If you’ve ever had a migraine, you know it’s not just a bad headache. It can feel like your head is pounding, your eyes are sensitive to light, and you might even feel sick to your stomach. For some people, migraines last a few hours. For others, they can go on for days. That’s why many people who get migraines are always looking for ways to feel better—or even better, to stop the migraines from happening in the first place.
One of the best things you can do for your body and your brain is to get regular exercise. But if you get migraines, the idea of working out might be a little scary. You might worry that exercise could make your headaches worse, or even trigger a new one. And the truth is, for some people, that can happen. But here’s the good news: with the right kind of exercise, and the right plan, you can actually reduce how often you get migraines—and how bad they are when they come.
Exercise is a powerful tool for your brain. When you move your body, it releases chemicals called endorphins. Endorphins are your body’s natural painkillers. They help you feel good and relaxed. Exercise also helps lower stress, and stress is one of the biggest triggers for migraines. So, when you’re less stressed, your chances of getting a migraine go down.
Studies have shown that people who exercise regularly tend to have fewer migraines. And when they do get them, the migraines often aren’t as strong. Think of exercise as something that trains your brain to handle pressure better. Just like lifting weights makes your muscles stronger, moving your body can help make your brain more balanced and less sensitive to triggers.
But here’s the tricky part. For some people, exercise can actually cause a migraine. These are called exercise-induced migraines. They usually happen during or right after a workout. That might sound confusing—how can exercise both help and hurt? The answer has to do with how your body reacts to sudden changes. If you jump into a hard workout too quickly, your heart rate shoots up fast, your body temperature rises, and you might get dehydrated. These things can throw off your system and start a migraine.
That’s why it’s important to ease into exercise. Don’t start with a super intense run or a heavy workout at the gym. Start slow. If you haven’t been active for a while, even a 10-minute walk is a great place to begin. As your body gets stronger, you can build up to longer or slightly harder activities. The key is to go at your own pace and listen to your body.
So, what types of exercise are best for people with migraines? Aerobic activities—things like walking, swimming, or biking—are great choices. They get your heart pumping and your blood flowing, but they don’t usually involve quick bursts of energy that can trigger a headache. Yoga is another excellent option. It helps you stretch, relax, and breathe deeply, which can lower stress and calm your nervous system. Tai chi is similar—it’s gentle, smooth, and very relaxing. These kinds of movement practices not only help with migraines but also improve your overall health and mood.
Another helpful tip is to keep a routine. Try to exercise at the same time each day. This helps your body’s internal clock stay steady. Some people find that morning workouts work best, while others feel better exercising in the afternoon. Pay attention to your body. If you often get migraines at a certain time of day, try to avoid working out during those hours.
And don’t forget the basics. Drink plenty of water before, during, and after exercise. Dehydration is a big trigger for migraines. Eat a healthy snack before you work out, especially if it’s been a while since your last meal. Low blood sugar can also bring on a headache. Wear comfortable clothes, choose good shoes, and avoid overheating—especially on hot days or in stuffy rooms.
If you’re new to exercise, or if your migraines are severe, it’s always a good idea to talk to your doctor before starting a workout plan. Your doctor can help you figure out what’s safe and what might need to be adjusted. They can also make sure your migraine medicine isn’t getting in the way. Some medications can affect your energy levels, your heart rate, or your ability to stay hydrated, so it’s good to check in.
It’s also important to be kind to yourself on tough days. If you’re in the middle of a migraine, you might not feel like moving—and that’s okay. Rest when you need to. But when you’re feeling better, try to get back to your routine. Even small steps count. Having a support system can help, too. Whether it’s a friend, a walking buddy, or a family member who encourages you, having someone cheer you on can make a big difference.
In the end, the goal isn’t to become a super athlete. The goal is to feel better. To give your body and your brain the tools they need to fight back against migraines. Exercise isn’t a magic cure, but it’s one of the best things you can do to help manage your migraines naturally. It may take time, patience, and a little trial and error, but many people find that staying active leads to fewer headaches—and a better life overall.