Migraines are a debilitating neurological condition characterised by intense, throbbing headaches often accompanied by nausea, sensitivity to light and sound, and visual disturbances. For sufferers, even routine daily activities can become challenging, affecting work, social life, and overall wellbeing. Triggers vary widely, from stress, hormonal changes, and sleep disturbances to certain foods and environmental factors. Despite their prevalence, migraines are frequently misunderstood and underdiagnosed, leaving many to cope without effective management strategies. Understanding how lifestyle factors, including exercise, influence migraine frequency and severity is crucial for improving quality of life and reducing the burden of this chronic condition.
The benefits of exercising for people suffering from migraines
In a recent post shared by Dr. Sudhir Kumar (@hyderabaddoctor) on X, he emphasises that exercise is beneficial for individuals suffering from migraines. He highlights that regular physical activity can help reduce the frequency and severity of migraine attacks.Reduced migraine frequencyConsistent aerobic activity, such as walking, swimming, or cycling, can decrease the number of migraine attacks over time. Exercise helps regulate blood flow, reduce inflammation, and balance neurotransmitters like serotonin and endorphins, which play a key role in migraine development. Studies indicate that even moderate, regular activity can significantly lower the frequency of attacks, especially when combined with other lifestyle measures such as proper hydration and sleep hygiene.Lower severityRegular exercise may make migraine episodes less intense and easier to manage. Physical activity increases the release of natural pain-relieving chemicals in the body and can improve stress resilience, a common migraine trigger. Over time, individuals who maintain a consistent exercise routine often report shorter duration and milder symptoms, making it easier to carry on daily activities during an attack.Comparable to medicationSome studies suggest that moderate aerobic exercise performed three times a week for 30–40 minutes can be as effective as certain preventive migraine medications. Exercise is not only cost-effective but also avoids potential side effects associated with long-term medication use. In addition, it can improve overall cardiovascular health, aid weight management, enhance sleep quality, and boost mental well-being, all factors that contribute indirectly to migraine prevention.
Recommended exercise routine for treating migraine
For most migraine sufferers, the following approach is suggested:
- Aerobic activity: Moderate-intensity workouts such as brisk walking, cycling, or swimming, 3 times a week, 30–40 minutes per session.
- Strengthening exercises: Focus on neck and shoulder muscles to relieve tension that may trigger headaches.
- Stretching: Daily gentle stretches to improve flexibility and reduce muscle strain.
Key guidelines for exercising with migraine
While exercise is beneficial, migraine sufferers need to adopt a careful, personalised approach. Here are some critical considerations:1. Consistency is key: Regular, moderate exercise is far more beneficial than sporadic, high-intensity workouts. “All-or-nothing” sessions can trigger migraines rather than prevent them.2. Identify personal triggers: Different activities may trigger headaches in different individuals. For example:Heavy liftingRunning in the sunLack of proper warm-upMaintaining a headache diary can help identify triggers and adapt exercise routines accordingly.3. Optimal timing: Late-evening intense workouts may interfere with sleep, which is a known migraine trigger. Morning or daytime exercise is usually preferable.4. Environment matters: Exercise in cool, well-ventilated spaces with minimal glare can reduce the likelihood of migraine attacks.5. Mind–body integration: Incorporating yoga, mindfulness, or controlled breathing exercises can enhance the benefits of physical activity and further reduce migraine frequency.Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before making any changes to your health routine or treatment.Also read | 10 daily habits that could be raising your risk of gallstones
