Seasonal allergies don’t have to stop you from enjoying outdoor exercise


Exercising outdoors when you have an allergy can be tricky. Some symptoms such as a runny nose while jogging can be more than a little inconvenient while other symptoms such as breathing difficulties can even be dangerous.1,2 The good news is that with a bit of forward-planning, exercising outdoors is possible! Learn how you can still safely enjoy, and get the best, from your favourite outdoor activities without being slowed down by your allergies.

A young woman running in workout gear in the sunshine

Why you shouldn’t let seasonal allergies stop you from exercising outdoors

Itching, sneezing, and sniffling can make you think twice about exercising outdoors – as it means exposing yourself to seasonal pollen triggers. However, exercising outdoors can offer some unique benefits.3 Exercising outdoors or indoors may help the body to deal with allergy symptoms, by improving blood circulation.4

“Compared with exercising indoors, exercising in natural environments was associated with greater feelings of revitalization and positive engagement, decreases in tension, confusion, anger, and depression, and increased energy”.3

This is why it’s important not to give up on exercise entirely during allergy season, but rather focus on finding the right tools and workouts to suit your needs. Always remember to consult your doctor if exercising outside with allergies as the relationship between exercise and allergies can vary from one person to the next.

The best outdoor exercise for people with allergies

The ‘best’ outdoor exercise will be different for different people – knowing your personal allergy triggers (and how to best manage them) can help you choose the best outdoor “allergy-friendly” exercise for you. For example, if your triggers are largely airborne (such as pollen), you might enjoy exploring some static, low-speed activities where there will be less allergens ‘flying’ towards you. Whereas, if grass triggers your allergy flare-ups during the pollen season, you can opt for grass-free exercises like swimming. With a bit of forward planning, you can always keep your outdoor exercising goals on track!

Our top tips for exercising with seasonal allergies

1. Know your allergy triggers

Identifying the outdoor triggers that cause your allergy symptoms is one of the key first steps. A doctor or health care professional can help you with this by putting together a list of your triggers, based on your allergy test results. That way, you can plan your exercise around these triggers.

2. Check the weather and pollen forecast before heading outside

It’s always a good idea to check the weather and pollen forecasts before heading outside. Fluctuations in humidity, wind, and temperatures can all impact the levels of air pollen.5 On dry and windy days when pollen travels easily through the air 6 you could opt for indoor exercise instead. On the other hand, heading out after heavy rainfall may not be a bad idea as pollen levels will tend to be lower.6

3. Choose the best time to workout

You might also want to consider the best time of day for your workout. Typically, pollen counts are highest in the morning and then again in the early evening 6,7 so this may not be your best option for an outdoor workout.

4. Remember to always take your allergy medication

You can get the most out of your allergy medicine by taking it consistently and correctly (per doctor/package directions), and at the first sign of symptoms.

5. Wear protective clothing

Adding items such as sunglasses to your exercise attire can help with pollen allergy avoidance.8

6. Be flexible and listen to your body

It can help to be flexible and tuned into your symptoms before stepping outside to exercise. For example, splitting your exercise routine between indoors and outdoors could help when pollen levels are high outside and you are experiencing allergy symptoms

7. Take a shower after your workout

Taking a shower after exercising can help remove outside allergens from your body and hair. Washing your workout attire after exercising and wiping down equipment can also help prevent a post-workout reaction.

Keep your outdoor fitness fun with Allevia®!

Your allergy doesn’t have to stop you from enjoying outdoor exercise. Allevia® offers long-lasting (24-hour), effective, relief for allergy symptoms that’s non-drowsy in most people. Don’t let symptoms like sneezing, a runny nose, itchy/watery eyes, and nasal congestion stop you from heading outdoors! You can exercise with Allevia® as it does not affect cognitive and physical abilities in most people (known as psychomotor skills) e.g., hand-eye coordination activities like throwing a ball!

Don't let pollen hold you back! Allevia is long lasting, acts in 1 hour & is non-drowsy in most people.

Don’t let pollen get in the way, live your greatness with Allevia 120mg tablets. Contain fexofenadine. Always read the label.

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This article is not a substitute for medical advice. Allevia should be used as directed according to the product label. If you suspect that you have allergies, consult with your doctor or pharmacist. Only they can make a proper diagnosis.


  1. Hope M, Yao L. Exercise induced rhinitis: a prevalent but elusive disease. Annals of Allergy, Asthma & Immunology. 2018; 121(5):S128.
  2. Golisano Children's Hospital. Exercise-Induced Anaphylaxis (EIA). Available at: Exercise-Induced Anaphylaxis (EIA) Accessed 13 March 2023.
  3. Coon JT, Boddy K, Stein K et al. Does Participating in Physical Activity in Outdoor Natural Environments Have a Greater Effect on Physical and Mental Wellbeing than Physical Activity Indoors? A Systematic Review. Environmental Science and Technology. 2011;45(5):1761-72.
  4. Time Magazine. Sneezing and Wheezing Solutions: Surprising Ways To Relieve Spring Allergies. Available at: Accessed March 2023.
  5. Met Office. How does the weather affect hay fever? Available at:  Accessed March 2023.
  6. The Weather Channel. Accessed March 2023.
  7. Kings College Hospital. Pollen Avoidance. Available at: Accessed March 2023.
  8. Ozturk AB, Celebioglu E, et al. Protective efficacy of sunglasses on the conjunctival symptoms of seasonal rhinitis. Int Forum Allergy Rhinol. 2013;3(12):1001-6.

Take Allevia before your symptoms take over you

Life isn’t waiting for your allergy symptoms to pass and neither should you.

That’s why Allevia® helps deliver relief that lasts 24 hours, acts within one hour and is prescription strength, so you can get on with enjoying your day.​

MAT-XU-2301601 V1.0 (May 2023)