Before you head out for some dopamine-inducing workout in the park, consider these five tips to make your outdoor fitness routine as beneficial as possible:
1. Time well.
You may need to avoid going out at specific times of the day, depending on what triggers your allergy Exercise Equipment Review
For example, if you are allergic to ragweed, you may want to schedule your jogs in the late afternoon or early evening. While grass pollen counts are much higher during that time of day, ragweed pollen counts, which are what trigger allergy symptoms, tend to peak early in the middle of the day.
2. Know your allergens.
Different allergens are more prevalent during specific times of the day. But for your exercise schedule to be most effective, you need to learn as much as you can about your specific allergens.
For pollen, you should research the numerical classification experts use to define the amount of pollen in the air in a day. This will vary for different types of pollens (as reflected in the first tip), so be sure to pay attention to detail.
For example, a tree pollen level of 90 or higher is considered high, while one to 14 is considered low. You can check local websites that track pollen counts in your area for mold, weeds, grass, and trees.
In case you need to go outside when the pollen count is at its peak, be sure to wear a mask. Once you get home, rinse your nose with a saline solution to remove any particles you've inhaled. You can also use nasal sprays for this purpose.
3. Choose your exercise wisely.
While exercise is generally fine for people with allergies, certain forms of exercise are better than others.
For example, swimming is great for strengthening the lungs, but some people have a sensitivity to chlorine that can cause irritation and shortness of breath.
Likewise, biking and running are great for getting fresh air and getting your heart rate up, but doing so in cold weather can lead to uncomfortable symptoms (not from allergies but from spasms in your airways).
If you have been experiencing worse symptoms, you should consider switching to low-impact exercises like yoga. But if you can't stop running every day, throw your clothes straight into the washing machine and take a shower right after you get home.
Flush your airways with saline or use a nasal spray as above. You can also consult your doctor for recommendations for your specific condition.
4. Take your medications before you exercise.
Another way to keep allergy symptoms at bay is to take your medications preventively, a few weeks before allergy season. Your doctor might also recommend that you take a bronchodilator 10 to 15 minutes (for short-acting medications) or one hour (for long-acting medications) before you exercise if you experience exercise-induced asthma.
Warning: self-medication is discouraged. It would be best to seek the advice of a licensed medical professional before taking medication.
5. Pay attention to the sky.
Want to exercise outside but aren't sure if it's safe because of your allergies? Look at the sky.
The weather is a good indicator of whether it is safe for you to exercise or even do your usual physical activities outdoors.
Windy, dry, warm days bring the most pollen, so it's best to stay indoors during this weather.
High humidity encourages mold growth, which can be a problem if you're allergic to it. You may also find it hard to breathe if the air feels heavy from all the moisture.
The best time to go outside is after a rain. In addition to the beautiful rainbow that follows, a rain also washes away pollen and other allergens floating in the air. This is why it is highly recommended that people with allergies go outside after a rainy day.
Don't ignore the symptoms.
The worst thing you can do when you have allergy symptoms, or any other illness, is force yourself to move. If you feel sluggish, exhausted, or unwell, take the day off to rest. These symptoms are your body's way of telling you to slow down.
If you still feel exhausted or experience symptoms even after taking medication after exercising outdoors, it may be best to take your workouts indoors.