Managing migraine can be challenging, especially when physical activity sometimes triggers headaches. However, the right exercise regimen can significantly improve your overall health and even reduce the frequency and severity of migraine (see our Exercise and Migraine post). In this comprehensive guide, we provide actionable tips and insights on how to safely and effectively include exercise in your life, specifically tailored for individuals with migraine. Discover how to start at your own pace, choose the right activities, and find enjoyment in movement while managing your migraine symptoms.
Starting Your Exercise Routine
- Start at Your Own Level: If you’re not used to exercising, begin with a low intensity and gradually increase.
- Enjoy Your Activity: Choose something you like doing.
- Integrate Exercise into Your Routine: Make it a regular part of your schedule.
- Find Support: Join a class or exercise with a friend.
- Set Goals and Track Progress: Write down your exercise goals and monitor your achievements.
- Persistence: Benefits from exercise take time; keep at it.
- Flexibility: If your routine gets interrupted, resume as soon as you can.
Recommended Exercise Duration
Aim for 30+ minutes of exercise, three or more days a week. If time is an issue, break your sessions into smaller segments, such as 10 minutes three times a day.
Determining Aerobic Exercise Intensity
- Daily Activities vs. Exercise: Activities like shopping and climbing stairs are beneficial but don’t count as structured exercise.
- Breath Monitoring:
- Low Intensity: You can carry on a normal conversation.
- Moderate Intensity: Your speech pattern is broken up by big breaths
- High Intensity: You can’t speak without running out of breath; this is too intense.
Avoid Positional Triggers
Certain head, neck, and shoulder movements can trigger migraine. Avoid contact sports and exercises that cause these triggers. Strengthening your back and abdominal muscles can help, and gentle neck stretches before and after exercise are beneficial.
Adapting Intensity to Your Condition
Prepare different routines for different energy levels. On bad days, opt for gentler sessions, and on good days, choose more energetic options.
Alternatives to the Gym
If a gym membership isn’t feasible, consider home workouts. Many free YouTube channels offer activities for various fitness levels. A mat and a small space at home are sufficient to start.
Beginner-Friendly Activities
Choose activities where you can control the intensity:
- Walking
- Tai Chi
- Pilates
- Stationary biking
- Swimming
- Light weight training
Yoga is beneficial but should be learned under supervision to avoid strain. Avoid intense activities like CrossFit or any with a high risk of falls or concussion.
Best Time to Exercise
The optimal time varies per individual. Some prefer early mornings, others in the evening. Regular exercise promotes good sleep, but late-day exercise might make falling asleep harder. If that happens, shift your sessions earlier. Consider lunchtime activity as well.
Making Exercise Fun
Enjoyable exercise is the key to consistency. Explore different activities until you find ones you like. The benefits of regular movement will eventually become so evident that you won’t want to stop.
