How to Exercise Safely with Hay Fever

The arrival of spring brings warmer weather, resurgent natural beauty and a real sense of renewal. Unfortunately for hay fever sufferers, it can also bring seemingly never-ending sneezing, wheezing and a generalised, itchy sense of wrongness.

Managing the symptoms of hay fever is tricky enough in itself. How are you also supposed to maintain an exercise routine when it feels like everything from your chest up is ever so slightly on fire?

Trust us, it is possible to carry on working out with hay fever – you may just need to make a few adjustments and come up with a strategy. We’ll explain the various things you can try to keep your symptoms at bay while you’re getting your endorphin fix.

1. Take your workouts indoors

It’s the simplest solution. We understand the allure of exercising outdoors in the warmer months. However, if your seasonal allergies are really bad, to the point where it’s impossible for you to enjoy your workouts, it’s worth exploring indoor options.

Switch your outdoor runs to the treadmill, for example, or if you’re a tennis player, seek out indoor courts. It’s not giving up, it’s self protection, and you can always head out again once the pollen has subsided.

You can also take this as an opportunity to try new types of exercise. A yoga or HIIT class, for example, or maybe start a regular swimming routine in an indoor pool.

Saying that, if you’re still determined to get your exercise fix outside, there are some things you can try to make it more bearable.

2. Rethink your schedule

According to King’s College Hospital, pollen levels are at their highest first thing in the morning and late afternoon to early evening. If possible, it’s worth rethinking your exercise routine accordingly to lessen your hay fever symptoms, maybe fitting in a workout at lunchtime.

3. Cover up

You won’t be able to completely stop pollen from getting into your eyes and nose, but it’s worth considering some simple methods for reducing it.

Put a balm such as petroleum jelly under your nose, for example, in order to trap pollen and reduce the amount you inhale. You might also consider a breathable face mask that’s been specifically designed to reduce the amount of pollen that enters your nose and mouth.

For your eyes, a pair of closely-fitting sunglasses could provide some relief.

4. Check the pollen forecast

There are various pollen count checkers, such as the Met Office’s version, which gives you a five-day forecast. Knowing when the pollen count is going to be particularly high allows you to plan your outdoor exercise schedule accordingly.

5. Plan your route

This won’t be possible for everyone, of course, but if you’re running outdoors, try to stick to urban areas that have plenty of pavement and not many trees. Green, in this scenario, does not mean go.

6. Wash straight after your workout

That means washing both yourself and your workout gear. Pollen will have accumulated on your body and clothes, so in order to prevent more hay-fever-related symptoms that day, get yourself and your gear clean as quickly as possible.

7. Dry your clothes indoors

Tempting as it is to get your clothes dry in the fresh air on a sunny day, that’s a no for hay fever sufferers, as pollen will settle on the fabric, kicking off the sneezing cycle once again.

8. Consider remedies

From tablets to nasal sprays, you can get over-the-counter to relieve hay fever symptoms. The exact type that works for you will depend on what type of pollen is causing the issue – it varies between individuals. Speak to your pharmacist about which (ideally non-drowsy) options are available.

Prescription medications are also available. If you can get an appointment (best of luck), your doctor should be able to come up with an individually tailored approach.