In addition to the fact that exercise is good for your overall health and well-being, it may also play a significant role in reducing the frequency and intensity of migraine attacks, according to the American Migraine Foundation (AMF). A review of 44 studies on migraine and exercise published in September 2018 in The Journal of Headache and Pain found that regular exercise may have a preventive effect in reducing the number of migraines and the frequency and intensity of headaches.
How Exercise May Help Migraines
According to researchers, one of the main reasons physical activity may help reduce migraines is that during exercise, the body releases endorphins, which act as natural painkillers. “Endorphins are the body’s best pain-coping mechanism, and they provide a feel-good mood that can last one to two hours postworkout,” explains Nauman Tariq, MBBS, a headache specialist and director of the Johns Hopkins Headache Center, in Baltimore. He has long recommended exercise for his migraine patients. Regular workouts are also linked to a wide array of other health benefits. “Exercise can help you lose weight, feel better, improve your cardiovascular health, [and] lower cholesterol,” says Dr. Tariq. He also notes that it “can improve a variety of areas of your overall health, which can certainly impact your migraines.” The September 2018 study notes that exercise has been shown to improve health problems commonly linked to migraines, such as obesity, hypertension, sleep apnea, depression, and anxiety. And the benefits don’t end there: Research has shown that exercise may help improve sleep quality and reduce stress, which can have a positive impact on migraines, says Timothy Collins, MD, a headache specialist in the department of neurology at Duke University, in Durham, North Carolina. A study published in December 2011 in Mental Health and Physical Activity showed that 150 minutes of exercise per week resulted in significantly better sleep. And exercise may also help relieve stress by reducing levels of the body’s stress hormones, adrenaline and cortisol. But exercise doesn’t come without caveats. For some people with migraines, exercise can trigger an attack. According to the AMF, this could be due to the elevation of blood pressure, which normally happens when you exercise, to push the flow of oxygen-rich blood throughout your body. It’s important to note, though, that the benefits of exercise outweigh the negatives, and both Tariq and Dr. Collins advise that exercise should be part of your daily routine if you experience chronic migraines.
Best Exercises for People Who Get Migraines
So which types of physical activity are best to help you get fit and healthy while potentially reducing your migraine frequency and severity? Here are some exercises you might want to consider if you have chronic migraines. Jogging, running, cycling, and walking A meta-analysis of studies on exercise and migraine published in February 2019 in The Journal of Headache and Pain found that aerobic exercises — walking, jogging, running, cycling, cross-training — were associated with a decrease in migraine attack duration and pain and that moderate-intensity exercise is a plus for migraine patients. Moderate-intensity exercises, such as dancing or brisk walking, are those that elevate your heart rate and cause you to breathe harder but still allow you to carry on a conversation. High-intensity interval training (HIIT) While high-intensity exercise can trigger migraines in some individuals, research shows that frequent HIIT workouts, which alternate short bursts of intense cardio exercise with periods of rest or lower-intensity exercise, can actually be more beneficial than moderate exercise for people with migraines. A study published in November 2017 in the Scandinavian Journal of Medicine and Science in Sports found that HIIT workouts were more effective at reducing the number of days of migraine attacks than was moderate-intensity exercise. Yoga According to a study published in the July-December 2014 issue of International Journal of Yoga, people with migraines who practiced yoga five days a week for six weeks in addition to using conventional treatment, such as medication, saw a greater reduction in migraine intensity and frequency than those who received conventional treatment alone. What’s more, this study showed that slow, mindful exercises, such as yoga, were especially beneficial for migraine sufferers, as they help decrease levels of stress, which is known to trigger attacks. Tai chi The benefits of tai chi — improved balance and stability, ability to cope with pain, reduced fatigue and depression — have been known for hundreds of years, according to the National Institutes of Health. But now researchers have found that the ancient Chinese practice can also serve as a preventive measure for migraines. A study of 82 Chinese women with episodic migraines published in June 2018 in the journal Circulation found that after 12 weeks of tai chi training, the women saw a significant decrease in the frequency of migraine attacks.
What Exercise You Should Avoid
Certain exercises, especially strenuous ones, may trigger migraines. For instance, powerlifting — like you might see CrossFitters do when they lift heavy weights for few reps — can trigger a migraine often referred to as a “weight lifter’s headache.” “When you’re lifting heavy weights, you increase the pressure on the cushion that protects the brain,” explains Tariq. “We believe that when a person with migraine lifts heavy weights, they oftentimes hold their breath multiple times, which increases that pressure and stretches those nerves in the neck and scalp, resulting in a migraine.” There is no research that says lifting in general triggers migraines, so doctors recommend you listen to your body. And if you know you’re prone to overexertion while strength training, it’s best to avoid it. In general, according to the September 2018 review, aerobic exercises such as cycling and walking are better for chronic migraines than muscle-strengthening exercises such as bicep curls with weights. And don’t forget to warm up sufficiently before working out and drink plenty of water throughout your workout, as dehydration can be a common trigger for migraines, according to the AMF.
