Migraines, headaches and Exercise – the what, when and how.

Do you find your current exercise habits are impacting your headaches/migraines?
 
Or do you currently avoid exercising as you’re worried it can be a trigger for your migraines and/or headaches?
 
Are you aware of the positive benefits that exercise can actually have on your migraines and/ or headaches?
 
Most headache and migraine sufferers aren’t aware how important the role exercise plays in their pain management and tend to avoid exercise so as to avoid symptoms. However, if you know what exercises are safe and what strategies to put in place when exercising, exercise can be a very positive addition to your current management plan.

WHAT?
 
What type of exercise should I be doing?
Current research has found evidence to suggest that moderate exercise can reduce both the frequency and severity of migraine attacks in some people. The theory behind this is the natural effect that exercise has on increasing your bodies endorphin levels.  Increasing these natural pain controlling and mood stabilising hormones by taking on a well planned exercise program may have a positive effect on your current pain levels and additionally help you to reduce you current drug intake, particularly drugs taken daily to prevent migraines.
 
It is important though to make sure you’re choosing the right type of exercise as well as preparing properly before you exercise. At the start of your new exercise regimen it is best to avoid activities which are too strenuous or competitive until you are fitter, but moderate intensity (equivalent to brisk walking) is fine. Exercising for at least 30 minutes of moderate intensity, 3 times a week is a good start but give yourself at least 6 weeks to see if there is any beneficial effect.  Some exercises to consider are jogging, swimming, cycling and brisk walking.
 
What type of exercise should I avoid?
It has been found that migraines sufferers who participate in vigorous and strenuous exercise can trigger a migraine or headache. Exercises that are recommended to be avoided are ones that cause you to do any quick rotations of your body, sudden head turns or bending over, such as:

• weightlifting
• rowing
• running
• tennis
• swimming
• football

 
WHEN?
 
An important factor to consider when exercising is the weather. It has been found that what the weather is doing that day can play a role in triggering a migraine, so it’s important to avoid exercising in hot or humid conditions or at high altitudes.
Setting up a regular exercise routine is also important so as to make sure you have always eaten beforehand and are well hydrated, and your body knows what to expect.
 
HOW?
Planning well before exercising means your body can cope with the sudden demands being placed on it.

• Make sure you’ve eaten properly and around an hour before exercising so that your blood sugar levels don’t fall.
• Make sure you are well hydrated
• Warm up – this is really important and should be done before and after exercise.
• Start with stretching exercises for at least 5 – 10 minutes at the beginning and end of the session
• Wear the correct clothing – the right footwear is also important so it is worth a visit to a sports shop for some basic trainers. Other clothing depends on the sport you are doing, but the main thing is that you feel comfortable in the clothing you wear.
• Remember – if at any stage during your exercise program you feel uncomfortable – stop. You can always continue another day.
• Plan ahead – set a regular routine so that you can ensure that exercise is built in to your lifestyle along with regular meals and regular bedtimes. In this way you will also be able to monitor the affect it is having on your migraines.

 
If exercise is something you’ve been avoiding due to your migraines or headaches but is something you’d like to re-introduce but aren’t sure where to start, get in touch with one of our Practitioners today for some guidance and advice.