and worsening of chronic lung disease. It can also increase vulnerability to respiratory infections. (This is part of why smoggy periods often feel like “everyone is coughing.”)
What this means: even if pollution doesn’t “cause” the virus, it can make breathing problems worse, especially for children and people with asthma.
Pregnancy and infants
Research links pollution exposure during pregnancy with higher risks such as low birth weight and preterm birth. This matters because the earliest stages of life are particularly sensitive to environmental stress.
What this means: pregnancy is one of the times when reducing exposure is most worth it, because small changes may matter more.
Who is most at risk
- Children: lungs and immune systems are still developing; they breathe more air per body weight.
- Older adults: higher baseline risk for heart/lung events; pollution can add strain.
- People with asthma, COPD, heart disease, diabetes: more likely to have symptoms or complications.
- Outdoor workers: higher exposure time on high-pollution days.
Is there a “safe” level?
Many large studies find health risks even at low concentrations, which is why public health guidance increasingly treats air pollution as a risk that generally improves as levels go down, rather than a simple “safe vs unsafe” switch.
What this means: lower is better. Even modest improvements can matter, especially at the population level.
Why this is treated as a global emergency
Harvard researchers reported that air pollution from burning fossil fuels was responsible for about 1 in 5 deaths worldwide in 2018 [5].
What this means: this is not a niche environmental issue, it’s a large-scale public health issue.
Sources (5)
- WHO — “Billions of people still breathe unhealthy air: new WHO data” (99% statement). Open source
- Harvard T.H. Chan — “The dangers of air pollution for heart health.” Open source
- Harvard T.H. Chan — “Chronic exposure to air pollution may increase risk of cardiovascular hospitalization among seniors.” Open source
- Harvard T.H. Chan — “How air pollution impacts our brains.” Open source
- Harvard T.H. Chan — “Fossil fuel air pollution responsible for 1 in 5 deaths worldwide.” Open source