Healthy Living

Essential Tips for Exercising During Allergy Season

Learn how to keep your outdoor workouts allergy-friendly with simple tips to manage pollen and weather triggers.

This article was medically reviewed by Tess Thomas, DO, ABFM

If you love exercising outdoors but struggle with allergies, here are ways to keep your workouts going without too much discomfort. — (Getty Images)

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For those who love the fresh air and freedom of outdoor workouts, allergy season can be a real hurdle. Pollen counts can quickly turn a peaceful run or bike ride into a sneeze-filled struggle, with symptoms like coughing, wheezing, and even asthma flaring up as you breathe deeply during exercise. But don’t let allergies sideline your fitness routine.

Pollen Concerns

By timing your workouts around pollen peaks and being mindful of the weather, you can significantly reduce your exposure to allergens and keep your workouts on track.

Pollen counts can trigger symptoms like coughing, wheezing, and even asthma, especially when you're breathing deeply during exercise. To avoid the worst of it, try timing your workouts around pollen peaks—grass pollen is highest in the late afternoon, while ragweed peaks closer to noon.

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Pollen counts can trigger symptoms like coughing, wheezing, and even asthma, especially when you're breathing deeply during exercise. To avoid the worst of it, try timing your workouts around pollen peaks—grass pollen is highest in the late afternoon, while ragweed peaks closer to noon. — (Getty Images)

Rain And Wind

After a rainstorm might be the best time to head out, as pollen is often subdued, but be cautious of windy days that can stir it up again. If you’re sensitive to humidity, be mindful that muggy weather can make it harder to breathe, too.

Making A Plan

It’s tough to completely avoid symptoms, but it can make a big difference if you adjust your routine, take allergy meds and use an inhaler if you have asthma. For personalized advice, consider talking to an allergist about the best approach for you.