By Chanpreet Singh, MD, Nuvance Health

Let’s face it, fall allergies can make staying active challenging. Sneezing, coughing, itching … these symptoms can make it tough to lace up your sneakers and get moving. But there are ways to enjoy exercise without triggering your allergies. By understanding how allergies and exercise interact, you can choose the right workouts and take steps to minimize your risk of allergic reactions. 

Seasonal allergies are common in adults

With cooler weather and seasonal changes, many people experience seasonal allergies. According to the CDC, more than a quarter of all adults deal with seasonal allergies, leading to more than four million annual visits to the doctor’s office. 

Common allergens like pollen, which are tiny seeds spread from flowering plants, trees, grass and weeds, can cause allergy symptoms such as a runny nose, congestion and watery and itchy eyes. People with respiratory illnesses such as asthma are more sensitive to pollen and should take caution when going outdoors. Rainfall and cooler weather can also contribute to indoor mold growth, affecting air quality.

How to prevent allergy flare-ups while exercising in Westport

Symptoms like nasal congestion, sneezing, coughing and itchy eyes can make it hard to breathe and can affect your performance while exercising. Preparation and prevention are key to staying active despite allergies. Here are some tips to protect yourself:

Check pollen forecasts: Before heading outdoors, check the Westport allergy forecast to see the pollen outlook. Exercise indoors or spend less time outdoors when pollen counts are high.

Exercise later in the day or before dawn: If you’re an early bird, exercising outdoors before dawn will work in your favor. Pollen counts are usually highest after sunup, so consider exercising later in the day if you can’t get outside before the sun rises. If you plan to exercise outdoors in the heat, make sure you are prepared by following these six tips from a Nuvance Health cardiologist.

Take anti-allergy medication. Find relief from allergy symptoms by taking over-the counter antihistamines, decongestants, saline nasal sprays and eye drops. These can help alleviate nasal congestion, sneezing, coughing and itchy and watery eyes. 

Use sunscreen. Protect your exposed skin from harmful UV rays by applying a broad-spectrum sunscreen (SPF 30 or higher).

Dress appropriately. Wear wrap-around sunglasses to protect your eyes and a hat to keep pollen out of your hair. A mask or scarf over your nose and mouth can help filter out pollen from the air you breathe.

Drink plenty of water. Staying hydrated helps to thin mucus and to ease congestion caused by allergies.

Keep your hands away from your face. In particular, keep your hands off your eyes. After outdoor activity, wash your hands with soap and warm water for at least 20 seconds. 

Keep your windows closed: If you’re exercising indoors, shut your windows and screen doors to keep the pollen out. Consider installing high-efficiency filters in your HVAC system or using an air purifier to improve indoor air quality. If you’re driving to your exercise destination, keep your car windows closed so pollen stays out. 

If allergy symptoms persist or are severe, consider consulting your primary care physician. They can provide personalized advice and may recommend allergy testing.

Learn more about Primary Care at Nuvance Health.

Allergy-friendly outdoor exercises in Westport

Staying active outdoors can be difficult when you have allergies. But don’t worry, there are several options; here are some allergy-friendly exercises to consider:

• Swimming and water aerobics: In an indoor pool, you’re breathing in warm, humid air. Warm air doesn’t constrict your breathing the way dry and cold air can. This makes swimming a good activity for those with allergies and asthma. The Westport Weston Family Y’s Aqua Fitness classes are very popular.

• Cycling: Bike along the beautiful Sherwood Millpond and Long Island Sound at Sherwood Island State Park. Plan your bike ride around an upcoming event or check out The Nature Center to wind down after your ride.

• Walking: Take in some of the breathtaking views along Compo Beach. If you’re up for a game of volleyball, Compo has two sand volleyball courts. Stop at Old Mill Grocery & Deli and pick up sandwiches for lunch to enjoy while relaxing on the beach afterwards. 

The bottom line: If you love the beautiful scenery Westport has to offer but want to avoid pollen, try exercising in the evening when pollen counts are lower. Joining a gym can give you access to various exercise, strength training and cardio equipment. Indoor cycling classes, yoga or Pilates are great choices as they usually take place in environments with filtered air.

Dr. Singh is a family medicine doctor raised in New York. He builds strong patient relationships, focusing on motivating and educating for improved quality of life. He’s experienced in diagnosing and treating acute/chronic conditions and providing personalized care. He prioritizes preventive care, aiming to understand patients’ unique needs. Beyond medicine, he’s an avid reader, cherishes family time and enjoys hiking. He’s devoted to fostering strong relationships and promoting holistic well-being. He’s committed to making a positive impact on the lives he touches.

Note: Nuvance Health has sponsored this content for Westport Journal. Nuvance Health is a system of nonprofit hospitals, medical practices and outpatient healthcare services throughout the Hudson Valley and western Connecticut, including nearby Norwalk Hospital. Visit nuvancehealth.org  for more information.