How to Stay Active During a Brutal Allergy Season

Why exercise may help your symptoms - and how to train smarter when the pollen count spikes

Summer is here, and with it comes longer days, fresh air, and the promise of getting outdoors.

But if you’re like a lot of us (myself included), this season also comes with an unwanted sidekick: relentless allergies. Runny noses, itchy eyes, congestion that just won’t quit - it can make even the best training plan feel like a chore. And based on what many of my clients are experiencing right now, this year’s allergy season is no joke.

So - here’s the good news: staying active can actually help. But there’s a right way to do it.

First, what’s actually happening in your body?

Allergies are your immune system reacting to a harmless substance like it’s a threat - pollen, dust, pet dander, mold spores. These substances, called allergens, trigger your body to release histamines, which cause those classic symptoms: sneezing, swelling, watery eyes, and congestion.

So, if your immune system is already going haywire, why would working out help?

Exercise = Natural Decongestant

When you exercise, your heart rate increases and your breathing deepens. That deeper, more rhythmic breathing helps open your airways and can reduce sinus congestion, at least temporarily. The increased blood flow during exercise also helps clear out inflammatory substances in your system faster.

Some studies show that moderate-intensity aerobic exercise (like brisk walking, cycling, or interval-based strength training) can reduce nasal inflammation and improve airflow, which gives you a break from feeling like you’re breathing through a straw.

Movement Also Helps Regulate the Immune System

Regular exercise has been shown to improve immune function over time - not in a way that makes you invincible, but in a way that makes your immune system less likely to overreact to allergens. You might not eliminate your allergy symptoms completely, but you may feel them less intensely and recover faster.

It also reduces stress, which is key. Chronic stress can make allergies worse by increasing inflammation and making your immune system more sensitive. If you’ve ever had a stressful week and noticed your symptoms flared up, that’s why.

But Be Smart About Where and When You Train

While movement is helpful, you don’t want to be gasping for air while running through a pollen cloud.

Here’s what you need to do to train smart during allergy season:

• Check the pollen count before heading outside. Use apps like Pollen.com or your local weather app. If the numbers are high, consider training indoors.

• Avoid early mornings and windy days. Pollen levels are highest between 5 a.m. and 10 a.m. Wind stirs up allergens, so it’s usually worse on breezy days.

• Shower and change your clothes immediately after training outdoors. Pollen sticks to skin, clothes, and hair.

• Use indoor training as your backup plan. Whether it’s bodyweight circuits, treadmill work, or dumbbell-based strength training, have a go-to indoor session ready to go.

• Take your allergy meds - seriously. Antihistamines and nasal sprays can make a huge difference in how you feel while exercising.

Bottom Line

Allergy season doesn’t have to derail your training. In fact, staying consistent with your workouts might actually help you feel better.

Yes, there may be days when it feels like your sinuses are out to sabotage your gains. But with the right strategies, you can still show up, stay on track, and keep your momentum - even when the pollen’s flying.

Pro tip: Just like training, allergy management is about being proactive, not reactive. The more prepared you are, the less your allergies will interfere with your progress.

Don't let allergy season slow your training down! Make it a great summer season training outdoors!

Your Fit4Success Coach,

Eric Evans BS, CSCS, ACSM