When you suffer from awful seasonal allergies, it can be difficult to function in day to day life. Many people find that they cannot exercise outside when they have bad allergies. Allergies can affect your sinuses and respiratory system, which can make outdoor exercise difficult, if not impossible. Many a workout has been ruined by nasal congestion, sinus headaches, coughing, and fatigue. However, your allergies don’t have to get in the way of your fitness goals if you know how to control them. This blog will go over ways in which you can exercise outside even when you suffer from seasonal allergies.

Scan the Area

Before you set foot outside, you need to prepare for the pollens and allergens that are rampant outdoors. You can use an app or a website that tells you the amount of pollen, mold, and other allergens that are in the air. A good website to use is this one by The American Academy of Allergy, Asthma, and Immunology.

It’s also important to avoid going outside at certain parts of the day because pollen counts are higher at specific times. Plan your workout for times of the day when these levels get lower, such as early morning or early evening. If the area is windy, more pollen is found in the air, so it’s best to stay inside until the winds die down. Also, avoiding grassy areas like parks and fields helps you to stay away from grass pollen and other plant allergens.

Prepare Before Going Outside

Preparation can go a long way! There are various methods you can use to reduce the amount of pollen that gets into your body. Vaseline around the nostrils essentially traps pollen and stops it from going into your nose, and sunglasses prevent pollen from getting into your eyes. Taking an antihistamine or nasal spray before going out can help reduce symptoms, as well. If you are going to be working out in a heavily grassy area, wear long sleeves or yoga pants to prevent weeds from touching your body and irritating your skin.

Know Your Body

You need to listen to your body to know if it is okay for you to exercise. You should be able to breathe without difficulty, so if you have a cough or phlegm, you shouldn’t work out. Take the “below-the-neck” rule seriously – if your symptoms turn into a fever or a chest or respiratory infection, you shouldn’t be exercising until you are recovered. Working out isn’t appropriate if you are experiencing fatigue, body aches, or other fever-like symptoms.

Don’t push yourself; it is okay to stop your workout if you are experiencing any abnormal, painful, or unbearable symptoms. If you are feeling fatigued or have strong symptoms that day, it is okay to turn that day into a rest day. Your overall health and well-being is important, so you shouldn’t be pushing your body past its limits.


You don’t have to stay inside because of your allergies! As long as the reactions don’t occur, exercising outdoors is still an option for the allergic. This can often be an excuse not to work out, but those with allergies can still perform and benefit from exercise outside.

At BeLite Medical Center, our medical practitioners work closely with you to help you reach your fitness goals. If your allergies are causing you issues, we will help you figure out ways to exercise while keeping your allergies in mind. We will work around your allergies in order to help you reach your weight loss goals.