Managing Allergies in the Outdoors: Safe Outdoor Exercise Tips

Many people who suffer from allergic rhinitis fear engaging in outdoor activities, especially physical exercise. Symptoms like sneezing, coughing, and a runny nose can be a constant nuisance during a workout. Imagine going for a walk or run while constantly sneezing and wiping your nose!

However, with the right strategies, it is possible to enjoy outdoor activities while managing allergic flare-ups.

In the UK, more than 20 million people are affected by at least one allergic disorder, according to the MHRA (Medicines and Healthcare products Regulatory Agency). This means one in three people are dealing with allergy symptoms. A challenge, right?

But as we know, regular physical exercise is crucial for both physical and mental health. In this article, we will explain how to manage allergies while keeping outdoor exercise in your routine. Keep reading!

Seasonal Allergies and the Most Common Triggers for Each

Each season brings different challenges for those who suffer from allergies.

In spring, the increase in tree pollen is one of the primary causes of allergic reactions, while in summer, grasses and weeds become the main culprits.

By autumn, outdoor mould and dust mites are the biggest offenders, whereas in winter, allergies are more often triggered by indoor factors such as dust and mites.

Additionally, in some regions of the UK, pollution levels can also affect respiratory health, especially in denser urban areas. Monitoring the weather and pollution levels can help you avoid outdoor activities on critical days.

Nevertheless, in all seasons, outdoor exercise is highly beneficial for overall health. Therefore, it’s crucial to identify your personal allergy triggers to take appropriate preventative measures.

How to Identify Personal Allergy Triggers

Understanding your triggers is key to managing your allergies effectively. Keeping an allergy diary, where you track your symptoms throughout the seasons, and consulting with specialists who can perform allergy tests are excellent ways to pinpoint your triggers.

Once you know your specific triggers, you can take more targeted preventive measures. For example, some people may find that a sudden drop in temperature can be a trigger, or perhaps pet dander during the seasonal shedding.

Respiratory Exercises as Allies

Incorporating breathing exercises, such as diaphragmatic breathing, can help alleviate nasal congestion, making it easier to exercise. These techniques also increase lung capacity, which is essential for those with allergies who need to optimise air intake during aerobic activities.

Precautions for Outdoor Exercise

To safely exercise outdoors, it's important to take a few precautions.

Checking the weather forecast and pollen counts can help you choose the best times for outdoor training – pollen levels are typically lower in the early morning or just after rain.

Additionally, wearing sunglasses and hats can reduce direct exposure to pollen. For those who are more sensitive, wearing respiratory masks can prevent inhalation of allergens during high-pollen days.

Personal Hygiene After Exercise

After exercising, take a shower to remove any pollen or allergens that may have accumulated on your skin and hair. Changing clothes immediately also helps prevent allergens from spreading in your home. These small precautions can make a big difference in preventing allergy flare-ups.

Anti-inflammatory Diet

In addition to external care, a diet rich in antioxidants and anti-inflammatory foods can help reduce allergy symptoms. Consider including citrus fruits, leafy green vegetables, omega-3-rich fish, and nuts in your diet. These foods help strengthen the immune system, making it more resistant to inflammation caused by allergens.

Types of Outdoor Exercise

Certain types of exercise are better suited for people with allergies, depending on the intensity and environmental exposure.

For those who enjoy running, it’s best to choose areas with less vegetation. Walking on paved trails is another good option, as is outdoor yoga on days with lower pollen counts.

Cycling is another excellent alternative, particularly in urban areas where pollen exposure tends to be lower.

For each of these activities, taking precautions such as avoiding high-grass areas and keeping a handkerchief handy for potential allergic reactions is recommended. Wearing sunglasses even when it's not very sunny can help protect your eyes from contact with pollen.

Preventative Care Routines Before Exercise

Another helpful tip is to adopt a preventative care routine, such as using nasal sprays or saline rinses before exercising. This can help clear the nasal passages and reduce the likelihood of allergic reactions.

Incorporating Exercise into Your Routine

Struggling to find time for exercise? How about walking or cycling home from work? Or even swapping the lift for the stairs? That way, you can stay active without needing to set aside specific time for exercise.

You can also start small, with just a few minutes of outdoor activity each day, and gradually increase the time as you get into the habit.

Stay Alert, Not Drowsy!

To maintain the energy and regularity needed for exercise, your allergy medication should not cause drowsiness.

Histallay is an antihistamine that typically does not cause drowsiness, providing relief from symptoms while allowing you to take it during the day (at any time). This is crucial for those engaging in physical activities like running or cycling, where maintaining coordination is important.

Want to know more?

Read the articles below:

Histallay Seasonal Allergy Guide

Are mould allergies seasonal?