Do you also take a short walk in the morning, go outside for a little air, and suddenly you start to feel dizzy, your eyes turn red and itchy, and your nose starts to run? Sometimes it feels like a cold? It's not just you. Many people have this experience. The reason for this may be that you have some kind of allergy, that is, an allergy. However, having an allergy does not mean that you should stop exercising and doing something good for your body. Today, let's talk about how to exercise outdoors carefully so that it doesn't cause a big problem with this allergy.
1. Understand what you are allergic to.
Simply put, an allergy is an overreaction of our immune system to something in our environment that is normally harmless. The main cause of these things outdoors is pollen. That is, tiny particles that accumulate in the air from things like flowers, trees, and grass.
Although our country doesn't have methods to measure pollen levels every day like America, you can do a little research on your own.
- Are your allergies worse in the morning or in the evening?
- Is it difficult on sunny, windy days?
- Is the garden too hard after a day of mowing the lawn?
- What kinds of trees and flowers are there on the path you are walking?
If you pay a little attention to these things, you will understand what things you are most sensitive to and at what times. It is like a detective looking for your allergies. Once you understand this, it is easier to avoid those things.
2. Be mindful of your exercise time
Depending on what triggers your allergies, you may be more sensitive to certain times of day. For example, grass pollen is often highest in the air during the afternoon and evening. Also, if you live in an urban area, pollen can be carried into the city on morning winds from the countryside.
So the best thing to do is to exercise when pollen levels are low. Generally, exercising outdoors early in the morning or a little later in the evening is best for most people.
Imagine, you go for a walk in the park near your office every day around 11 pm. Every day you get a runny nose and itchy eyes . But if you stop that and start going around 6 am, maybe your allergy symptoms will decrease a lot.
If you absolutely have to go out during the pollen season, do these things:
- Wear a hat: This will reduce pollen from getting on your hair.
- Wash your nose as soon as you get home: Washing the inside of your nose with saline solution, which you can buy at the pharmacy, will help remove any pollen particles that have gotten inside. It's also a good idea to wash your eyelashes.
- Change your clothes: Change your clothes as soon as you come back from outside and wash your body if possible, as pollen may still be on your clothes.
3. Pay attention to the weather too.
There is a big connection between weather and allergies. Exercising in certain weather conditions can make your allergies worse.
| Weather conditions | How allergies affect |
|---|---|
| Dry, hot and windy days | These are the days when pollen levels in the air are at their highest. The wind spreads pollen everywhere. It's best to avoid exercising outdoors on days like these. |
| Days with high humidity | On days when humidity is high, like in our country, some people may experience difficulty breathing. Also, due to humidity, mold is more likely to grow. This mold is also a strong allergen. |
| After the rain | This is the best time for someone with allergies to exercise outside. The air is cleaner after a light rain. The rain washes away dust particles and pollen, so the air is very clean. So, going for a walk after a light rain is very healthy. |
4. Choose an exercise that suits you.
Some types of exercise are more suitable for people with allergies than others.
- Swimming: Swimming is a great exercise to improve lung function . However, the high levels of chlorine in some public swimming pools can be harmful to the respiratory system of some people. Therefore, if you experience difficulty breathing or coughing while swimming, get out of there. If breathing difficulties persist, go to the nearest hospital's Emergency Department (ETU) immediately.
- Biking: This is also a very good exercise.
- Running in cold weather: When breathing in cold, dry air, some people may experience spasms in their airways, leading to asthma-like symptoms. This is not actually an allergy. However, with proper treatment, this condition can be controlled.
The most important thing is that if you talk to your doctor and follow a proper treatment plan, you should be able to do any sport or exercise you like without any problems. If not, you will need to discuss your treatment with your doctor again.
5. Listen to your body.
This is the most important thing. Understand the signals your body is giving you. If you are taking your allergy medication, but you feel more tired than usual when you exercise outside, or if your allergy symptoms (itching, itching, and sneezing) increase, it means that outdoor exercise is not right for you at that time.
On such days, instead of forcing yourself to exercise outside, switch to an exercise that you can do indoors. Choose something like yoga, stretching, or aerobics that you can do at home.
6. Take medicine before the crocodile arrives.
A mistake many people make is to take medication after the allergy symptoms have become severe and severe. A much more effective way to do that is to start treatment before the allergy symptoms begin.
If you know that your allergies tend to flare up at the same time of year (for example, when the trees are blooming), start taking your medication a few weeks before that time. This is called 'prophylactic treatment'.
Be sure to talk to your family doctor about which medications are best for you and how to use them. He or she will recommend the right pills, nasal sprays, or eye drops for you. Never use other people's medications or take any over-the-counter medications.
Take-Home Message
- Having an allergy is not a reason to stop exercising. The important thing is to do it correctly and safely.
- Try to understand which types of pollen you are allergic to and at what times.
- Avoid exercising outdoors on dry, windy days. The best time to exercise is after a light rain.
- Wear a hat when you go out for exercise. Change clothes when you get home and rinse your nose with saline water.
- Listen to your body. If allergy symptoms are severe, switch to an indoor workout.
- It is more effective to take medication before the onset of the allergy season, as directed by your doctor, rather than waiting until allergy symptoms appear. Always discuss your medication plan with your doctor.
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