Are you someone who loves to exercise and give your body a workout? But do you sneeze, run, or itch as soon as you step out of the house? Your nose starts to run, and your eyes start to get red and itchy? If so, you're not alone. This is a very familiar and annoying experience for many of us who have allergies. So, should you stop exercising completely because of this allergy? Absolutely not. In fact, if you plan properly, you can exercise well even with this allergy, minimizing the discomfort it causes. Let's talk about that today.
1. Know exactly what you are allergic to.
"Allergic" is not the same thing. Some people are allergic to dust, others to foods, and still others to animal dander. The main problem when exercising outdoors is the pollen in the air. These are released from various trees, flowers, and grasses.
Remember, not all trees release pollen at the same time. And not everyone is allergic to all pollen. Therefore, it is very important to know what types of pollen you are really allergic to. The best way to do this is to see your doctor and get an allergy test if necessary. Then you can know exactly what you need to be careful of.
2. Choose a good time to exercise.
This is a fact that many people don't know, but it's very important. Pollen levels in the air are not the same at all times of the day.
Pollen levels in the air are usually highest between 5 and 10 a.m. and in the evening at sunset , because these are the times when the most pollen from trees is released into the air.
Therefore, if you can, avoid these times of day and plan to do your outdoor exercise at another time of day. Midday is best for this.
If you suddenly have to exercise at this time, wearing a face mask can greatly reduce the amount of pollen in the air entering your nose and mouth. Also, as soon as you get home from exercising, clean the inside of your nose thoroughly with a saline nose spray that you can buy at the pharmacy. This will remove any pollen that has accumulated inside your nose. You can ask your doctor for more information about this.
3. Be careful about the weather too.
It's also a good habit to look out the window before you go out to exercise.
- Dry, hot, and windy days: These are the days that are most difficult for allergy sufferers. Because strong winds spread pollen in the air very easily. It is best to avoid exercising outdoors on these days.
- High Humidity Days: Some people may experience difficulty breathing on days when the air is humid. Also, high humidity increases the risk of mold growth. This mold is also a major allergen.
- Rainy days: Don't be surprised, rain is one of the best weather for exercise for those with allergies. The air is very clean after rain. Because all the dust and pollen in the air are washed away with the raindrops and fall to the ground. So it's a great idea to go outside for a walk or run as soon as the rain stops.
4. Choose the exercise that suits you best.
Some types of exercise can aggravate allergy symptoms more than others.
For example, start-and-stop activities, such as tennis, may increase symptoms in some asthma sufferers.
However, swimming is often the best exercise for people with allergies and asthma. It strengthens your lungs. However, the smell of chlorine in some indoor pools can be uncomfortable for some people. So, if you feel difficulty breathing, get out of there. Cycling is also a good option.
The most important thing is that if you are receiving the right treatment, you should be able to play any sport or exercise without any problems. If not, it's time to make some changes to your treatment plan. Talk to your doctor again about it.
5. Listen to your body.
This is simple but very important. If you are taking your medication exactly as prescribed by your doctor , but you feel more tired than usual, sneezing, or itchy eyes after exercising outside, don't force yourself to exercise that day. Instead, do some simple exercises that you can do at home. Understanding your body's signals is essential to staying healthy.
6. Don't wait for a sneeze to come, take medicine early!
This is the biggest mistake many people make. They only start taking allergy medicine after the allergy has become severe, the sneezing has gone, the nose is blocked, and it's really difficult.
However, there is a much more effective method. If you know that your allergies are more likely to flare up during certain seasons in Sri Lanka, especially when the weather is dry and windy , don't wait for that time to come. Start taking your allergy medication prescribed by your doctor a few weeks before the season starts . This is called being 'proactive' rather than 'reactive'. By starting your medication early, you can prevent a lot of allergy symptoms.
| Good things to do (Do's) | Don'ts |
|---|---|
| Exercising after the rain. | Exercising outdoors between 5-10 am and in the evening at sunset. |
| Choosing exercises such as swimming and cycling. | Exercising outdoors on dry, windy days. |
| Take medication as directed by your doctor before the allergy season begins. | Exercising vigorously even when it feels uncomfortable. |
| Rinse your nose with saline as soon as you get home from exercising. | Ignoring the symptoms. |
Take-Home Message
- Don't stop exercising because you have allergies. It's bad for your overall health.
- Find out exactly what you are allergic to. If necessary, get an allergy test done under medical advice.
- Choose a good time of day and good weather to exercise. After the rain is a great time!
- Start using the allergy medication your doctor prescribed as soon as possible, without waiting until it becomes difficult.
- If you still have difficulty controlling your symptoms after doing all of this, don't hesitate to see your doctor again.
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