Having seasonal allergies doesn’t mean that your workout regimen has to be strictly limited to a gym or your living room. If you suffer from outdoor allergies, following the right precautions—such as knowing when and where to exercise, for instance—can help. Below, we’re sharing some tips to help you stay ahead of seasonal allergies so that you don’t have to give up on exercising outdoors.

The most common outdoor allergy triggers in the U.S. include tree, grass, and weed pollen, as well as mold spores. Understanding which outdoor triggers are causing your seasonal allergy symptoms is key. Your doctor can help you put together a list of triggers, based on allergy test results, that will help you adjust your outdoor workouts most effectively. That way, you can plan to exercise indoors on days when your known triggers will be at their highest levels, and head outside when the chance of an allergy flare-up is lower.

Always check the forecast before heading outside. Fluctuations in humidity, wind, and temperatures, as well as climate change in general, can all impact pollen counts (how much pollen is in the air at a given time). On days when pollen counts are at their highest—such as dry and windy days when pollen travels easily through the air—you may want to opt for indoor exercise instead. Alternately, according to the Asthma & Allergy Foundation of America, the best time to head outdoors if you suffer from pollen allergies is during or immediately after a rainstorm, or when it is cloudy and windless.³ This is because rain can help wash pollen away and keep it from moving around, which can have a positive effect on your allergy symptoms.

You’ll also want to consider the optimal time for your workout. Typically, the worst time of the day for pollen is during the mid-to-late morning hours (typically between 5 A.M. and 10 A.M.), after the morning dew dries. An evening or early-morning workout may be a good option for seasonal allergy sufferers, when dew lowers pollen counts. For assistance with planning your exercise schedule, visit websites like the National Allergy Bureau or Pollen.com to research pollen counts and weather forecasts ahead of time. Or, simply enter your zip code into  our pollen forecasting tool at the bottom of this page for even quicker results.

Taking allergy medicine consistently and as directed—per the product’s label or by a healthcare provider—at the first sign of symptoms can help relieve seasonal allergies when exercising outdoors. Your physician or allergist can help you choose the best antihistamine to support your preferred outdoor activities.

Try adding some protective items to your exercise attire to help prevent allergens from entering your eyes, nose, or mouth, such as wraparound sunglasses, a hat, or a bandana. In some cases, when direct exposure to allergens can’t be avoided during physical activity (such as when mowing the lawn), a pollen mask may be helpful. These items can act as barriers and help lower your exposure to seasonal allergy triggers during your outdoor activities.

It’s best to remain flexible and tuned into your symptoms before stepping outside to exercise. This can include incorporating creative ideas, such as doing half of your workout indoors and the less strenuous half outdoors, for example. It’s all about finding the right strategies that will make your outdoor exercise routine work for you, and taking it easy on days when you’re not feeling your best due to allergy symptoms.

It’s advisable to shower as soon as possible after exercising in order to eliminate allergens from your body and hair. Washing your workout attire after exercising can also help remove allergy triggers that collect on your clothing and help prevent a post-workout reaction. This also includes thoroughly wiping down any mats or equipment you may have taken with you outdoors.