If seasonal allergies make you sniffle, sneeze and wheeze during your workouts, you’re not alone. About 30% of American adults have seasonal allergies. And exercising outdoors can cause symptoms to flare up. But don’t ditch your daily fitness routine just yet. A few changes can help.

Seasonal allergies are caused by pollen and mold spores. Tree and grass pollens are the springtime culprit from February to early summer. Hay fever usually hits between August and November, when pollen from ragweed pops up. Mold grows wildly during warm, rainy periods.

Having a pollen or mold allergy means that they trigger your body’s immune response. That can cause:

• Sneezing.
• Runny nose.
• Watery eyes.
• Itchy nose, throat, eyes, ears or roof of the mouth.

Some people may experience a severe allergic reaction, such as difficulty breathing or anaphylaxis. This type of reaction is a medical emergency.

Allergy-smart workouts

Seasonal allergies are uncomfortable and debilitating, especially when you’re exercising. But these steps can help decrease flare-ups:

• Take allergy medicine. Using over-the-counter antihistamines as directed can help minimize many symptoms when you exercise.
• Watch the weather. Dry and windy day? Work out indoors. Exercise outside during or after rain or in the early morning, when dew keeps pollen in check.
• Choose less strenuous workouts. Yoga is kinder to your allergies than long runs or high-intensity cross-training.
• Shower immediately afterward. Wash the pollen off your skin and out of your hair.
• Use a nasal saline spray. This can help flush pollen and other allergens out of your nose.
• Wear an allergy mask. Choose one that has nanofibers, which are proven to filter out pollen and more.
• Avoid going past lawn mowers, leaf blowers and people raking. These activities kick up allergens. If you have to do this work yourself, wear a mask, shower and change clothes afterward.

Next steps

Even if you are taking allergy meds, exercise can cause congestion or drainage. Check with your doctor to find out if a nasal medicine is right for you.

In need of a doctor? Visit our Physician Directory Page.

Sources: American Academy of Allergy, Asthma & Immunology; American Academy of Otolaryngic Allergy; American College of Allergy, Asthma & Immunology; American Council on Exercise; Asthma and Allergy Foundation of America