Should You Exercise with a Migraine?

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For migraine sufferers, the question of whether to exercise during an episode is complicated. While exercise can help prevent migraines and reduce their frequency, it may also make symptoms worse for some.

Exercise As A Benefit

A large percentage of people with migraines experience kinesiophobia, defined as an excessive, irrational fear of physical movement that leads to avoiding activity to prevent pain.

Many argue this definition is misleading, as the fear is not irrational—physical movement can genuinely cause pain for those affected.

Migraines can leave people in severe pain, nausea, and sensitivity to light and sound. Researchers are finding promising results for certain types of exercise in migraine prevention and relief.

People with migraines have lower levels of beta-endorphins, natural painkillers in the body. Beta-endorphins reduce pain and boost mood by stabilizing serotonin levels, which play a role in pain perception and mood regulation.

A 2018 study found that moderate, consistent aerobic exercise three times per week could reduce hormonal imbalances, chronic inflammation, and neurological changes often caused by migraines and unhealthy exercise habits.

Regular physical activity, especially aerobic exercises, can help lower these migraine episodes by promoting weight loss, which addresses one of the key contributing factors.

Additionally, exercise has the added benefits of reducing stress and anxiety, which improves the overall quality of sleep—factors known to trigger migraines.

Exercise As A Trigger

For some, physical exertion, especially high-intensity workouts, can actually trigger an episode.

According to the Cleveland Clinic, intense physical activity may increase blood flow to the brain and alter hormone levels, potentially setting off migraines in those who are susceptible.

Similarly, the Migraine Disorders Foundation reports that dehydration and overheating during exercise are other factors that may provoke migraines. Ensuring hydration and controlling workout intensity is important for avoiding migraine effects.

What Types Of Exercise Are Best?

Incorporating exercise into migraine management plans is valuable but certain types of exercise may offer more benefits than others.

Unlike high-intensity interval training or heavy lifting, these exercises can be done at a moderate pace, which may lower the risk of triggering a migraine.

Yoga and stretching exercises can also help manage migraines by reducing stress and improving flexibility.

Combining gentle stretching, breathing techniques, and relaxation exercises, may help stabilize serotonin levels and reduce migraine frequency.

Tips For Exercising During An Episode

Exercise programs should start gradually, increasing in intensity over several weeks with short, frequent sessions.

Consuming food at least 1.5 hours before exercise is recommended to prevent low blood sugar, which may trigger migraines.

Hydration before, during, and after physical activity is essential, as fluid loss occurs through both sweating and respiration, and dehydration is a known migraine trigger.

Headaches are linked to dehydration and low fluid levels, which can reduce oxygen to the brain. Recommended daily water intake varies, with some studies suggesting between 1.8 to 4 liters.

Proper warm-up and cool-down routines, including 5–10 minutes of stretching, are advised to minimize muscle tension.

Any discomfort experienced during exercise should prompt stopping and documenting for future reference.

The Weather Company does not provide medical advice, diagnosis, or treatment. Talk with your doctor before starting any new medicine, supplement, weight loss or exercise regimen.

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