Do you have allergies and are you afraid or reluctant to exercise outside? Maybe you go for a jog or a bike ride, and then come home feeling constantly sneezed, runny nose, and achy. It's only natural to wonder, "What's the health benefit?" But the truth is, all of us, whether we have allergies or not, need to exercise regularly to stay healthy.
The good news is that you can still exercise even if you are exposed to outdoor allergens. Even medical experts say that people with conditions like allergies and asthma can exercise outdoors just like everyone else, with the right preparation and treatment. The key here is to be prepared . So, let's look at some things you need to know before exercising outdoors if you have allergies.
Let's take care of these things before exercising outdoors.
Rather than suddenly deciding to exercise outdoors, doing so with a little planning can help you manage your allergy symptoms. Let's explain this further in the table below.
| Advice to follow | A description about it |
|---|---|
| 1. View the calendar | We can largely predict the seasons when pollen is in season. This is especially true in Sri Lanka during the flowering season of certain trees. If you know what kind of pollen you are allergic to, you can prepare yourself before the season begins. For example, you can start taking medication in advance, as advised by your doctor. |
| 2. Keep an eye on the weather. | You can check the pollen count online or from weather reports. If the pollen count is high, it's a good idea to stay indoors. Pollen levels are usually highest in the morning on warm, windy days. Also, be aware of air pollutants like vehicle exhaust and ozone. These can aggravate allergies. Think twice, especially if you exercise in a city or near a busy road. |
| 3. Choose the best time of day | According to many experts, the best time to exercise is in the morning or evening. This is because pollen levels can be at their highest during the day, especially around noon or early afternoon. But remember, pollen counts don't drop to zero at any time of the day during the pollen season. So always be careful . |
| 4. Choose low-intensity exercise. | On a day when pollen levels or air pollution are high, instead of your usual brisk run or bike ride, choose a less strenuous exercise. The reason is simple: When you breathe harder, more allergens enter your body. So, do something like stretching, yoga, or weight training. |
| 5. Dress well for cold days. | Cold air is a common irritant for people with sensitive airways and allergies. So if you're exercising outside on a cold day, cover your mouth and nose with a scarf or muffler. This will warm the air a little before it reaches your lungs. |
| 6. Protect your eyes and lungs | Some people use a mask or bandanna when exercising outdoors. It's also a good idea to wear goggles to protect your eyes. Granted, it can be a bit difficult to tell a young child to play with a mask. But if you're an adult and you find it helps, don't worry about what others think. |
| 7. After exercising, take a shower and change clothes. | During the pollen season, your clothes and even your hair may be covered in pollen. So, wash those clothes as soon as you get home and take a good shower. This will remove the allergens from your skin and hair. Also, this is not only for you, but also for other people in your house who have allergies. |
| 8. Exercise indoors on the hardest days | Most days, exercising outdoors is fine. But on days with high pollen counts and air pollution, exercising indoors is a good temporary solution. But remember, exercising indoors can still cause allergy problems. Exercising in a damp basement with dust and mold can be worse than exercising outdoors. So keep your workout area clean and free of mold. |
How to control allergies with medication?
It's a good idea to try to control your exposure to allergens when exercising outdoors. However, that alone may not be enough to prevent allergy symptoms . Many people with allergies need to take these precautions along with appropriate medications.
"Our ability to control exposure to outdoor allergens is very limited. Therefore, while it is good to follow protective measures, more attention should be paid to drug treatment," the expert said.
So, talk to your doctor about how to take your medications before exercising outdoors. For example, you may need to take antihistamines at least an hour before exercising. Nasal steroid sprays can take up to a day to fully work. So, your doctor may recommend that you take your medication daily for the duration of your allergy season.
The most important thing is not to limit your life because of allergy symptoms . Many people find their allergies limiting their enjoyment of life. People who used to enjoy hiking, playing with friends, and running around the yard with their kids find themselves stuck at home for much of the year because of allergies. But it doesn't have to be that way.
Don't spend your life sneezing and running your nose. See a qualified doctor and get proper treatment.
Take-Home Message
- Don't let having allergies prevent you from exercising outdoors.
- Before exercising, be sure to consider pollen levels, weather, and time of day and prepare well.
- Simple things like covering your face with a scarf on cold days and choosing less strenuous exercise on days with high pollen counts can make a big difference.
- Make it a habit to change clothes and take a shower as soon as you get home from exercising.
- The most important thing is to talk to your doctor and decide which medication and treatment plan is best for you.
- Don't suffer in silence from allergy symptoms. With proper treatment, you can live a comfortable, active life.
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