All You Need to Know About Exercising With Allergies

If you have seasonal allergies, check out these 6 tips to help combat allergy symptoms when you exercise.

March 1, 2022

If you have allergies and like to exercise outside, this article is for you! Many prefer the ease and low-effort of being able to just grab your running shoes and head out the door. If you suffer from allergies, you don’t have to give this up.  There are several things you can do before and after your workout to make sure your allergies don’t get in the way.

6 Easy Things For Allergy Sufferers to Do Before and After Exercising Outdoors

1. Download a pollen app and check it regularly before working out. There are so many free apps to choose from, including several weather apps. If pollen levels are high, either switch to an indoor workout or pop your preferred antihistamine before you go out.

2. Plan outdoor exercise when pollen counts are at their lowest. This can vary depending on what you’re allergic to. Some pollens peak earlier in the day than others, so make sure to do your homework.

3. Consider wearing glasses or a mask to protect your eyes and prevent inhalation of dust, dirt or anything that can exacerbate your already existing allergies.

4. Wear a long sleeve shirt and light pants if your run or walk takes you to an exceptionally wooded or grassy area.

5. Change your clothes when you come home and rinse off too! You don’t want to be dragging allergens throughout your home, workplace and car if you’ve been out in pollen for 15 minutes or more. You’d be amazed at the amount of pollen your skin, clothes and hair can collect just from a five minute walk around the block.

6. Consider a saline nasal rinse after your workout to clear out anything that could have entered your nasal passages.

It’s important to pay attention to how you feel at all times when exercising, but particularly if you suffer from allergies, monitor your symptoms and go inside if they seem to be getting out of hand. You’ll also want to pay attention to the weather when exercising outside, as humidity and wind can impact how tree, grass and weed pollens impact you.


While there are many tips and tricks to minimize your exposure to outdoor allergens and maintain an outdoor exercise routine, it’s also important to find out what you’re allergic to and get on a treatment plan that can solve the problem at its source rather than just treating the symptoms.

Further Reading
All About Spring Allergies: Symptoms, Causes and Treatment
Spring Allergies: Symptoms, Causes and Treatment
March 8, 2022
Who is a Candidate for Allergy Drops?
In this article, we explain who the best candidates are for allergy drops.
February 15, 2022