You already know that exercise is good for you. Thousands of studies have outlined the physical and mental benefits of moving the body to increase the heart rate and burn calories. Regular physical activity can protect you against countless health conditions, like anxiety and depression, type 2 diabetes, stroke, heart disease, and many types of cancer. At least 150 minutes a week of moderate exercise, or 75 minutes per week of vigorous physical activity, can also help you feel more energized, sleep better, and even boost your sex life — that is, unless you suffer from exercise-induced migraines.
Does exercising trigger migraines?
Although we are well aware of the health benefits of exercising regularly, it's not always sunshine and rainbows when you are a migraine sufferer trying to live a healthy, active lifestyle. Unfortunately, exercise can trigger migraines and headaches in some people, especially vigorous or high-intensity activities.
There are at least a couple of theories on what causes exercise-induced headaches. One is that intense physical activity dilates blood vessels in the brain, triggering an inflammatory response that can translate into headaches for those with over-excitable pain receptors. Another possibility is that other triggers — such as light and sound sensitivity, hot weather, and dehydration — may play a bigger role in exercise migraines than the act of exercising itself.
Research has produced varying results. An analysis of 1,207 headache patients found that physical activity was a triggering factor for 22.1% of participants. A smaller study among 129 New Zealand students suggested that 9% suffered from headaches after a vigorous workout.
How exercise may help migraines
While some migraine-prone individuals experience headaches during or after a workout, regular exercise can, ironically, also reduce the frequency and severity of headaches and migraines. When you are physically active, your body releases endorphins — the 'feel-good' chemicals responsible for the pleasantly relaxed feeling after working out, or the so-called "runner's high."
Endorphins act on opiate receptors in your brain to boost pleasure and reduce pain signals. Some studies have even shown that regular exercise and relaxation techniques can reduce the frequency of migraines just as effectively as topiramate, a prescription medication used to prevent them.
How often should you exercise if you are a migraine sufferer?
According to the Centers for Disease Control and Prevention (CDC), adults should do 150 minutes of moderate-intensity aerobic exercise and 2 or more days a week of muscle-strengthening exercises. Flexibility exercises are especially important as well.
If you start to feel a migraine or headache coming on — stop exercising! Some good exercises for migraine sufferers include:
Yoga
Research shows that people who do yoga as an add-on migraine therapy have fewer and less intense headaches. A study published in the peer-reviewed journal Neurology with 160 participants found that yoga yielded a significant reduction in headache frequency, duration, and intensity.
Tai Chi
An ancient mind-body practice often described as "meditation in motion," tai chi is a gentle, low-impact form of exercise that improves flexibility, strength, and balance — important if you experience vestibular symptoms. A randomized controlled trial published in the Evidence-Based Complementary and Alternative Medicine Journal showed significant positive health effects after 15 weeks of bi-weekly tai chi sessions, including reducing the prevalence of headaches.
Walking
Walking is one of the most underrated exercises. Research shows that simply placing one foot in front of the other can be just as effective as running for improving cardiovascular health, burning calories, and improving circulation. If you are prone to exercise-induced headaches, walking is a great option. Start with a short 10 to 15-minute walk every day and gradually increase the pace and duration. Always avoid exercising in hot, humid environments, warm up and cool down, and stay hydrated.
Proper warm-up and cool-down
Warm-up for 10 minutes: Warming up prepares your body for exercise and gradually revs up your cardiovascular system by raising body temperature and increasing blood flow to your muscles. It may also reduce muscle soreness and lessen injury risk. Light stretching before exercising loosens your muscles and tendons, increasing flexibility and range of motion.
Cool-down for 10 minutes: A sudden stop in physical activity can cause blood pooling in your legs, a drop in blood pressure, and dizziness. Cooling down allows your heart rate to return to normal and can minimize the risk of feeling dizzy or faint. Walk at a moderate pace and stretch immediately following your workout.
Every time you move you're expending water. After an intense workout, replenish water supplies to decrease muscle soreness and increase strength and flexibility.
Exercise is an important part of living a full, healthy life. If you suffer migraines or other conditions, discuss starting an exercise routine with your physician.
