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: allergy to pollen or hay fever. This fact affects the respiratory system and sinuses, as well as making it torture to go out and exercise.
Whenever you run or go to your outdoor training classes, breathing and cardiovascular performance are disrupted by nasal congestion, sinus headache, or energy depletion. Even so, physical exercise has numerous health benefits, and there are many different routines that you can practice.
Benefits of exercise in pollen allergy
Allergies are a nuisance that can sometimes cause pain, congestion, itchiness, 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, but it's also a great way to clear your nasal passages so you can breathe freely again.
Releases endorphins
Exercise relieves allergies by releasing endorphins. Endorphins are brain chemicals that eliminate pain and discomfort. They also take credit for causing the athlete's high that runners sometimes experience after running for a long time. Exercising for about 20 minutes will trigger the release of these endorphins in your system, which will help you feel much better and take your mind off your stuffy nose.
Increases heart rate
A good amount of exercise can increase your heart rate, which can help you feel better and have more energy. This increased heart rate will provide additional energy, which is something a person needs while they are 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 the nose and lungs
Exercise helps alleviate allergies by opening up the very places where allergies cause such a disturbance. Allergies are good at 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 to complement any medications you are taking to get the best possible results.
Boosts the immune system
Finally, exercise helps allergies by boosting the immune system. Just exercising makes a person's white blood cells circulate faster. Such rapid circulation strengthens a person's ability to combat illness and disease.
Exercise routine for allergy sufferers
Jog on the spot or jump rope to warm up
Warming up your cardiovascular system for 5-10 minutes not only helps you avoid injury, but it can also help lessen your allergy symptoms during your workout. An effective warm up will increase your heart rate and improve your circulation, which helps get rid of all the 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 plenty if you're going for a run.
Do 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 form of cardiovascular exercise. If the idea of running outdoors during peak allergy season makes you nervous, consider using a treadmill indoors. If the treadmill becomes boring, there are other options for a good cardiovascular workout, including step machines or stationary bikes.
However, don't overdo it either. Keep in mind that an extreme routine could exacerbate symptoms or lead to exercise-induced breathing problems.
Practice yoga to improve your breathing
Strong and deep breathing is fundamental to 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 take a yoga or pilates class, focus on your breath above all else. Breathing through the nose decreases the amount of pollen entering 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 want to consider taking an allergy medication 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 aqua 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 clogging your sinuses, giving you further relief from your 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 exercise also washes all the pollen off your body, especially if you exercise outdoors.
Stretches the muscle groups worked
Stretching is important regardless of whether you have allergies, but it's especially important if you want to exercise when it comes to allergies and reduce the most troublesome symptoms.
Dealing with allergies can leave you feeling fatigued and stiffer than you normally do. Stretching can help prevent injury and also make you feel less sore.
Other tips for playing 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 ensure you can stick to a safe training routine during pollen season.
Take the weather into account
If it is dry and too windy, it is best to opt for the treadmill indoors. You can do this quietly in the gym or, if it is closed due to confinement, you can get one at home. During peak pollen season, the best time to exercise outside is during or right after it rains.
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 early in the morning (between 11 and 18 o'clock) and late in the afternoon (from XNUMX until dark), as pollen counts are significantly higher. So the ideal time to go out to practice sports is between XNUMX in the morning and XNUMX in the afternoon. In addition to keeping you out of full sun, early morning offers the added benefit of dew to keep pollen at bay.
Think about the type of training
Outdoor yoga 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 showering to wash stubborn pollen off your skin and hair. It is also advisable to wash your exercise clothes to remove the pollen from there. You can use a nasal saline spray or rinse after exercising outside during pollen seasons to flush allergens out of your nose.
Try to avoid lawnmowers
Although you may want to use this tip to avoid mowing your own lawn, lawn mowers kick up a lot of pollen and even mold. It's best to try to stay as far away as possible, even if you're just across the street.
Possibly you will find maintenance workers in parks and gardens, or even the citizen cleaning service that carries pressurized 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 that at least an hour passes between the time you take your allergy medication and the time you go outside to train.
cover your head and eyes
Wearing a hat and sunglasses can reduce your direct exposure to pollen when exercising outdoors. This can significantly lessen allergy symptoms, especially watery and itchy eyes. Sunglasses will keep pollen out of your eyes, while a hat will keep it out of your hair. Since pollen settles in hair, a hat is helpful for keeping long hair away from your face and eyes while you're active.