Surely you have the best intentions to start a new training routine, taking advantage of the arrival of good weather. But there is a problem for allergy sufferers: pollen allergy or hay fever. This fact affects the respiratory system and the sinuses, in addition to making it torture to go out to exercise.
Whenever you run or go to your outdoor training classes, breathing and cardiovascular performance are disrupted by a stuffy nose, sinus headache, or energy depletion. Still, physical exercise has numerous health benefits, and there are many different routines you can practice.
Benefits of exercise in pollen allergy
Allergies are a nuisance that can sometimes cause pain, congestion, itching, and many other symptoms. Fortunately, many different activities, such as exercise, can help in most cases. Exercise is not only a great way to get your heart rate up, it’s also a great way to clear your nasal passages and be able to breathe freely again.
Release endorphins
Exercise relieves allergies by releasing endorphins. Endorphins are brain chemicals that eliminate pain and discomfort. They also take credit for causing the athlete euphoria that runners sometimes experience after running for a long time. Exercising for about 20 minutes will cause these endorphins to be released into your system, which will help you feel much better and stop thinking about a stuffy nose.
Increase heart rate
A good amount of exercise can increase your heart rate, which can help you feel better and more energetic. This increased heart rate will provide additional energy, which is something a person needs while going through an allergic reaction of some kind. Cardiovascular exercises are the best exercises to get your heart pumping.
Examples of exercises that will work are running, jogging, stair climbing, rowing, jumping rope, treadmill walking, tennis, volleyball, basketball, and much more.
Exercising opens your nose and lungs
Exercise helps alleviate allergies by opening up the very places where allergies cause such disturbance. Allergies are good for closing a person’s nose and causing breathing problems. Fortunately, a good training session can open up the lungs and nose and relieve the patient of some of the discomfort caused by allergies. It can also help supplement whatever medications you are taking for the best possible results.
Boosts the immune system
Finally, exercise helps allergies by boosting the immune system. Just exercising causes a person’s white blood cells to circulate faster. This rapid circulation strengthens the person’s ability to fight disease and illness.
Exercise routine for allergy sufferers
Jog on site or jump rope to warm up
Warming up your cardiovascular system for 5-10 minutes not only helps you avoid injury, it can also help lessen your allergy symptoms during your workout. An effective warm-up will increase your heart rate and improve your circulation, helping to clear all mucus and congestion.
Your warm-up doesn’t have to be complex. Five minutes of jumping followed by five minutes of leg stretching, for example, is sufficient if you are going for a run.
Get at least half an hour of aerobic activity
Doctors recommend that allergy sufferers include at least 30 minutes of cardio in their daily routines. Strengthening the cardiovascular system is especially important if you experience significant allergy problems, as you face an increased risk of heart disease.
Jogging is an obvious way to do cardiovascular exercise. If the thought of running outside during allergy peak season makes you nervous, consider using a treadmill indoors. If the treadmill gets boring, there are other options for a good cardio workout, including step machines or bicycles .
However, don’t overdo it either. Be aware that an extreme routine could exacerbate symptoms or cause exercise-induced breathing problems.
Practice yoga to improve your breathing
Strong and deep breathing is essential for the practice of yoga and Pilates. Although some poses can be difficult to perform if you have sinus pressure or a runny nose, breathing can ultimately lessen your symptoms.
If you decide to do a yoga or Pilates class, focus on breathing above all else. Breathing through the nose decreases the amount of pollen that enters the body compared to breathing through the mouth.
However, maintaining good breathing can be difficult if you have a stuffy nose. In these situations, you may think about taking an allergy medicine between an hour and 30 minutes before class starts.
Go swimming in the pool
If your symptoms are severe, an aquatic environment may be the ideal training environment for you. In an indoor pool, the air is humid and warm, making it easier to breathe. If your local gym or sports center offers water aerobics or similar classes in an indoor pool, take advantage of them.
You can also go to any other pool and just swim without having to go to a class or participate in any specific training.
Finish your workout with steam
The steam from a hot shower will help loosen the mucus that is clogging your sinuses, giving you greater relief from allergy symptoms. If you work out in a gym, take advantage of the steam room.
After a hot shower or time in the steam room, stand under cooler water for a few minutes. The change in temperature will further loosen the mucus in your airways and allow you to take a few clean, clear breaths. Showering immediately after exercising also cleanses all the pollen from your body, especially if you exercise outdoors.
Stretches the muscle groups worked
Stretching is important regardless of whether you have allergies, but it is especially important if you want to exercise when it comes to allergies and reduce the most troublesome symptoms.
Dealing with allergies can leave you fatigued and feel stiffer than you normally do. Stretching can help prevent injury and also make you feel less sore.
Other tips for doing sports if you are allergic
As the temperature rises and the seasons progress, it’s exhilarating to change your daily exercise routine from the inside out. Here are the top tips to consider to make sure you can stick to a safe training routine during pollen season.
Take the weather into account
If it’s dry and it’s too windy, it’s best to go for the indoor treadmill. This can be done quietly in the gym or, if it is closed due to confinements, you can get one at home. During peak pollen season, the best time to exercise outside is during or just after the rain.
Even so, it is advisable to opt for covered spaces or, at least, away from plants and vegetation. You will surely find esplanades or trails around the city. Of course, be careful with the heat, since there is no shade it can be dangerous for your health.
Consider the time of day
Experts also recommend going out during the early hours of the morning (between five and ten o’clock) and late in the afternoon (from seven o’clock until dark), since pollen levels are significantly higher. So the ideal time to go out to practice sports is between 11 in the morning and 18 in the afternoon. In addition to keeping you out of peak sun, the early morning offers the added benefit of dew to keep pollen at bay.
Think about the type of training
Yoga outdoors is easier than something more strenuous like long runs or crossfit. But definitely think about your options to keep yourself at bay during allergy season, like taking a shower to remove stubborn pollen from your skin and hair. It is also advisable to wash exercise clothes to remove pollen from there. You can use a nasal saline spray or rinse after exercising outside during pollen seasons to remove allergens from your nose.
Try to avoid lawn mowers
Although you may want to use this tip to avoid mowing your own lawn, lawn mowers raise a lot of pollen and even mold. It is best to try to stay away as much as possible, even if you are just crossing the street.
You may come across maintenance workers in parks and gardens, or even the citizen cleaning service that carries compressed air materials.
Avoid pain relievers or decongestants before exercising
Although decongestants can relieve sinus congestion, they also increase your heart rate and can raise your blood pressure. They even interfere with the body’s ability to regulate temperature, while pain relievers can thin the blood.
In particular, if you do aerobic exercise, this can be a potentially dangerous combination because it can cause palpitations and / or symptoms of a heart attack or ischemia. If you are taking a prescription allergy medication, you should continue to take it as prescribed. However, make sure there is at least an hour between the time you take your allergy medicine and the time you go out to train.
Cover your head and eyes
Wearing a hat and sunglasses can reduce your direct impact with pollen if you exercise outdoors. This can significantly decrease allergy symptoms, especially itchy, watery eyes. Sunglasses will keep pollen out of your eyes, while a hat will keep it out of your hair. Since pollen collects on your hair, a hat is helpful in keeping long hair out of your face and eyes as you move.
