As hay fever season peaks with soaring pollen levels, many sufferers might feel discouraged from exercising. However, avoiding physical activity isn’t the only option. In fact, moderate exercise has been shown to help alleviate hay fever symptoms, offering relief without heavy reliance on medication.
According to an Allergy UK study, nearly half of those with hay fever reduce their outdoor activity during pollen season, with one-third experiencing weight gain as a result. Yet, research from the National Center for Biotechnology Information reveals that moderate exercise can significantly reduce allergic rhinitis symptoms — the nasal irritation caused by allergens.
To get the most benefit while minimizing allergic reactions, timing and preparation are key. Pollen counts tend to peak early in the morning when plants first release pollen and can surge again on hot evenings, according to King’s College Hospital. Using tools like the My Pollen Forecast app can help you track pollen levels throughout the week, allowing you to schedule workouts during lower pollen periods.
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Whether exercising indoors or outdoors, it’s important to rinse off pollen promptly. Showering immediately after your workout and washing your hair thoroughly helps remove lingering pollen that might continue to trigger symptoms.
Importantly, avoid high-intensity workouts. The studies show that while both exhaustive and moderate exercise improve allergic rhinitis symptoms, moderate-intensity exercise is more effective at enhancing immune function and reducing inflammation. High-intensity workouts may stress the body, raising histamine levels and worsening symptoms. Instead, consider yoga, light strength training, or brisk walking to stay active and comfortable.
In clinical research involving 13 allergic rhinitis patients and 14 healthy individuals, participants completed both exhaustive treadmill tests and moderate exercise sessions at 65-70% of their heart rate recovery for 30 minutes. The findings indicated that moderate exercise produced a more favorable immune response, highlighting its benefits for hay fever sufferers.
By adopting moderate exercise routines and taking simple precautions, hay fever sufferers can maintain an active lifestyle and reduce their symptoms even during peak pollen seasons.