Sussex Performance Centre

How to Exercise When You Suffer from Hay Fever: Latest Medical Advice and Expert Tips

Hay fever, or allergic rhinitis, can be a significant obstacle for fitness enthusiasts, particularly when exercising outdoors.

Symptoms like sneezing, itchy eyes, and a runny nose can disrupt your workout routine. However, with the right approach, you can manage your hay fever and stay active. Here’s the latest medical advice and expert tips to help you exercise effectively while managing hay fever.

Understanding Hay Fever and Exercise

Hay fever is triggered by allergens such as pollen, which are more prevalent during certain times of the year. When you exercise, you tend to breathe more deeply and through your mouth, increasing the intake of allergens. This can exacerbate hay fever symptoms, but exercising is crucial for overall health and can boost your immune system.

Medical Advice for Managing Hay Fever

  1. Medication: Over-the-counter antihistamines can help control symptoms. Non-drowsy options like loratadine (Claritin) or cetirizine (Zyrtec) are often recommended. Nasal corticosteroids, such as fluticasone (Flonase), can also be effective in reducing nasal inflammation and congestion.
  2. Allergy Shots: Immunotherapy (allergy shots) may be an option for those with severe hay fever. These shots can gradually reduce your immune system’s reaction to allergens over time.
  3. Timing Your Workouts: Pollen levels are usually higher in the early morning and late afternoon. Plan your workouts for times when pollen counts are lower, such as late morning or early evening.
  4. Indoor Workouts: On days when pollen counts are high, consider indoor exercise options like using a gym, swimming pool, or home workouts.

Expert Tips for Exercising with Hay Fever

  1. Choose the Right Environment:
    • Indoor Gyms: Utilize indoor facilities where pollen exposure is minimized. Activities such as weight training, yoga, and indoor cycling are excellent choices.
    • Swimming: Swimming in an indoor pool can be beneficial as the water helps keep pollen out of your airways.
  2. Protective Measures:
    • Wear Sunglasses: Sunglasses can help protect your eyes from pollen.
    • Shower Post-Exercise: Shower and change clothes immediately after outdoor activities to remove pollen from your body.
    • Use a Mask: A pollen mask can reduce the amount of allergen you inhale during outdoor activities.
  3. Monitor Pollen Levels:
    • Pollen Forecast Apps: Use apps or websites that provide daily pollen counts to plan your outdoor activities. Sites like offer local forecasts.
    • Avoid High-Pollen Areas: Stay away from areas with a lot of grass, trees, and flowers during peak pollen times.
  4. Hydration and Nutrition:
    • Stay Hydrated: Drinking plenty of water can help thin mucus and alleviate some hay fever symptoms.
    • Anti-Inflammatory Diet: Foods rich in omega-3 fatty acids, such as fish and flaxseeds, as well as fruits and vegetables, can help reduce inflammation.
  5. Modify Your Workout:
    • Low-Intensity Exercises: If symptoms are severe, opt for lower-intensity exercises like walking, yoga, or Pilates.
    • Breathing Techniques: Practice nasal breathing to filter out some allergens and reduce the impact on your respiratory system.

Member Testimonials from Sussex Performance Centre

Rebecca Boulton shares, “I’ve been a member of SPC for 10 months now, having only originally joined for a 12-week block. Each session is planned out, and every coach is knowledgeable and encouraging throughout the sessions. Going to a new exercise space can often feel intimidating, but SPC were welcoming from day one. My favorite part is the community vibe and the way members encourage each other. My weeks wouldn’t be the same without my SPC early mornings.”

Mandy Ardern says, “I joined SPC a year ago after a recommendation from a friend. Initially apprehensive about going, I immediately felt welcomed into the ladies group training. The sessions are challenging but fun, with lots of sweat and laughter. Personal training sessions with Emily have been invaluable for building confidence and technique. All the trainers are knowledgeable, enthusiastic, and encouraging, making the sessions interesting and fun.”

Paul Fryer adds, “Joined SPC a couple of months ago and really enjoy it. The coaches are always there to correct form or advise, creating a great atmosphere with a lot of variety in exercises from session to session. My son also attends the SPC youth session and enjoys it a lot. I would definitely recommend SPC!”

With these strategies and the supportive community at Sussex Performance Centre, you can manage hay fever effectively while maintaining your fitness routine. Stay active, stay healthy, and enjoy your workouts without letting hay fever hold you back

How Many Times a Week Should You Exercise? A Comprehensive Guide
How to Lose Belly Fat: A Scientific Approach
Embracing Fitness After Your 20s: Unlocking Lifelong Energy and Strength
Why Strength Training Can Reduce Chances of Weight Gain During and Post Menopause