Spring is here and so is allergy season
The University of Cape Town’s Real Pollen Count has reported record-high tree pollen levels across the country, especially from cypress, plane, hackberry, and mulberry trees. This year, pollen season started early and is expected to last well into October, making symptoms more severe and persistent than usual.
Wellness and allergies: How to stay active and healthy
Allergies can make you want to retreat indoors, but movement is essential for overall wellness. The good news: most people with allergies can, and should, keep exercising. In fact, regular physical activity can help reduce inflammation, boost your immune system, and improve your mood.
Multiply members know that staying active isn’t just good for your health, it’s also rewarding. With personalised activity goals, Multiply helps you stay motivated even when allergy season hits hard.
Smart ways to exercise during allergy season
- Swimming: Indoor pools are ideal—the humid air soothes airways and keeps pollen at bay. Remember to check your sensitivity to chlorine.
- Indoor workouts: Treadmills, stationary bikes, yoga, Pilates, and dance classes are great options when pollen counts are high.
- Low-impact activities: Yoga and strength training are less likely to trigger symptoms than high-intensity workouts.
- Walking or running: Choose early mornings or late evenings when pollen is lower, or head indoors on high-pollen days.
Exercises to approach with caution
- High-intensity outdoor workouts: Activities like HIIT, long-distance running, or CrossFit outdoors can increase pollen exposure.
- Outdoor sports on grass: Soccer, rugby, or field sports may worsen symptoms.
- Cycling or running on windy, dry days: These conditions stir up pollen and can make symptoms worse.
- Swimming in chlorinated pools: While generally helpful, some people may find chlorine irritating – listen to your body.
When to avoid exercise
If you’re experiencing severe symptoms (wheezing, chest tightness or shortness of breath), take a rest day or switch to gentle indoor activity.
If you have asthma, consult your doctor about using a preventive inhaler before exercise. 1
Tips to manage allergies this spring
- Track daily pollen counts: Use tools like The Real Pollen Count to plan outdoor activities.
- Limit exposure during peak hours: Pollen tends to peak around midday or early afternoon. Keep windows closed and use air conditioning with filters where possible.
- Change clothes and shower after being outdoors: Pollen sticks to skin, hair and clothing. A quick shower and fresh outfit can help.
- Use protective gear: Sunglasses shield eyes from pollen, and masks can reduce inhalation when counts are high.
- Turn to proven medications: Antihistamines, nasal sprays, and eye drops are effective when started early. For persistent symptoms, consult your doctor.
- Support your body: Adequate rest, hydration, and avoiding irritants like smoke can help reduce overall sensitivity.
Spring allergies don’t have to derail your wellness goals. With a proactive approach – adjusting your routine and using the right tools – you can still stay active and get rewarded, even when allergies are at their worst.
If you have underlying conditions like asthma, always consult your healthcare provider for a personalised plan.
