You probably know that regular aerobic exercise, the kind that gets your heart rate up and uses large muscle groups, is beneficial to your overall health. But can it also help control migraines? Several studies have shown that regular aerobic exercise can help make migraines less frequent and less intense. And the good news is: any form of regular exercise, whether aerobic or e.g. weights, can generally help reduce migraine pain attacks. However, there are patients who claim that exercise can trigger familiar migraine symptoms. Although there is no thorough research on this, some of the findings point to sudden bursts of migraine in cases of vigorous activity or in very hot weather or other stressful conditions. These may actually be "stress" headaches, rather than migraines, and the pain may subside as your body gets used to exercise. A key benefit of a regular exercise routine of any type is that it relieves stress, which is often a trigger for migraines. Releasing this tension through activity can reduce the number of migraines that occur.

A smart strategy

You may want to stay away from exercise because you're worried it might lead to a sudden migraine attack. However, the benefits are too important to avoid the activity. Here's how to prevent a workout from giving you a migraine.

→ Hydration 

A migraine can be triggered if you don't drink enough fluids. You want to stay hydrated before, during and after exercise. The color of your urine can tell you if you're getting the right amount of water. A darker color is a sign that you need to drink more water while you know you are hydrated if it is light yellow or clear.

→ Fuel up

Starch and sugars from the food you eat are broken down into glucose, also called blood sugar. This is what gives you energy. Exercise can lower your blood sugar levels. There are many studies showing the correlation between lower blood sugar level and migraine trigger. You can prevent this and make sure you have enough fuel beforehand by eating 1-4 hours before your workout. You should choose complex carbohydrates and protein – nuts or a protein bar are both good options.

→ Start and finish gradually

Take time to warm up. Then increase the volume gradually. Sudden or hard activity can lead to a migraine or exercise headache. Doing some full-body movements at a very slow, comfortable pace can serve as a warm-up. For example, if you're going for a run, you might walk for about 4 or 5 minutes. Then gradually start jogging at a very slow pace for another 5 minutes. Then, after this period of about 5 to 10 minutes of walking and slow jogging, you reach exercise pace. With strength training, you want to do full-body aerobic activity, then perform a warm-up set, and then the exercise training set. Once you're done exercising, take about 5 minutes to cool down. Do some walking and gentle stretching to lower your heart rate and blood pressure and reduce your chances of having a post-workout migraine attack. Stretching, before and after exercise, is generally very important.

→ Be aware of your surroundings

Training in the heat can dehydrate you and give you a headache. The high temperature alone can cause you to get a migraine. Headache can also occur at higher altitudes.

→ Take notes

Use a journal to document things like sleep, meals, and hydration to figure out what helps you stay active without getting a migraine.

→ Adapt

Whether starting a routine or coming back, use a low and slow approach. Start with 5 or 10 minutes of activity. See how your body adapts and tolerates it. It's also a good idea to talk to your doctor before starting an exercise program if you're taking medication to treat or prevent your migraines. Preventive medications can change blood pressure and heart rate. When it comes to people with migraines, lower impact exercises – where the body really isn't stressed too much – tend to be better tolerated. If strength training is part of your plan, stick to proper form to avoid neck, neck and back strain. Most importantly: Find an activity you enjoy. That way, you'll want to do it and stick with it!

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In conclusion: make exercise, whatever you like, into your lifestyle if you suffer from migraines! 9 out of 10 cases you will see a benefit!