If the air temperature is not too low (below -10°C), and there are no other symptoms of severe illness, such as fever or chills, — walking outdoors at a moderate pace and according to the weather (with covered airways) is a safe and beneficial addition to the treatment of a runny nose. It can alleviate the condition during a runny nose and help reduce swelling of the nasal mucosa. This is related to several physiological mechanisms:
Vasoconstriction upon cooling. When in contact with cool air, natural vasoconstriction occurs — narrowing of the capillaries in the nasal mucosa. This reduces blood flow to the inflamed tissue, decreases swelling, and facilitates nasal breathing. This effect works similarly to vasoconstrictor drops, but without their side effects.
Moisturizing and cleansing the mucosa. Outside, especially in conditions of moderate humidity, the air is generally cleaner and more humid than in a centrally heated indoor environment. This contributes to:
- moisturizing the dried mucosa,
- improving the movement of ciliated epithelium,
- accelerating the removal of mucus and viral particles.
Stimulation of the sympathetic nervous system. Fresh cool air activates the sympathetic nervous system, which also contributes to vasoconstriction and reduced swelling.
This may be accompanied by a subjective improvement in well-being and clarity of nasal breathing.
Overall improvement in lung ventilation. During a walk, lung ventilation increases, which helps to better saturate the blood with oxygen, activate metabolic processes, and reduce systemic inflammation.
Advantages of cool air compared to drops:
- Physiological vasoconstriction — the body regulates blood flow itself, without damaging receptors or causing dependence.
- No side effects — unlike medications, walking does not cause tachycardia, headaches, or atrophy of the mucosa.
- Strengthening immune defense — being outdoors improves the immune response and restores the barrier function of the epithelium.
- Mechanical cleansing — exhaling in the cold enhances the removal of mucus, bacteria, and viruses.
- Increased tone of the sympathetic nervous system — this helps improve overall well-being and speeds up recovery.
Thus, if there are no contraindications (such as severe chills, fever, or bronchospasm), walking in fresh cool air is not just an alternative to drops, but a much gentler, natural, and health-promoting way to cope with mucosal swelling and symptoms of rhinitis.
