Benefits of Exercise When You Have Chronic Migraine
Research shows regular exercise lowers stress levels and helps you sleep better; stress and poor sleep are common migraine triggers. Exercise can also:
Boost mood and self-esteem and ease depression, which commonly occurs with migraine
Strengthen certain muscles that may play a role in migraine
Ward off obesity, which is linked to migraine
What Exercises Are Good for Chronic Migraine?
Here are some exercises to try. Talk to your doctor first to see if these are right for you.
Aerobic exercise. Cardio that gets your heart rate going -- like brisk walking, running, jogging, or swimming -- can strengthen muscles and joints, and release feel-good endorphins. Start slow and watch your pace. Try a 30-minute walk each day. You can add more time and energy to your workouts as you build endurance and stamina.
Yoga. The intentional and mindful movements used in yoga can ease stress -- a major trigger for migraine attacks. One study found that practicing yoga five to six times a week can significantly lower the frequency and intensity of your migraine.
High-Intensity Interval Training (HIIT). This is a type of training that combines short bursts of high-intensity cardio like running or weightlifting with periods of low-intensity walk or rest. Start slow and see how your body responds. Work your way up, including a warm-up and cool-down session before and after HIIT. If you’re not sure how to get started, ask a qualified trainer or a physical therapist about it.
Tai chi. It’s a type of body-mind exercise that can improve balance and coordination. It can also lessen pain, depression, and anxiety.
Things to Consider Before You Get Started
Before you start any exercise routine, it’s best to check in with your doctor. Once you’re cleared you should:
Pace yourself. This is especially important if you’re new to exercise. Make a plan you’re more likely to stick to in the long run. This will help you stay consistent and motivated to see long-term results. Try to include different types of exercises throughout the week to figure out what you like. Start slow and include warm-up exercises and stretches.
Pick the right gear and equipment. Wear comfortable clothing. If you’re planning to run or walk, wear proper shoes to avoid pain. If you’re planning to lift weights, start with small weights and build your way up.
Check your diet. Physical exercise requires a lot of energy. It’s important to eat healthy, well-balanced foods to fuel your body with energy through the workouts. Drink lots of water to stay hydrated.
Build a support system. Check in with family and friends to keep you going, especially on bad headache days. If severe migraine symptoms make it difficult to leave home, you can always try a virtual workout session online. This way you can stay physically active in the comfort of your own home.
Watch for triggers. As you kickstart a physical exercise routine, pay attention to anything that may trigger a migraine attack. That could be a new exercise, food, or protein drink.
Know When to see a Headache Specialist for a Migraine
Mostly everyone gets headaches that improve on their own or with over-the-counter medication. See a headache specialist if you have:
Headaches often
Headaches that last for more than two days
Severe head pain that disrupts your life
Other neurological symptoms in addition to head pain
People with migraines should avoid exercising during a migraine attack, as it can make the pain worse. However, regular exercise can help reduce the frequency and intensity of migraines for most people.
Shannon M. Pulsipher
NASM CPT, CES, PES, BCS, WLS
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